ONCE A MONTH

Fifteen minutes once a month – that’s all it takes. If you aren’t in the habit yet, commit to making this self-exam part of your life, for the rest of your life.

HANDS ON HIPS

Stand in front of the mirror with your hands on your hips, and take a good look at your breasts. Note the size and shape. Look for changes in the skin and texture. Look at your nipples and areola.

HANDS ABOVE THE HEAD

Do your breasts move in the same way when you lift your arms? Look at the size and shape again, and if your breasts are symmetrical. Are there any pits or bumps on the areola or nipples? Have a look at your armpits too to see if there is any swelling at the lymph glands.

NIPPLE CHECK

Pinch your nipple gently and pull it forward. Does it pull back into the breast? Is there a discharge? Repeat on the other side.

LIE AND STROKE

Lift the one arm and use the other hand to examine your breast with firm but gentle pressure. Move from top to bottom and from the inside to the outside towards the armpit. Also make circular movements. Note texture, colour and size. Repeat on the other side. Do a similar exploration of the breast in the shower with soapy hands.