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For maximum effect, people should also do exercises that strengthen the muscles in their back and shoulders. Strengthening these muscles can improve posture and balance out a defined chest, giving the body a symmetrical appearance.

People should also aim to add some aerobic exercise into their workout routine. Examples include:. Although running and jogging can contribute to the development of puffy nipples, it is important to include some aerobic activities in each exercise routine.

It may help to use nipple covers to prevent chafing in this area. Nipple covers for exercise are available to purchase online.

The Department of Health and Human Services recommend that active adults perform at least minutes of moderate intensity aerobic activity per week.

They also suggest doing strength training on 2 or more days per week. A person may wish to do 15—20 minutes of cardio exercise before and after their weight lifting routine.

Another option is to complete 45—60 minutes of cardio on the days between weight lifting workouts. Having excess body fat can cause puffy nipples and other breast changes in men.

To lower body fat:. Men who think they may have a hormonal imbalance might want to avoid estrogen rich foods and increase their intake of testosterone rich foods.

Estrogen rich foods to avoid include:. Learn more about foods that can boost testosterone here. Men may also wish to limit their alcohol consumption.

Consuming too much alcohol can affect fertility. Also, according to the National Institute on Alcohol Abuse and Alcoholism , alcohol use may cause increased oxidative stress , cell damage, and low testosterone.

Herbal supplements may help reduce puffy nipples by boosting testosterone levels. Some of these include:.

Ginger is a flowering root that contains numerous antioxidants , such as gingerols, zingerone, and flavonoids.

According to a review article , these antioxidants offer numerous health benefits, including:. These effects may mean that compounds in ginger root can help reduce puffy nipples that occur as a result of inflammation or hormonal imbalances.

However, these findings come from animal studies, which means that the results may not necessarily predict the same outcomes in humans.

Turmeric is another root plant. It contains a powerful compound called curcumin, which can help increase testosterone levels.

According to a recent animal study , researchers found that high doses of curcumin led to significant improvements in testosterone levels and sperm production among mice with neurotesticular dysfunction.

Fenugreek is a common culinary herb. Its seeds are rich in fiber and contain numerous vitamins and minerals, including iron and vitamins A, B-6, B, and D.

In one study , researchers examined the effects of an enriched fenugreek extract called Furosap in 50 male volunteers for 12 weeks.

The majority of volunteers also showed improvements in sperm count, mood, and mental alertness. However, although herbal supplements may offer natural alternatives to traditional medicine, they can cause unpleasant side effects or have dangerous interactions with medications.

For this reason, it is important to consult a doctor about the potential risks that could come with taking supplements. Surgery may be required to treat breast conditions such as gynecomastia if making dietary and exercise-related changes does not help.

Males of any age can develop gynecomastia. However, this condition occurs more often in older males. Gynecomastia often occurs when males have elevated estrogen levels due to :.

However, the first step tends to involve managing any existing medical conditions that may lead to excess estrogen.

Testosterone replacement therapy can help increase testosterone levels and reduce breast tissue growth in older males with gynecomastia.

Learn more about gynecomastia here. Some causes of breast swelling and gynecomastia can be serious. Early detection of such conditions can lead to better treatment outcomes, so it is important that people seek a professional medical opinion as soon as they can.

Although discussing breast-related conditions can be embarrassing or uncomfortable, people can speak to their doctor about any concerning symptoms they may be experiencing.

People who notice inflammation or pain in their nipples can make dietary and lifestyle changes to reduce these symptoms. Certain types of exercise, such as running, can cause friction that may lead to nipple chafing.

A poor diet and lack of exercise can result in excess body fat, which research has shown to increase estrogen levels. Males who have high levels of estrogen may experience abnormal breast tissue growth, which can result in a condition called gynecomastia.

There are many causes of itchy nipples, including pregnancy, dermatitis, and chafing. Most of these are no cause for concern. However, itchy nipples….

A look at nipple fissures, cracks in the skin of the nipple and areola. Included is detail on the prevention, and how they are related to pregnancy.

We take a look at why nipples become hard and sometimes painful. Learn more about the possible causes of pain and when to see a doctor, here.

An overview of hairy nipples, a common condition in women. Included is detail on the role of hormones and when to see a doctor for hairy nipples.

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