8 Everyday Habits That May Worsen Gynecomastia

Gynecomastia is a condition that causes male breast enlargement. It happens when a man’s chest looks swollen due to hormonal changes, fat deposits, or glandular tissue growth. This can be very upsetting and hurt your confidence.

But did you know that some everyday habits may be making your gynecomastia worse?

Yes! Things you do daily, without even realizing, can affect your chest shape, hormone levels, and body fat. Understanding and changing these habits can help manage the condition or improve results after gynecomastia surgery.

In this blog, top plastic surgeon Dr. Anmol Chugh explains the 8 daily habits that could worsen gynecomastia, and what you can do to stop them.

What Is Gynecomastia?

Before we dive into the bad habits, let’s quickly understand gynecomastia.

Gynecomastia is the growth of male breast tissue caused by an imbalance between two hormones:

• Estrogen (female hormone)
• Testosterone (male hormone)

When estrogen increases or testosterone drops, breast tissue may grow. This can affect one or both sides of the chest.

Common causes include:

• Hormone imbalance
• Poor diet
• Alcohol or drugs
• Medications
• Health issues like liver or kidney disease

Surgery, like male breast reduction, is the most effective way to treat gynecomastia, especially if it’s caused by glandular tissue. Dr. Anmol Chugh offers scarless gynecomastia surgery in India using advanced techniques for natural-looking results.

But even after surgery, your daily habits matter. Let’s look at what you may be doing that’s making things worse.

1. Eating Junk Food Regularly

Fast food, fried items, sweets, and soft drinks are full of sugar, trans fats, and refined carbs. These increase body fat, especially in the chest area.

Some processed foods may also contain chemicals or preservatives that can affect your hormones.

“Food plays a major role in fat accumulation and hormone health. Junk food throws your system off balance,” says Dr. Anmol Chugh.

What to Do Instead:

• Eat fresh fruits and vegetables
• Include protein-rich foods like eggs, fish, and lentils
• Drink plenty of water
• Avoid sugary drinks and packaged snacks

2. Drinking Too Much Alcohol

Alcohol affects the liver, and the liver helps control hormones. When your liver doesn’t work properly, estrogen levels can rise, leading to gynecomastia.

Alcohol also increases body fat and lowers testosterone, both of which make male breast enlargement worse.

“Many men don’t realize that regular drinking, even in small amounts, can change hormone levels,” explains Dr. Anmol Chugh.

What to Do Instead:

• Cut back or stop alcohol completely
• Try alternatives like fresh juices, coconut water, or lemon water
• If you do drink, keep it very limited

3. Not Getting Enough Sleep

Yes, even lack of sleep can worsen gynecomastia. Your body makes most of its testosterone while you sleep. Poor sleep reduces this hormone and raises cortisol (stress hormone), which increases fat storage in the chest.

“Sleep is when the body heals, balances hormones, and burns fat. Without it, recovery slows and results suffer,” says Dr. Anmol Chugh.

What to Do Instead:

• Sleep at least 7–8 hours every night
• Maintain a fixed bedtime
• Avoid screens (mobile or TV) one hour before sleep
• Keep your room cool and dark

4. Taking Steroids or Bodybuilding Supplements

Many young men use anabolic steroids or supplements to build muscles fast. These often mess with your natural hormone levels. Steroids can cause testosterone to convert to estrogen, leading to gynecomastia.

“Steroid abuse is one of the biggest hidden causes of male breast growth today,” warns Dr. Anmol Chugh.

Some protein powders, fat burners, or pre-workouts may contain hidden hormones or estrogen-like chemicals.

What to Do Instead:

• Build muscle naturally with food and exercise
• Read labels on any supplement
• Avoid steroids completely
• Speak with a certified trainer or doctor before using any product

5. Being Inactive or Sitting Too Long

If you sit for long hours, at work, gaming, or watching TV, you burn fewer calories. This leads to fat buildup, especially in the chest, stomach, and love handles.

