Self-Care Checklist: Breast Health Edition (Vitamins, Bras & More!)
For most of my life, I’ve given my breasts minimal attention. Sure in middle school, I loved filling out Limited Too tanks and wearing bras like my older sister. But it wasn’t until 2018 when my mother was diagnosed with breast cancer and I tested positive for CHEK-2 that I started looking at them often - and in a completely different way.
A combination of fear and appreciation turned my breasts from something I never really thought about to something I couldn’t stop thinking about. What’s the best way to navigate the space between the two - especially when you’re under 40 and don’t qualify for mammograms yet? For me, I lean on guidance from medical professionals, communities (like this one at Keep A Breast!), and self-care.
If you find yourself in a similar position to the one I’m in - wanting to be more aware and actively involved in your breast health - I hope the below ideas support you as much as they’ve supported me. Please note, I’m not a doctor, health coach, or expert of any kind. I’m just a 29-year-old woman trying to get to know my breasts a little better and take preventative care of them in whatever way I can.
SELF-CARE CHECKLIST: Breast Health Edition
From Supportive Bras to Breast Casts
1. GET TO KNOW YOUR BREASTS & LEARN HOW TO DO BREAST SELF-CHECKS
The World Health Organization defines self-care as: “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider.”
Since it’s reported that 40 percent of diagnosed breast cancers are detected by women who discovered their own lump, I view breast awareness and self checks as the epitome of the above definition of self-care.
If the idea of self breast exams adds stress to your life (it did for me too), consider adopting the Keep A Breast mentality that shifts “self breast exams” to “self breast checks.” The goal is simply to get to know your breasts a little better. That way, if something changes - you know about it. Checks only take a few minutes, and if you’re like me, you’ll feel accomplished after doing them.
2. ATTEND YOUR MAMMOGRAMS AND/OR ANNUAL WELLNESS EXAMS
While it’s considered “rare” for women under 40 to get breast cancer, the CDC also states that about nine percent of new breast cancer cases in the U.S. are found in women younger than 45-years-old.
If you aren’t of age to get mammograms and you don’t qualify for ultrasound screenings, ask your gynecologist to give you a breast exam if they aren’t already. That way, your body gets checked by someone besides yourself.
3. INVEST IN COMFORTABLE, SUPPORTIVE BRAS
First, there’s no scientific evidence that wearing a bra with underwire or wearing a bra for hours a day will cause breast cancer. (Phew.) But a recent Elle article notes that bras give support and help relieve back pain.
Here are some wonderful places to get your bras that are friends of Keep A Breast:
Yummie - the collection features sports bras, bras, and bralettes, ranging from $24 - $38.
AnnaOno - they make bras for breast cancer survivors and “thrivers.” You can shop by treatment or body type.
True & Co. - “we make bras that feel good” is True & Co’s motto. Between wireless bras and bralettes with adjustable straps, the collection prioritizes comfort and support.
While you’re at it, consider getting measured for your bra size. It’s been said 80 percent of women are wearing the wrong sized bra. 😬
4. DO A LITTLE DIGGING INTO YOUR FAMILY’S HEALTH HISTORY
Research shows about 5- 10 percent of breast cancer cases are thought to be hereditary. You can’t control your genetics or predict the future, but knowing family history is a way to potentially reduce your risks through lifestyle changes or preventative screenings.
How do you get the information and what do you do with it? The CDC recommends asking your family questions, recording the information, and sharing it with your doctor as great places to start. If you have access to any medical records or death certificates those can also be helpful.
5. CONSIDER GENETIC TESTING
The most common cause of hereditary breast cancer is an inherited mutation in the BRCA1 or BRCA2 gene, according to The American Cancer Society. If you have either gene, it is extremely powerful information to have when making a health plan. (Read this empowering story on being a cancer previvor and survivor.) Depending on your results, you may also qualify for preventative screenings, surgeries, or other options to help you be proactive.
Genetic testing can range from hundreds to thousands of dollars depending on what you’re testing. However, some insurance companies cover some (or all) of it. If you’re curious, reach out to your doctor with information about your family history and go from there.
6. PRIORITIZE MOVEMENT THAT MAKES YOU FEEL GOOD
Moving your body is beneficial for so many reasons, including lowering your risk of getting breast cancer. But how much exercise do we need to reap the benefits? The American Cancer Society recommends all adults engage in at least two and a half hours of moderate-intensity activity (or 75 minutes of vigorous-intensity activity) weekly.
It’s also a good idea to find something active that you genuinely enjoy doing, as research shows when we like our workouts we’re more likely to stick with them. So if you love yoga and dread HIIT classes, listen to your body! As my doctor says, the best exercise is the one you’ll actually do.
Need some motivation to get moving? Download the Mindbody App for fitness classes near you, online classes, workout inspiration, exclusive deals, and so much more.
7. BE MINDFUL OF ALCOHOL CONSUMPTION
All the way back to 1988, WHO considered alcohol a carcinogen. Since then, research continues to show that alcohol increases the risk of developing breast cancer. If this surprises you, you’re not alone. A 2019 study found that about 25 percent of women between 15 and 44 knew of the connection. Meaning, 75 percent of women didn’t.
Here are some mocktail recipes if you want to switch things up!
8. CELEBRATE YOUR BODY!
Last but certainly not least, celebrate your body in a way that makes sense for you. For some that might be meditating or making a beautiful breast cast - a symbol of strength and resilience. Others may love wearing lingerie or telling their partners how they like to be touched. Or maybe you show off your I Love Boobies bracelets! Whatever “celebrate” means to you - do that!
Want more ideas to take care of your breast health? Check out this thorough checklist!
MARIKA PRICE
CONTRIBUTOR
Marika is a copywriter and editor from Los Angeles, who is always adding books to read and places to visit on her bucket list. A former barista, teleprompter operator, and news producer - she found her happy home working in content. If you’re a fan of Greek food, pangolins, graphic memoirs, and anything involving women’s health, she’d love to connect!
