You check your phone, your emails, and your socials, but do you check your breasts? Let's talk about why you should.
October is Breast Cancer Awareness Month – something we're probably all familiar with – but do you know the actual statistics around breast cancer?
Breast cancer is often seen as something that affects older women, but cases in younger women are on the rise. Women under 40 are more likely to develop aggressive forms of the disease and face tougher outcomes. It’s also the leading cause of cancer death for American women aged 20 to 49.
Those numbers are sobering – and a reminder that awareness shouldn’t be limited to just one month of the year. While breast cancer is more common in women, especially those over 50, people of all genders and ages can develop it.
According to Breast Cancer Now, 44% of UK women don't check their breasts regularly and 10% said they never have. It’s time to take our breast and chest health into our own hands.
The conversation around breast cancer needs to evolve. Instead of fear, let’s focus on confidence – knowing your body, understanding what’s normal, and checking in regularly.
Get to know your 'normal'
Every body is different. Breasts come in all shapes, sizes, colours, and textures. They can be soft or firm, smooth or lumpy – and it’s perfectly normal for one to be slightly bigger than the other.
There's no universal 'normal' that applies to everyone, only what's normal for you specifically. That's why it's so important to know what's normal for your body so that you can spot any changes easily.
If you menstruate, it's also important to check at various times throughout your cycle, as hormonal changes can affect all these factors. They may feel tender at some times, lumpier at others. After menopause, your breasts might feel softer and not as lumpy.
If you're on HRT (hormone replacement therapy), including, but not limited to, for menopause, talk to your doctor about changes to expect and when to tell them about changes. Screening recommendations can vary depending on your HRT and individual risk factors.
The bottom line: getting to know your body isn’t about fear – it’s about feeling empowered. The more comfortable you are with your normal, the quicker you’ll notice if something changes.
What to look and feel for
When checking your breasts, there are a few things to look and feel for:
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Changes to size, outline, or shape – anything new or unusual.
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Changes to the skin – puckering, dimpling, redness, or a rash.
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New lumps, swelling, thickening, or bumpiness – most breasts have some natural lumps, so focus on new ones or changes in existing ones.
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Discharge from the nipples – any fluid that’s new or unexpected.
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Changes in nipple position – if it’s being pulled in, pointing differently, or looks unusual.
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Rashes, crusting, or itchiness on or around the nipple.
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Persistent or new pain – this is rare, but always worth checking.
This CoppaFeel! infographic is a helpful visual guide if you want to see all these signs at a glance.
How to check your breasts
Doing a breast examination on yourself is more than just a quick squeeze, but it's still pretty easy and only takes minutes.
Here are our top tips.
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Start visually – whip your bra off and stand in front of a mirror with good light. They won’t be perfectly symmetrical, but watch for changes that stand out, like irregular shape, puckering, dimpling, or skin pulling.
- Check nipples and skin – notice if the nipple points differently, or if there’s redness, rash, or skin texture changes.
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Hands-on check – use the flats of your fingers (not the tips) to check for lumps. You might find it easier to sit back in a chair or on your bed, with your arm stretched above your head. Remember, most breasts are naturally a little lumpy, so focus on anything new or different.
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Technique – start at the nipple and move in circles outward, covering the entire breast, including under the nipple and the area under your armpit.
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Different positions – feel both standing and lying down. Some people prefer checking in the shower, where soap helps hands glide easily. Combining methods ensures you don’t miss anything.
Once again, CoppaFeel! has all the details if you want to learn more.
How often should you check your boobs?
It’s recommended to check yourself once a month. It’s also helpful to check at different points in your menstrual cycle – before, during, and after your period – so you get to know your body’s natural monthly changes.
By looking and feeling your breasts regularly, you’ll start to notice their quirks and how they change naturally over time.
Many people forget to do their monthly check. A calendar reminder, or letting CoppaFeel! send you a nudge, can make it easier to stay consistent.
When to talk to your GP
If you have any worries about changes to your breasts, make an appointment to speak to your GP. No question is too small.