Less movement also slows down testosterone production.

“An inactive lifestyle is one of the silent causes of gynecomastia and poor health in men,” explains Dr. Anmol Chugh.

What to Do Instead:

• Walk at least 30 minutes every day
• Stand up and stretch every hour
• Do basic home exercises (push-ups, squats, yoga)
• Join a gym or sports club

6. Using Certain Medications Without Doctor Advice

Some medicines can cause gynecomastia as a side effect. These include:

• Antidepressants
• Blood pressure pills
• Anti-anxiety drugs
• Heart medications
• Certain hair-loss drugs (like Finasteride)
• Some antibiotics or anti-ulcer medicines

These can increase estrogen or reduce testosterone, which affects your chest.

“Many patients are unaware that common medicines can impact hormone levels,” says Dr. Anmol Chugh.

What to Do Instead:

• Never take medications without a doctor’s advice
• If you’re already taking such medicines, consult a specialist
• Ask about alternatives with fewer hormone-related side effects

7. Smoking Marijuana or Other Drugs

Marijuana contains phytoestrogens (plant-like estrogens), which can affect your hormone levels. Long-term marijuana use is linked to a higher chance of developing gynecomastia.

Other drugs like heroin, amphetamines, or methadone also damage hormone balance.

“Substance abuse is not just harmful to the mind and body, it affects hormones deeply,” says Dr. Anmol Chugh.

What to Do Instead:

• Avoid recreational drugs entirely
• Seek help if quitting is difficult
• Talk to a counselor or doctor for support
• Focus on healthy habits like exercise and meditation

8. Wearing Tight or Padded Clothing to Hide Chest Shape

This might surprise you, but wearing tight undershirts, compression vests, or layered clothes daily to hide chest puffiness can make things worse over time.

Why? These can:

• Causes sweat buildup and skin irritation
• Change chest posture
• Create soreness or pressure

“Instead of hiding the chest, we should treat the root cause. Surgery or lifestyle changes offer real relief,” explains Dr. Anmol Chugh.

What to Do Instead:

• Use loose, breathable fabrics
• Don’t wear compression gear all day long
• Seek medical advice for permanent correction

Why Addressing These Habits Matters: Even After Surgery

Even after gynecomastia surgery, these bad habits can:

• Lead to fat returning in the chest area
• Change hormone levels again
• Slow down recovery
• Affect long-term results

Dr. Anmol Chugh, a leading expert in scarless male breast reduction in India, always educates his patients on lifestyle habits before and after surgery.

“Surgery gives you a fresh start. But your daily habits are what maintain and protect those results,” shares Dr. Anmol Chugh.

Real Patient Stories

Rajat, 26 – Gurgaon

“I used to drink alcohol every weekend and eat fast food daily. Even after workouts, my chest looked the same. Dr. Anmol Chugh helped me understand how my habits were hurting me. Surgery changed my life, but his lifestyle tips made the change last.”

Kunal, 31 – Dubai

“I had puffy nipples and used to wear 3 layers of clothing. After gynecomastia surgery with Dr. Anmol Chugh, I feel free. No more hiding. I also cut out steroids and started eating healthy.”

Quick Recap: Habits That Worsen Gynecomastia

Why Choose Dr. Anmol Chugh?

Dr. Anmol Chugh is one of the most trusted names in gynecomastia surgery in India. He is known for:

• Scarless gynecomastia techniques
• Advanced tools like ultrasonic and power-assisted liposuction
• Personal attention to every case
• Long-term care and guidance
• Treating both Indian and international patients

His clinic, Imperio Clinics, in Gurgaon, is well-equipped and offers world-class facilities.

“I don’t just treat gynecomastia, I help men rebuild confidence and take charge of their health,” says Dr. Anmol Chugh.

Ready to Make a Change?

If you’ve been struggling with gynecomastia or want to prevent it from getting worse, start by changing your habits. And if you’re ready for a permanent solution, Dr. Anmol Chugh is here to guide you.