A beginners guide to breast self-exams

If there’s one thing we’ve learned from Breast Cancer Awareness Month, it’s the power of early detection. One key to monitoring your breast health is by performing regular breast self-exams. While you should have professional screenings at the advice of your health care provider, you should also get familiar with your body so you can be aware of any changes that might call for medical attention. Proactive health is in your hands… literally!

Here is your guide to self exams.

1. Make a habit of it

Pick a time and put a monthly alert in your calendar. Monthly exams might seem like a lot, but making a routine of it is the best way to ensure you keep up with it. When picking your time of the month, steer clear of that time of the month… Best to avoid any swelling or tenderness associated with PMS so take your cycle into account.

2. Get comfy

“Comfy” might be a bit of a stretch for the task at hand, but try your best to relax. Stand in front of a mirror with good lighting so you can visually assess your breasts for any changes. Again, avoid doing this close to or during your period as visible changes to size and symmetry can be hormonal.

3. Visual Exam

Check yourself out — With your arms down, assess your breasts for any visible changes to the size, shape, or symmetry. Also check for any abnormalities to the texture of your skin, i.e. dimpling or puckering.

Hands up, baby — Raise your arms above your head and look for the same changes, sometimes they can become more apparent with raised arms. Also take note of any swelling or tenderness in the armpits or collarbone.

Pay attention to the nipples — Be sure to carefully examine your nipples for any changes such as redness, scaling, discharge, or inverting. Gently squeeze each nipple and look for any changes in sensation or discharge.

Flex ‘em — Press your hands firmly into your hips, flexing your chest muscles. This should help you to see the contour of your breasts and any changes.

4. Physical exam

Get in position — Lie on your back with a pillow under your right should and place your right arm behind your head.

Get handsy — Starting from the outer edge and moving inward toward the nipple, use the 3 middle fingers of your left hand to apply pressure in circular motions around the entire breast. Follow a pattern to make sure you cover the entire breast without missing any spots.

Mix it up — Use varying pressures to best assess all layers of the breast. Light pressure for tissue close to the skin, medium pressure for the middle layers, and firm pressure to feel tissue closer to the chest and ribs.

Full coverage — Make sure to examine the full breast! Examine the upper and lower parts as well as the arm pit and collarbone for any lumps or other notable changes.

Reverse it — Switch your position to the opposite side and repeat the physical exam on the other breast.

5. Last look

Give yourself a once over — Get back in front of the mirror and look for any changes you might have missed. You may have noticed something during your physical exam that you didn’t quite catch at first glance.

Take notes — Keep a log of anything you think is worth noting so you can compare during future self-exams. If you notice any changes such as lumps, changes to skin texture, or discharge, make any appointment with your doctor.

Knowing your body is the best way to know when something is wrong with your body. Regular breast exams are a vital tool in taking ownership of your breast health. Remember that self exams do not take the place of professional medical care so be sure to take the advice of your health care provider about regular screenings. Be proactive about your health and make sure to touch yourself!