As October wraps up, it brings a powerful reminder to "think pink" and focus on breast health, not just in October but rather all year long. For the amazing women in our Capital Region community, juggling careers, families, and personal goals, it's easy to let our own wellness slide to the bottom of the to-do list. But let’s make a pact to invest in our health. When it comes to breast cancer, one of the most effective tools you have is right at your fingertips: self-care.
Early detection is a game-changer. The American Cancer Society reports that, when breast cancer is found early and is in the localized stage, the 5-year relative survival rate is 99%. That powerful statistic underscores the importance of early detection. And while mammograms are the gold standard for breast cancer screening, getting to know your body through regular self-exams is a crucial step in noticing changes between appointments. Think of it as a monthly check-in with yourself—a simple act of self-care that can make all the difference.
What is a Breast Self-Exam?
A breast self-exam is a simple, guided inspection you do on your own to check for any changes in your breasts. It’s not about diagnosing a problem, but rather about becoming familiar with what’s normal for you. Our bodies are unique, and your “normal” might change with your monthly cycle. By doing a regular check, you’ll be the first to know if something feels different.
Your Step-by-Step Guide to a Self-Exam
Set a reminder on your phone to do this once a month, a few days after your period ends, when your breasts are least likely to be swollen or tender. Ready to get started?
Step 1: The Visual Check
Stand in front of a mirror with your shoulders straight and your arms on your hips. Look for any changes in size, shape, color, or symmetry. Check for visible distortion, swelling, dimpling, puckering, or redness.
Next, raise your arms and look for the same changes. Don’t forget to check your nipples for any signs of pulling inward or discharge (that isn’t breast milk).
Step 2: The Physical Check (Lying Down)
Lying down makes it easier to feel all the breast tissue. Lie on your back and place your right arm behind your head. Use your left hand to feel your right breast. With the pads of your fingers, use a firm, smooth touch in a circular motion, about the size of a quarter.
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 imagine your breast is a clock and check each hour, or move your fingers up and down in vertical rows. The pattern doesn't matter as much as being thorough. Squeeze the nipple gently to check for discharge. Repeat the process on your left breast.
Step 3: The Physical Check (Standing or Sitting)
Many women find it easiest to do this final check in the shower, where skin is wet and soapy. Using the same hand movements described in Step 2, feel your entire breast and armpit area.
Signs to Watch For
While performing your self-exam, be on the lookout for any of these common signs. Remember, many of these can be caused by non-cancerous conditions, but they should always be checked by a doctor.
- A new lump or mass in your breast or armpit.
- Swelling, thickening, or hardening in part of the breast.
- Skin irritation or dimpling (like the texture of an orange peel).
- Breast or nipple pain.
- Nipple retraction (pulling inward).
- Redness, scaliness, or thickening of the nipple or breast skin.
- Nipple discharge other than breast milk.
If you notice any of these changes, don't panic. Just pick up the phone and schedule an appointment with your healthcare provider. It’s always better to get it checked out and have peace of mind.
Empower Yourself and Your Community
Taking just a few minutes each month for a self-exam is a powerful way to "prevent and protect" your health. It puts you in the driver’s seat of your wellness journey. So, encourage the women in your life—your friends, your sisters, your coworkers here in the Capital Region—to do the same. We are all stronger together.
Ready to take the next step? Visit the Akira blog and sign up for our newsletter for more resources on breast health, or request an appointment. Your health is your greatest asset—let’s take care of it.