I realized I needed to be clear on how to do a self breast exam, so I wanted to share what I have learned. All info comes from Breasts: The Owner’s Manual by Dr. Kristi Funk. This book was recommended by my Bozeman Health oncology team.
The first two key points are:
Make sure to do your self exam at the same time each month because your breast will be different in texture and lumpiness throughout the month. Consistency is key! Funk recommends one week after your period or, if you don't have a period, schedule it regularly like the first of the month. To remember this, I am getting a small bathroom calendar.
The critical takeaway is that many of the signs of breast cancer can be visually observed or manually felt. So, if you know your breasts, you can get answers quickly if you notice any changes. You are your best advocate in knowing your body. And, I don't give a damn how old we "should be" when we get cancer---anyone can get it. Whether you have a known genetic precursor or not, know thyself. Cancer is horrible and treatment is rough, but, you give yourself the best chance if you can do what you can to detect it early. With that...
How to do a self-breast exam (video with demonstration)
Visual exam to see if there are any changes in shape, size, contour changes, plus skin alterations like thickening, redness, dimpling, retraction, and bulging out. Your nipples should point the way(s) they always have
Change up your position: Next, check to see if your breast tissue dimples or bulges out while watching your breasts in the mirror in two different positions.
In the first posture put your hands on your hips and push in so that you’re flexing your chest muscles. Any funny dents or bumps?
In the second pose, raise both hands overhead.
Manual Exam Part 1: find your pattern: either reclining on your bed or standing in the shower, pick one of the following four patterns to trace over your breast tissue (Whatever pattern you choose, the results will be the same–just be sure to use the same technique every month so your fingers develop an unconscious memory of the tissue).
Up and down the length of the breast vertically,
Left to right across the breast like words on a page,
Concentrically in circles like a target sign, or
Radially like spokes on a wheel.
Manual Exam Part 2: go through three stages of increasing pressure to go from feeling just below the surface, to the middle of your breast, to close to the ribs
Raise the arm behind your head of the breast you are examining (so if you are examining your right breast, raise your right arm up).
Use the fat pads of the three middle fingers on your left hand (always use the opposite hand of the breast you are feeling) to do the exam. You’re feeling for a new lump or thickening.
Start in your armpit, then transition to the upper part of your breast and using your go-to-pattern (from step 3), glide across your breast.
Don’t ever lift your fingers off your breast skin as you do this.
Repeat the exam three times–first with a light touch, then medium. And deeper still.
Nipples! Gently squeeze your nipple for a few seconds. At some point in your life, you will probably elicit discharge from your nipples due to tiny amounts of fluid always present in the breast ducts. It’s normal to have discharge when you squeeze or stimulate the nipples, but fluid should never come out by itself without touching the nipple (e.g. staining your bra cup or PJs). If you squeeze out bloody or clear-like-water fluid, or if discharge is spontaneous, see your doctor.
Repeat on the other breast!
And that's it! As you know, I'm definitely not a doctor, so make sure you have a good one and contact your Primary Care or GYN if you notice any changes. If anyone ever says "You're too young for cancer" or you don't feel you are being taken seriously, feel free to call me. Also, if you ever need anything or have questions about mammograms, sonograms, biopsies, or breast cancer, feel free to reach out and I'll share what I do know.
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