One of the best ways to catch signs that you could be developing breast cancer is to practice breast self-awareness.
“Self-awareness is being in tune with your breasts as well as your body, so you know what feels normal for you and what does not,” said Hung Khong, MD, a breast cancer specialist with Banner MD Anderson Cancer Center at Banner Gateway Medical Center. “It’s a sense of how your breasts normally look and feel over time so if something unusual is happening you will be able to recognize it readily.”
In the past, you may have been taught that you should perform monthly breast self-exams — you may even have had a waterproof instruction card hanging from your showerhead.
But back in 2009, the United States Preventive Services Task Force (USPSTF) recommended against teaching breast self-exams. That’s because breast self-awareness is less stressful and just as effective for breast care.
“Breast self-exams can lead to anxiety since many women think they may find something wrong each time they do it. In addition, many women say they don’t know what they are looking for,” Dr. Khong said. Women may feel they aren't doing self-breast exams right or doing them at the right time of the month.
Breast self-exams may make women anxious, unsure or concerned about changes in their breasts. That can lead to imaging studies and biopsies that may not be necessary. These tests can cause even more anxiety and they can sometimes result in false positives — signs of a problem when there really isn’t one.
“Breast self-awareness does not depend on any techniques or specific schedules. It depends on your sense of what feels normal to you when it comes to your breasts,” Dr. Khong said.
It’s about noticing any changes over time during your daily activities, like getting dressed, showering or stretching, without pressure. When you’re aware of your body, you can quickly spot any new or unusual changes that might need attention.
How to practice breast self-awareness
Being on the lookout for changes to your breasts is very important since the best chance of surviving breast cancer is through early detection.
It's helpful to check in with how your breasts feel, so you know what's familiar and you can spot any changes. There is no need for a strict schedule or method, just be aware of how your breasts naturally look and feel.
Here are some ways to make breast self-awareness part of your routine:
- When you're showering or bathing, take a moment to notice how your breasts feel. Are there any changes in their texture or firmness? Do you notice any unusual tenderness or pain?
- While you’re undressed, look over your breasts once in a while. Check for any changes in color or texture.
- When you're getting dressed, pay attention to how your breasts feel against your clothing and whether there are any breast lumps or changes in shape.
- When you're stretching or exercising, focus briefly on your breasts and see if anything seems different.
Along with breast self-awareness, getting routine mammograms at age 40 or older or at the age your health care provider recommends, is important for spotting breast cancer early.
When to seek medical advice
If you notice any changes that are different from what’s normal for you, reach out to your health care provider. Some breast cancer signs and symptoms to look out for include:
- A new lump or mass in the armpit or breast that doesn’t feel like your usual tissue
- Skin changes such as redness and thickening of the skin (similar in texture to an orange peel)
- Unexplained pain or tenderness that doesn’t go away
- Changes in the shape, size, color or texture of your breasts
- Swelling in or around your breast, collarbone or armpit
- Enlarged lymph nodes in your armpit
- Redness in the breast area
- Dimpling or puckering on the breast
- Nipple discharge, changes or sores
- Scaliness on your nipple that may extend to the areola
- A nipple that pulls to one side or pulls in
- An ulcer on the breast or nipple, sometimes extending to the areola
Most changes are not signs of breast cancer, but it's always a good idea to get checked out any time you're concerned. If it turns out to be breast cancer, detecting it early means you may have less-invasive treatment options to consider and better odds for a successful outcome.
The bottom line
Breast self-awareness is a simple yet powerful way to reduce stress and empower yourself to stay on top of your breast health. It’s a tool you can use to make informed decisions. By staying mindful of how your breasts normally feel, you’ll be more likely to notice any changes.
If you have any concerns about your breast health or questions about breast self-awareness, reach out to your health care provider or an expert at Banner Health. A professional can talk to you about your breast health, recommend any needed screenings and provide guidance and support.
