October marks Breast Cancer Awareness Month, a time dedicated to increasing awareness about breast cancer, encouraging early detection, and supporting those affected by the disease. While advancements in screening technologies like mammograms play a critical role in saving lives, one simple, empowering practice that women can incorporate into their routine is the at-home breast self-exam.
Breast self-exams help you become familiar with the normal look and feel of your breasts, making it easier to detect any changes early. Early detection is key to improving outcomes, and a few minutes each month can make all the difference in identifying potential issues sooner. At R3 Health, we believe in the power of proactive, preventative health practices, and at-home breast exams are a vital tool in that effort. Here’s why they matter—and how you can perform them effectively.
Why Are Breast Self-Exams Important?
While mammograms are crucial for detecting breast cancer, self-exams can help you identify changes in your breast tissue that may warrant further medical evaluation. Many women discover lumps or changes in their breasts through self-exams, leading to earlier diagnoses and better outcomes.
When Should You Perform a Breast Self-Exam?
It’s recommended that you perform a breast self-exam once a month. The best time to do this is a few days after your menstrual period ends, as your breasts are less likely to be swollen or tender. For those who are postmenopausal, choosing a specific day each month (like the first day of the month) can help you stay consistent.
How to Perform a Breast Self-Exam
There are three main techniques to ensure you’re examining every part of your breast: in front of a mirror, while lying down, and in the shower. Here’s how to do each one:
Step 1: In Front of a Mirror
- Stand topless in front of a mirror with your shoulders straight and arms at your sides. Look for any visual changes, such as:
- Changes in size, shape, or symmetry of your breasts
- Dimpling, puckering, or bulging of the skin
- Changes in the nipple, such as inversion or discharge
- Redness, soreness, rash, or swelling
- Raise your arms above your head and look for the same signs.
- Place your hands on your hips and press firmly to flex your chest muscles. Check for any unusual appearance on both sides.
Step 2: While Lying Down
- Lie down on your back with a pillow under your right shoulder and your right arm behind your head. This position spreads the breast tissue evenly, making it easier to feel lumps or abnormalities.
- Use your left hand to feel your right breast. With the pads of your three middle fingers, press down in small circular motions. Cover the entire breast area, starting from the outer edge and working your way towards the nipple. Use light, medium, and firm pressure to feel all layers of the tissue.
- Squeeze your nipple gently to check for any discharge.
- Repeat the process on your left breast using your right hand.
Step 3: In the Shower
- Many women find that it’s easier to feel lumps when their skin is wet and slippery, so try checking your breasts while in the shower.
- Raise one arm and use the opposite hand to examine your breast in the same circular motion as described above, moving from the outer edges toward the nipple.
- Check both breasts thoroughly for any lumps, thickening, or other changes.
What to Do If You Find a Lump or Change
It’s important to remember that most breast lumps are not cancerous. Hormonal changes, cysts, and benign conditions can all cause lumps or changes in breast tissue. However, if you notice any of the following during your at-home breast exam, you should contact your healthcare provider for further evaluation:
- A new lump that feels different from the rest of your breast
- A change in the size or shape of one breast
- Persistent pain in one area
- Nipple discharge (especially if it’s bloody)
Stay Proactive About Your Breast Health
In addition to performing regular breast self-exams, make sure to schedule routine clinical breast exams and mammograms as recommended by your healthcare provider. Early detection saves lives, and taking these simple steps can make a huge difference in your long-term health. Looking for tips to help minimize environmental exposure risks for developing breast cancer? Check out these helpful tips from the Breast Cancer Prevention Partners.
