It’s October, which means your feed, your gym, and probably even your coffee shop are dotted with tiny pink ribbons. That little ribbon isn’t just a random coquette touch, it’s the global symbol for Pinktober, pink for Breast Cancer Awareness Month. And this month, all eyes are on a disease that affects about 1 in 8 women in their lifetime.
Yes, lifestyle factors can play a role, but age is still one of the biggest risks. That’s why doctors usually suggest women over 45 to schedule yearly mammograms. Still, you don’t have to wait until then to be proactive. If you’ve got a family history or just want to take charge of your health, one of the easiest steps is learning how to do a breast self-exam.
“When we catch breast cancer at stage one, survival rates exceed 95%,” explains Dr Amrita Kumar, a Consultant Breast Interventional Radiologist in the UAE. Flagging a small lump can result in a less invasive treatment plan in the future.
To be clear: self-exams aren’t a replacement for medical tests. But being “breast aware,” as experts call it, is all about knowing your normal, so if something feels off, you’ll catch it early. “Self-exams aren’t about finding cancer necessarily, but about being so familiar with your body that anything unusual stands out immediately,” she explains.
And while there isn’t one “perfect” method, these five steps are your go-to guide for checking in with your body at home.
Step 1: Stand tall in front of the mirror
Start by taking a good look at your breasts with your shoulders back and your arms on your hips. Here’s what you should see: breasts that are their usual size, shape, and color, with no distortion or swelling.
Here’s what you should not ignore: dimpling, puckering, or bulging skin; redness or rash; swelling; or nipples that suddenly look inverted (pushed in instead of sticking out). If you notice any of these, call your doctor.
Step 2: Raise your arms
Lift your arms above your head and look again. Changing your position makes it easier to spot anything unusual, like a shift in shape or symmetry.
Step 3: Check for fluid
Take a moment to see if there’s any fluid coming from one or both nipples. This could look watery, milky, yellow, or even bloody. Any unexpected discharge is worth flagging to your doctor.
Step 4: Feel while lying down
Now move to a comfy surface, like your bed. Lie down and use your right hand to feel your left breast, then switch. Use the pads of your first three fingers, pressing gently but firmly in small circles, about the size of a coin.
Cover the whole area, from your collarbone down to your stomach, and from your armpit across to your cleavage. You can go in circles from the nipple outward, or up-and-down rows like you’re vacuuming. The route is just make sure you don’t miss a spot.
Change the pressure as you go. Use light pressure for tissue close to the skin, medium for tissue in the middle, and firm for tissue deep in the back (you should feel down to your ribcage).
Step 5: Feel while standing or sitting
Finally, check again while standing or sitting. Many people find it easiest in the shower, when skin is wet and slippery or you can use a thin lotion. Use the same circular motion you practiced lying down to feel for changes.
What if you feel a lump?
First, don’t panic. Many women have lumpy or uneven breast tissue, and most lumps turn out to be non-cancerous. Hormones, injuries, and benign conditions can all cause changes.
“Remember that most lumps aren’t cancer – but never hesitate to get checked. Trust your instincts about your own body; if something feels different to you, that’s reason enough to see a specialist,” advices Dr Amrita.
But don’t ignore it either. If you find something new, or if a lump lasts beyond one menstrual cycle, grows larger, or feels different, schedule an appointment. Your doctor may start with an ultrasound or mammogram, depending on your age and health. In some cases, they may even recommend a biopsy or refer you to a breast specialist.
Keep asking questions
“About 60-70% of my patients come in with something they’ve felt themselves during self-examination or routine activities,” says Dr Amrita. Doing a breast self-exam is a way of tuning in to your body, building trust with yourself, and staying one step ahead. Add it to your monthly routine, like journaling, skincare, or meal prep. The more familiar you are with what’s normal for you, the faster you’ll notice when something isn’t.
If you find yourself needing a professional opinion, myAster and Aster Clinics are making it even easier to take charge of your health. In recognition of Pinktober, Aster DM Healthcare is rolling out a series of initiatives across its hospitals, clinics, and the myAster app to encourage early detection and timely prevention.
They offer free mammograms for customers booking homecare services worth Dhs. 500 and above on their app, with complimentary physical breast assessments by trained nurses at select Aster Clinics and Hospitals, and discounted consultations.
Breast cancer awareness isn’t just about pink themed parties, it’s about action. And one of the most powerful actions you can take starts with you, in the mirror, right at home.