Amidst today’s busy lifestyle, how high does your breast health rank on your list of priorities? It’s probably just another item on that endless to-do list you never get the time to check. However, a few simple actions can turn into a tremendous long-term investment in your health and future. Read on as we walk you through a few simple steps for better breast health.

Knowing Your Normal

Beyond monthly self-exams, the foundation of breast self-awareness lies in an intimate knowledge of how your breasts typically look and feel throughout the different phases of your menstrual cycle. 

Start by standing in front of a mirror with your arms at your sides, then raise them over your head. The aim here is to look for any changes in size, shape or symmetry. 

Spot any skin dimpling, puckering or unusual redness. 

Pay attention to your nipples, and check for inversions or any discharge.

Now lie down and use your fingers to explore and gently feel your entire breast area, all the way to your armpits. It’s not about looking for something specific; it’s about learning what “normal” looks and feels like for you so that you can identify changes when they occur. 

Keep in mind that breasts change with hormonal fluctuations. Consequently, becoming familiar with your monthly patterns is essential as you develop this habit of self-examination.

Complementing Your Self-Care Routine

Your self-care routine should be coupled with clinical breast exams carried out by a healthcare provider. As healthcare systems increasingly emphasize the importance of preventive care, breast health screenings are becoming more and more accessible. Don’t dismiss them, as they can help detect subtle changes you might otherwise miss.

While recommendations for mammography vary, many guidelines advise starting screenings between the ages of 40 and 50. Yet, your doctor may recommend earlier screenings depending on personal and family history. Some women may also benefit from additional imaging like ultrasounds, particularly if their breast tissue is denser.

In all cases, it is crucial to ask your healthcare provider for a personalized screening plan that takes into account your specific medical journey and family history.

Recognizing the Lifestyle Factor

It is worth noting that our modern lifestyle presents numerous challenges when trying to maintain optimal health. While not all risk factors are controllable, your lifestyle choices can help lower breast health-related risks and also promote overall physical and mental well-being.

A healthy weight is crucial, as excess weight means higher levels of estrogen, which in turn increase breast cancer risks. As many cultural traditions favor gatherings that center around rich foods, it is important to incorporate fruits, vegetables, and whole foods into your everyday diet.

Equally, aim for 150 minutes of moderate exercise each week and limit unhealthy substances.

Taking charge of your breast health and future begins with booking that appointment you’ve been postponing for so long, and having an honest conversation about your personal and family history. A personalized health plan enables early detection, helps save time and lives, and sets a positive example for other women in your life.