Breast health is something every woman should stay on top of, no matter her age. The good news? You can take charge of it yourself with something as simple as a self-exam. It only takes a few minutes each month, and it helps you stay familiar with how your breasts normally look and feel. If anything changes, you’ll be the first to know—and early detection is key.
Why
Why even bother with self-exams? Because you know your body best. While clinical exams and mammograms are essential, they don’t happen every day. A self-exam helps you notice anything unusual between doctor visits.
Checking something early doesn’t always mean it’s cancer. But it does mean you can get it checked quickly, which is always a smart move.
When
The best time to do a breast self-exam is about a week after your period ends, when your breasts are least tender and swollen. If you don’t get a period, just pick the same date each month and set a reminder.
Here’s a quick monthly timing guide:
| If You… | Best Time to Check |
|---|---|
| Have a regular period | 7–10 days after it starts |
| Are postmenopausal | Same date each month |
| Are pregnant | Still check monthly |
Consistency matters more than perfection.
How
So, how do you actually do it? There are three main steps, and it’s easier than you think.
1. Look
Stand in front of a mirror with your arms at your sides. Then raise them above your head. Look for:
- Changes in size or shape
- Dimpling or puckering of the skin
- Inverted nipples
- Redness, swelling, or rash
Do the same check from a few angles—arms down, arms raised, and hands on hips.
2. Feel While Standing
Use the pads of your three middle fingers. Move in small, circular motions across your whole breast. Go from your collarbone to below the breast, and from your armpit to your sternum.
You can use a pattern: circles, up-and-down lines, or wedges—whatever helps you cover every area.
Apply light, medium, and firm pressure to feel tissue at different depths.
3. Feel While Lying Down
Lie flat with one arm behind your head and a pillow under your shoulder. Use your opposite hand to examine your breast, following the same pattern you used while standing. This position spreads the breast tissue more evenly and can help you notice changes better.
Don’t forget to check your armpits too—yes, really. Breast tissue extends into that area.
What
Now the big question—what are you looking for?
- Lumps or thickened tissue
- Swelling in one area
- Nipple discharge (other than milk)
- Pain that doesn’t go away
- A noticeable change in the way your breast feels
Some lumps are normal, especially before your period. But if it sticks around after your cycle or feels different than usual, call your doctor.
Tips
Keep these quick tips in mind for a successful self-exam:
- Do it at the same time every month
- Take your time—no need to rush
- Use a mirror and good lighting
- Don’t panic over small changes—just monitor them
- Talk to your doctor about any concerns
Here’s a helpful summary checklist:
| Step | What to Do |
|---|---|
| Look | Check for visible changes in the mirror |
| Feel (standing) | Use circular motions to check all areas |
| Feel (lying) | Repeat with arm behind head |
| Check armpits | Feel for lumps or swelling |
| Track changes | Note anything new or unusual |
Taking care of your breast health doesn’t have to be complicated. A self-exam is quick, easy, and gives you peace of mind. Make it part of your monthly routine—you’ll thank yourself later.
FAQs
How often should I do a breast self-exam?
Once a month, ideally at the same time each month.
When is the best time to check?
A week after your period or same date monthly if no period.
What if I find a lump?
Don’t panic—monitor it and call your doctor to check it out.
Do self-exams replace mammograms?
No. They’re helpful, but not a replacement for screenings.
Can men do breast self-exams too?
Yes, men can also develop breast cancer and should be aware.
