If you find that you suffer from benign menstrual changes that affect the breast, such as enlargement, sore and painful breast and nipples, as well as lymphatic congestion that radiates to the armpits, then you may benefit from a diet which helps minimise pain and inflammation.
Pain and inflammation in breast tissue can be linked with the hormonal fluctuations of the menstrual cycle which promote tissue changes in areas such as breast tissue. Consuming a diet high in saturated fats and omega-6’s can promote inflammation and pain in the body and may be a contributing cause. Choosing foods that not only minimise inflammation, but also promote healthy hormonal balance may help manage those painful pre-menstrual lady lumps.
Good Oils
Choosing oils that are high in omega-3 fatty acids or monounsaturated oils over saturated fats can help minimise inflammation and pain in the body.
| Monounsaturated oils |
Polyunsaturated omega 3 |
| Olive oil |
Flaxseed oil |
| Almond oil |
Fish oil |
| Macadamia oil |
Cod liver oil |
| Avocado oil |
Borage oil |
| Rice bran oil |
|
| Peanut oil |
|
Oils that can be used for cooking include: macadamia oil, avocado oil, or extra light olive oil, which are oils high in monounsaturated fatty acids.
Oils for salad dressings and spreads include: flaxseed oil (omega-3), extra virgin olive oil (monounsaturated oil), or almond oil (monounsaturated oil).
Margarine and butter can be replaced with hummus, tahini, or fresh avocado.
Supplementing with fish oil capsules may also assist.
Quality proteins include oily fish such as salmon, sardines, trout, tuna, anchovies, and gemfish as these are high in omega-3 fatty acids. Swap out protein high in saturated fats for non-meat sources of protein including soybean, kidney, butter or broad beans, lentils, and split peas.
Fresh vegetables
Plant sources of omega-3 fatty acids such as dark green leafy vegetables and nuts can also provide healthy options. Examples of these foods include:
- Spinach
- Kale
- Linseeds
- Walnuts
Vegetables may also assist with liver health by increasing liver detoxification and therefore clearance of oestrogens from the body. Vegetables which assist liver detox pathways include:
- Broccoli
- Cabbage
- Brussel sprouts
Fibre
Soluble fibres, such as oats and psyllium husk are great for reducing oestrogen recirculation from the bowel into the circulation. Have a bowl of porridge for breakfast with a sprinkle of psyllium in a smoothie or in a glass of water for optimal benefits. You will also have the added benefit of helping to maintain healthy cholesterol levels.
References available on request