Know Your Breasts: A Simple Habit That Could Make a Big Difference

When was the last time you really paid attention to your breasts?

We spend so much time caring for everyone else, keeping up with work, family, and daily responsibilities, that sometimes our own health takes a back seat. But getting to know your breasts is one small act of self-care that can make a meaningful difference.

October is Breast Cancer Awareness Month, making it a wonderful time to talk about breast health, what changes to watch for, and why becoming familiar with your body is so important.

Why Breast Awareness Matters

Breast cancer is one of the most commonly diagnosed cancers among Canadian women. Although the risk increases with age, breast cancer can also affect younger women and, less commonly, men.

When breast cancer is detected early, treatment is often more successful. One way to support early detection is by becoming familiar with how your breasts normally look and feel.

You may have heard that women should perform a formal breast self-exam every month. Interestingly, recommendations have changed!

The Canadian Cancer Society no longer recommends a specific monthly self-examination technique because research has not demonstrated that formal self-exams reduce deaths from breast cancer. Instead, the emphasis is on breast self-awareness.

This means knowing what's normal for your body so you're more likely to recognize when something changes.

How to Get to Know Your Breasts

You don't need any special equipment, and there's no perfect technique. The goal is simply to become familiar with your breasts.

Step 1: Take a look

Stand in front of a mirror with your arms relaxed at your sides, then raise them overhead. Notice the shape, size, colour, and appearance of your breasts.

It's perfectly normal for one breast to be slightly larger than the other!

Step 2: Get familiar with how they feel

Using the pads of your fingers, gently feel your breast tissue in small circular motions. Explore the entire breast, including the area toward your collarbone and under your arms.

You can do this in the shower, while getting dressed, or lying comfortably in bed.

Step 3: Know your normal

Breast tissue naturally changes throughout life. If you're menstruating, you may notice more tenderness or lumpiness before your period.

During perimenopause, fluctuating hormones can also contribute to breast tenderness and changes in texture. After menopause, breast tissue often becomes less dense as glandular tissue is gradually replaced by fatty tissue.

The important thing is recognizing what is typical for you.

What Changes Should You Watch For?

Most breast changes are not cancer, but certain symptoms should always be assessed by a healthcare professional.

Pay attention to:

• A new lump or thickened area in the breast or underarm.

• Changes in breast size, shape, or appearance.

• Skin dimpling, puckering, or an orange-peel texture.

• New nipple inversion or changes in nipple appearance.

• Spontaneous nipple discharge, especially if bloody.

• Persistent redness, scaling, swelling, or unexplained breast pain.

If you notice something unusual, don't wait for your next routine screening appointment. Contact your healthcare provider to have it assessed.

Don't Forget About Mammograms!

Knowing your breasts is important, but it does not replace mammograms.

In Ontario, eligible women aged 40–74 can access breast screening through the Ontario Breast Screening Program without a doctor's referral.

For women aged 40–49, screening is an individual decision made after considering personal risk, benefits, and potential harms. For most eligible women aged 50–74, mammograms are recommended every two years. Women at higher risk may require earlier or more frequent screening.

Mammograms can detect changes that are too small to see or feel, which is why they remain an essential part of breast health.

A Little Awareness Goes a Long Way

Taking care of your breast health doesn't have to feel intimidating or become another overwhelming task on your to-do list.

Think of breast awareness as another way of checking in with yourself, just as you might pay attention to changes in your sleep, digestion, menstrual cycle, or energy.

As naturopathic doctors, we encourage women to take an active role in understanding their bodies, asking questions, and making informed decisions about their health.

Your body is constantly communicating with you. The more familiar you become with it, the better equipped you are to recognize when something needs attention.

This Breast Cancer Awareness Month, give yourself a few minutes to get to know your breasts. It's a simple way to make your health a priority.

Breast Awareness Shouldn't Feel Like Another Task on Your To-Do List

One thing we really want to emphasize is that getting to know your breasts should not be an anxiety-inducing process. The goal isn't to constantly check for something wrong or worry about every little change. It's simply about becoming familiar with your body and what is normal for you.

You don't need to follow a strict monthly schedule, keep records, or track every detail. Think of it as taking a mental snapshot of how your breasts look and feel today, so that if something changes in the future, you're more likely to notice it.

Just as you might recognize a new mole on your skin or a change in how your body feels, breast awareness is about developing that same familiarity with your breasts.

The goal is awareness, not worry.  Simply knowing your body and paying attention to noticeable changes is a positive step toward taking care of your health.

And remember, most breast changes are not cancer. If you do notice something new or unusual, there's no need to panic, but it's important to have it assessed by a healthcare professional.