While it can be uncomfortable, swollen nipples in men are rarely a medical emergency. This condition can stem from several causes.

Hormonal imbalances

Everyone has both sex hormones: testosterone and estrogen. Men typically have higher testosterone levels than women. If estrogen levels are higher than normal, it can cause breast tissue to develop, leading to gynecomastia (enlarged breasts in men). The swelling often subsides when estrogen levels return to normal.

Exercise

Some men may experience nipple swelling after running or walking for extended periods. The repetitive motion of running can cause friction between the skin in this area and clothing, leading to chafing.

Excess fat

Excess body fat can affect the shape and appearance of the chest and nipples. If a man accumulates excess fatty tissue in the chest area, the nipples may appear larger than usual.

Being overweight can also disrupt male hormone balance. Research indicates that men with more body fat tend to have lower testosterone and higher estrogen levels. Fat loss can help restore hormone levels to normal, reducing swelling in the chest and nipples.

Excess fat or high estrogen levels can make men's breasts larger than normal. Illustration generated by AI.

Tips for exercise and diet to reduce swelling

Performing chest exercises can reduce swelling and enlarged breasts in men. Exercises that focus on strengthening and toning chest muscles, such as weightlifting, bench presses, and push-ups, are beneficial. Men can incorporate these exercises into their workout routines. Performing a variety of chest exercises targets different muscle groups.

For those new to weightlifting, try 1-3 sets of 8-12 repetitions with light weights. Gradually increase the number of sets, or increase the weight and decrease the sets over time. Listen to your body and avoid straining muscles, which can lead to injuries. For maximum effectiveness, men should also perform exercises to strengthen back and shoulder muscles. This improves posture and balances chest muscles, promoting a well-proportioned physique. Men with enlarged breasts should also incorporate aerobic exercises into their routines, such as running, cycling, swimming, and jumping rope.

Eating plenty of fresh fruits and vegetables can help reduce body fat. Prioritize fiber-rich foods like beans and nuts, and limit processed foods and added sugars. Minimize consumption of refined carbohydrates such as pasta, white bread, and pastries.

Men with hormonal imbalances should avoid estrogen-rich foods and increase their intake of testosterone-boosting foods like soy products and peas. Foods that may increase testosterone levels include garlic, ginger, fish and shellfish, cruciferous vegetables, onions, and olive oil. Men should also limit alcohol consumption as it can increase oxidative stress, cell damage, and lower testosterone, affecting fertility.

If dietary and exercise changes are ineffective, a doctor may recommend surgery to treat breast conditions in men.

Anh Ngoc (According to Medical News Today)