Breast Self-Examination: A must for every woman.

Introduction

Let’s discuss about something super important for all of us women, getting to know our bodies better through breast self-examination (BSE). I know “self-exam” can sound a little intimidating or clinical, but honestly, it’s really just about becoming a pro at understanding what’s normal for your breasts. Make it a regular habit, to be proactive about your health. It’s a simple thing we can all do that can make a huge difference. Catching any changes early is the key, and BSE empowers us to do just that.

Why is Breast Self-Examination So Important?

Breast cancer is one of the most common cancers among women, but early detection markedly increases the chances of successful treatment. By checking regularly, you’re more likely to recognise any unusual changes like lumps, texture changes, or skin changes early for medical attention. Remember, not all changes are cancerous, but it is always utmost important you should know how your breasts normally look and feel.

How to Do a Breast Self-Examination ?

You can do a BSE every month. If you have a regular period, do it a few days after your period is over when your breasts are less sore. If not, choose a day that’s easy to remember every month. Here’s how to do it:

• Look in the Mirror:

1. Stand in front of a mirror with your arms at your sides.
2. Look for any difference in size, shape, or color.
3. Put your arms overhead and look again.
4. Place your hands on your hips and check.
5. Scoop up your breasts to see if they appear to be even.

• Check Your Breasts (Standing or Sitting):

1. Place the pads of your fingers (the first three) to feel gently around.
2. Use light, medium, and firm touch as you check out.
3. Do a pattern: circles, up-and-down movements, or wedges to examine the whole area.
4. Don’t forget to check from the collarbone down to the abdomen and from the armpit across.

• Feel Your Breasts (Lying Down):

1. Lie on your back with one arm raised above your head.
2. Place a pillow under the shoulder on the side you’re checking.
3. Use the same technique as before to feel for any changes.

Factors Affecting Breast Health : There are few factors that could increase chances of having breast cancer, such as:

• Family history: If you have a first-degree relative (such as a mother or sister) with breast cancer, you are at greater risk.
• Age: The risk rises with age, particularly after age 50.
  Hormones: Early (<12 years of age) menarche (the first time you menstruate), late menopause i.e when you stop menstruating (generally after 55 years of age), or if on hormonal treatment after menopause, may affect breast cancer risk.
• Lifestyle habits: Smoking, alcohol consumption, overweight, or inactivity may affect breast health.
• Child bearing (pregnancy) and breast feeding: Having multiple children and breast-feeding can help lowering a woman’s overall lifetime risk of developing breastscancer. However, individual circumstances such as age at first childbirth and duration of breast feeding play significant roles in determining this reduced risk.

Although you can’t do anything about family history or age, some lifestyle modifications can reduce the risk!

When to contact your doctor ?

It is very important for every female, especially those with high risk factors, to know that early detection can increase the likelihood of complete remission of breast cancer.

cancer can affect women of all backgrounds and reproductive histories, so regular self-exams, mammograms, and talking to your doctor about your individual risk factors are very crucial.If you see any of the following changes, reach out to your doctor without delay :

1. A new lump (swelling ) or thickening even if it seems small in or around your breast or underarm (armpit).
2. Changes in size or shape that looks unusual.
3. Any skin changes like dimpling (pitting, puckering) or redness.
4. Nipple discharge (especially if it’s blood stained ) or if the nipple looks different (like being inverted).
5. Persistent pain in one spot, or one breast .

Remember, most changes aren’t serious, but it’s always best to get them checked out!

Tips for Keeping Your Breasts Healthy

Healthy life style choices are always helpful in keeping things under control, though can’t guarantee prevention of breasts cancer, but have definite benefits in controlling and delaying any disease process including cancers .Here are some lifestyle choices that can help reduce risk:

1. Maintaining a Healthy Weight: Being overweight, especially after menopause, can increase the risk of breasts cancer due to higher levels of oestrogen. Maintaining a healthy weight through balanced eating and regular physical activity can help lower this risk.
2. Regular Physical Activity: It helps control weight, reduces estrogen levels, and boosts the immune system. Aim for at least 30 minutes of moderate exercise most days of the week, such as walking, swimming, or cycling or dancing.
3. Balanced Diet: Diet rich in fruits, vegetables, and whole grains can support overall health and may reduce cancer risk. Focus on foods high in fiber, antioxidants, and omega-3 fatty acids (like fatty fish, walnuts, and flaxseeds). Limit processed foods, red meats, and sugary foods as much as possible.
4. Limit Alcohol Consumption: Drinking alcohol has been linked to an increased risk of breasts cancer. 
5. Quit Smoking: Smoking has been linked to an increased risk of many cancers, including breast cancer.
6. Breastfeeding: Feeding may help reduce the risk of breast cancer, especially if done for a long duration (over one year).
7. Avoid Hormone Replacement Therapy (HRT) or Limit Use: If you’re considering hormone therapy for menopausal symptoms, it’s important to discuss with your doctor, as prolonged use of HRT has been linked to an increased risk of breast cancer. If you need HRT, ask for the lowest dose for the shortest time.

Care after treatment of breast cancer :

For those who are already undergoing breast cancer treatment, especially after surgery and chemotherapy, lifestyle changes can help improve the quality of life and support recovery.

For those who are already undergoing breast cancer treatment, especially after surgery and chemotherapy, lifestyle changes can help improve the quality of life and support recovery.

1. Nutrition: Chemotherapy can affect appetite and taste. Eating nutrient-rich foods helps keep strength up, maintain energy levels, and support healing after surgery. Foods high in protein, vitamins, and minerals are especially important. Consider small, frequent meals as large meals are difficult to manage.

Stay hydrated, as chemotherapy can lead to dehydration. Drink plenty of fluids like water, herbal teas,broths and soups.Chemotherapy makes you vulnerable to catch infections ,so maticulously eat well-cooked food and avoid unpasteurized or raw foods that could carry bacteria or viruses.

2. Exercise: Along with walking, yoga, or stretching , post-surgery, especially after cancer surgery, lymphatic drainage exercises are important to prevent lymphedema (swelling) and promote circulation.

Consult with your healthcare provider for personalised exercise recommendations based on your surgery and treatment.

3. Rest and Recovery: Rest is essential for healing, especially after surgery. Adequate sleep and relaxation is must to recover from the physical and emotional stress through meditation ,mindfulness and indulging in creative activities.

4. Support Systems: Seek emotional support through therapy, support groups, or talking with loved ones can help alleviate the emotional and mental toll of treatment. It plays a crucial role in promoting healing.

5. Lymphedema Management: After surgery, some women experience lymphedema, or swelling in the arms or chest due to lymph fluid build-up. Specialised exercises, such as gentle arm movements and compression garments, can help manage and reduce this swelling. Massage therapy can also assist in fluid drainage, but it’s important to consult your healthcare team before starting any treatments.

6. Skin Care: Chemotherapy can make the skin sensitive and prone to dryness. Use gentle, fragrance-free moisturisers to keep the skin hydrated. Protect your skin from the sun, as chemotherapy may make it more sensitive to UV rays.

7. Monitoring and Follow-up: Regular check-ups and screenings are must after treatment to monitor for any signs of recurrence. Follow your healthcare provider’s advice on follow-up appointments, tests, and imaging to keep an eye on your health after treatment.

In addition to doing self-exams, remember to schedule regular check-ups with your healthcare provider and follow recommended mammogram guidelines based on age and risk factors.

Also Read: Breast Cancer

Disclaimer : This post is for information only and not a medical advice. Please consult with your doctor for any health issues or treatment.

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