Breast changes can happen for many reasons, and most of them aren’t serious. Breast lumps are very common and most aren’t cancerous, but it's always worth getting any changes or worries checked out.
Having these conversations with your doctor is a normal and proactive thing to do. GPs are used to these conversations. They would always prefer to investigate, even when it's probably nothing, than to leave a concern unspoken.
Early detection saves lives. Understanding your personal risks and being aware of changes gives you real power to spot potential issues early – for people of all ages and genders.
Caring for your breasts
We all have busy lives, and it can be difficult to put ourselves first and make time to think about our own health. But it's important to remember that when we prioritise taking care of ourselves, we're maximising the time that we'll be around to do all those important things and care for others as well.
Maintaining chest health isn’t just about self-checks – lifestyle choices can also help reduce cancer risk. Here are a few simple ways to care for yourself and your breasts:
Look after your skin
The skin on our breasts is delicate. Keep it moisturised, avoid drying soaps, and remember to use sunscreen when exposed to UV rays. Healthy skin makes it easier to spot subtle changes in texture or colour.
Applying moisturiser is also a great time to notice changes. Try integrating this into your monthly check routine. Use gentle, effective products – unscented creams or lotions with nourishing ingredients like shea butter or ceramides are ideal for this sensitive area.
Exercise and eat well
Nourishing your body is one of the best ways to care for your overall health, including your breasts. While these concepts may seem unconnected at first, a nutritional diet and regular physical activity may actually help lower your risk of developing certain types of cancer and keep your breasts healthy.
There are so many benefits that come from exercise. Regular exercise can help regulate hormones and reduce harmful inflammation, both of which can lower your breast cancer risk.
Low-impact options like walking, yoga, or swimming can be a great way to get started.
Maintaining a healthy diet and weight can also reduce your breast cancer risk. Ensure your diet contains fruit, vegetables, and whole grains. Limit the amount of processed food and reduce your alcohol intake.
Prioritise quality sleep
Sleep affects every area of your physical and mental health. A recent study from China found a significant link between sleep duration and breast cancer risk.
Sleep helps your body rest and repair. When it can't do so effectively, it impacts your hormones, immune system, and ability to repair DNA, all of which impact your breast cancer risk. All health can be improved through better sleep.
Allow yourself to take your sleep hygiene seriously as the health factor it is. Have a consistent wind-down time. Get a relaxing sleep routine. Read before bed to avoid blue light. Have a cup of chamomile tea.
Do whatever makes you feel relaxed and calm. Don't think of it as self-care. This is, in a very real sense, healthcare. Make sure you have a good quality mattress and pillows.
Sleep in the right position if you can. Sleeping on your back puts the least pressure on your breasts and helps them retain their natural shape. Side-sleepers are fine too – but if you wake up with breast discomfort, consider a pillow to support their weight. Fewer aches mean better sleep quality.
Wear the right bra
Let’s bust a couple of myths: bras do not cause breast cancer, and wearing (or not wearing) a bra does not make your breasts lose shape prematurely. These ideas come from unverified claims – there’s no scientific evidence to support them.
However, wearing the wrong bra can cause pain, rashes, or irritation. This includes:
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The wrong bra size
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Bras not suited to your activity (a sports bra is better than a bralette for running)
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Older bras that have lost their shape and support
Our bodies change over time, and even favourite bras eventually need replacing. Updating your lingerie drawer isn’t just about style – it’s medical sense. Not sure where to start? Explore our selection of comfortable, supportive bras designed for everyday confidence – and don’t hesitate to reach out for help finding the right fit.
Take care of your breast friends
Breast Cancer Awareness Month is a reminder of how important it is to know your body. Whether you call them boobs, breasts, pecks, or chest, understanding what’s normal for you can make all the difference in spotting potential issues early.
Checking your breasts is a simple yet powerful act of self-care – and self-care is a form of healthcare. Whether it’s your first check or your fiftieth, make it part of your routine.
You only have one body, and it deserves lifelong care. Use the resources mentioned throughout this article, explore trusted sites like CoppaFeel!, and give your chest the attention it deserves.
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