Breast health is a critical part of overall wellness, yet many people are unsure of how to properly check their breasts for any signs of change. Regular self-exams can help you detect potential issues early, leading to better outcomes if something concerning arises. This guide will walk you through the steps of performing a breast self-exam, empowering you to take charge of your health.
Why Regular Breast Self-Exams Are Important
Breast cancer is one of the most common cancers among women, and early detection is key to successful treatment. While mammograms and clinical exams are essential, a self-exam is a proactive way to familiarize yourself with your breasts’ normal look and feel. This familiarity helps you notice any changes, which you can then discuss with your healthcare provider.
When and How Often to Check Your Breasts
Experts recommend that women perform a breast self-exam at least once a month. The best time to do this is a few days after your period ends, when your breasts are least likely to be swollen or tender. For postmenopausal women, picking a consistent day each month can help you remember to perform the exam.
Step-by-Step Guide to Performing a Breast Self-Exam
Step 1: Visual Inspection in the Mirror
Start by standing topless in front of a mirror with your shoulders straight and your arms on your hips. Look for any visible changes in the size, shape, or color of your breasts. Take note of any dimpling, puckering, or bulging of the skin. Check if the nipples have changed position or if they have become inverted (pushed inward instead of sticking out). If you notice redness, rash, or swelling, this is worth mentioning to your doctor.
Next, raise your arms and look for the same changes. This position can sometimes reveal abnormalities that aren’t noticeable with arms down.
Step 2: Physical Inspection While Standing or Sitting
The physical inspection can be done while standing or sitting, though some prefer doing it in the shower because wet skin makes it easier for fingers to glide. Using your right hand, check your left breast, and vice versa.
Keep your fingers flat and together, and use the first few fingers of your hand to feel your breast in a circular motion. Cover the entire breast from top to bottom and side to side, from your collarbone to the top of your abdomen, and from your armpit to your cleavage.
You can choose one of three patterns: moving in circular motions from the outside to the center, moving your fingers up and down vertically, or moving in a wedge pattern from the outer edge to the nipple. Ensure you apply different levels of pressure: light pressure for the skin and tissue just beneath, medium for the middle of your breasts, and firm pressure for deep tissue and the tissue closest to your ribs and chest.
Step 3: Physical Inspection While Lying Down
When you lie down, your breast tissue spreads out evenly along the chest wall, making it easier to feel any lumps or abnormalities. Place a pillow under your right shoulder and put your right arm behind your head. Using your left hand, follow the same pattern of circular, vertical, or wedge movements to feel the entire right breast and armpit area. Repeat the process on the left side.
What to Do If You Notice a Change
Finding a lump or noticing any other changes during a self-exam can be alarming, but it’s important not to panic. Many breast changes are benign (non-cancerous). However, it’s crucial to consult your doctor promptly for further evaluation. They may recommend additional tests such as a mammogram, ultrasound, or biopsy to determine the cause of the change.
Understanding Normal Variations
Breasts come in all shapes and sizes, and they can change throughout your life. Hormonal fluctuations during your menstrual cycle, pregnancy, breastfeeding, and menopause can all affect how your breasts feel. Being familiar with what’s normal for you will help you identify any unusual changes.
Incorporating Self-Exams into Your Routine
To make self-exams a habit, consider setting a monthly reminder on your phone or marking your calendar. Pairing this exam with another monthly activity, like paying bills or changing your toothbrush, can help you remember.
Conclusion: Empower Yourself Through Awareness
Performing regular breast self-exams is a simple yet powerful way to stay informed about your breast health. By following these steps and staying attuned to your body, you can take an active role in early detection. Remember, if you ever have concerns, don’t hesitate to reach out to your healthcare provider. Early intervention can make a significant difference in outcomes.