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The Benefits Of Exercise For Gynecomastia

The power of exercise on the body and mind are well known; enhanced cardiovascular system efficiency, boosted energy and better sleep are just some of the rewards of increased activity. More importantly, exercise combats a vast array of diseases [1], such as anxiety and depression, cancers, stroke and type 2 diabetes to name a few. It is safe to state, with scientific confidence, that exercise provides a wealth of health benefits, including in those suffering from gynecomastia.

Exercise-induced weight loss reduces breast size.

Accumulation of pectoral fat on top of gynecomastia (pseudogynecomastia [2]) can make gynecomastia appear larger. Losing weight, through a combination of diet and exercise, reduces breast size in men and has the added benefit of eliminating fat cells that stimulates the production of oestrogen [2] that further stimulate the growth of breast tissue.

Exercise-induced hormonal changes prevent gynecomastia growth.

The powerful benefits of exercise on gynecomastia occur mainly via the vast and complex changes in hormones [3]. Chief among them is the change in balance between oestrogen and testosterone; disturbances in the ratio of oestrogens to testosterone are thought to be responsible for the development of gynecomastia.

Indeed exercise causes a decrease in oestrogen levels [4], which serves to prevent further gynecomastia production. A concurrent increase in testosterone stimulates protein synthesis (to build the muscle after trauma during resistance training), as well as boosts growth hormone levels [5], which also stimulates protein synthesis and muscle growth [5]. Calories are utilised in these anabolic processes, thereby reducing fat and aiding weight loss [5]. Indeed there is a direct correlation between higher testosterone levels and a lower body fat percentage; testosterone has been shown to directly inhibit the creation of fat cells [5].

Exercise-induced mental health improvement.

A study Williams & Wilkins (2013) [6] found that patients with gynecomastia scored lower on standard quality of life assessments (specifically in areas of general health, self-esteem, social functioning and mental health). A study of the same year by Diane Gill et al [7] concluded that physical activity may help to ameliorate quality of life in those who suffer from gynecomastia. A 2019 Harvard study adds [8] weight to the reports that physical activity improves quality of life, citing a “26% decrease in odds for becoming depressed for each major increase in objectively measured physical activity". As to the bio-molecular mechanism by which this improvement occurs, endorphins peptides, the "feel-good hormones" that bind to the brain's opiate receptors, reducing the perception of pain and triggering feelings of euphoria, are thought to be part of the reason [9] (in conjunction with other exercise-induced hormonal changes).

Perhaps the best known benefit of exercise is that it leads to a better sculpted physic and physical appearance. Coupled with hormonal changes, it can enhance one’s appearance and stimulate greater arousal to the opposite sex, improve sexual performance, reduce problems with erectile dysfunction and more importantly boost confidence and self-esteem.

Enhancing the benefits of exercise with gynecomastia compression vest.

There are several ways to improve one’s exercise performance. A simple but effective method is by wearing gynecomastia compression wear. A 2017 study published [10] in Sports Med Open reported that whole-body compression gear had favourable effects on recovery of power output and severity of muscle soreness for upper body muscles. However, the same study reported that compression wear neither promoted recovery of muscle function for lower limb muscles, nor did it not affect exercise-induced muscle damage markers in blood among physically active males during post-exercise period after two bouts of exercise sessions separated with 4 h of rest period [10].

In larger 2018 a randomised control study [11] published in the Journal of Strength and Conditioning Research found that power-lifters who trained for 10 weeks while wearing compression garments added nearly 18kg to their squat, while lifters who did not wear them as they trained added only 2.7kg[ 11]. To account for the improvement in exercise outcomes, the scientists surmised that the compression garments reduces blood flow to the muscles in a way that may stimulate hormonal and neural pathways involved in building strength [11].

Though more studies need to be conducted, one can conclude therefore that a well fitted, gynecomastia compression vest may serve [12] to augment training and enhance the benefits of exercise in tackling gynecomastia. It is important to note that gynecomastia compression wear also boosts confidence of individuals as it improves the appearance of gynecomastia and straightens posture, which creates the confidence needed to boost exercise performance.

Conclusion:

Exercise reduces breast size, increases testosterone and reduces oestrogen, boosts mental health and confidence. To enhance the benefits of exercise on gynecomastia, compression wear has been reported to improve exercise performance, possibly by stimulating hormonal and neural pathways involved in building strength.

  

References

  1. Site https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
  2. Site: https://www.amaris-b.com/blog/pseudogynecomastia-vs-gynecomastia
  3. https://www.acefitness.org/education-and-resources/professional/expert-articles/5593/exercise-and-hormones-8-hormones-involved-in-exercise
  4. https://www.fredhutch.org/en/news/center-news/2004/05/excercise.html,
  5. http://www.cpandr.co.uk/2018/08/22/the-impact-exercise-has-on-testosterone-levels-in-males-and-females/
  6. https://www.sciencedaily.com/releases/2013/04/130402124332.htm
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3567315/
  8. https://www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood
  9. https://www.medicalnewstoday.com/articles/319157.php
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5495816/
  11. https://www.menshealth.com/fitness/a19533905/compression-garments/
  12. https://gynecomastiasolutions.co.uk/blogs/news/the-impact-of-gynecomastia

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