Breast health starts with getting comfortable with your breasts

Looking after your breasts is a simple and essential part of taking care of yourself.

Breast awareness is less about looking for problems and more about checking in with your body. Just like you would notice changes in your skin, your energy levels or your overall health, becoming comfortable with checking your breasts helps to understand what's normal for your body at every age.

Each month, take time to notice how your breasts look and feel. This can help you build confidence, be more connected with your health, and recognise quickly when something may have changed. As you get to know your body, you will also feel more comfortable seeking advice if something doesn't look or feel right.

Get curious about your breasts to know what's normal for you

One of the biggest misconceptions about breast awareness is that you're supposed to be searching for lumps. We are all different and breasts naturally change throughout life. Hormones, age, pregnancy, breastfeeding, menopause, and weight fluctuations can all affect how breasts look and feel. Many women also have breast tissue that feels naturally dense or slightly lumpy.

People's breasts are also rarely perfectly symmetrical. One breast may be slightly larger than the other, sit a little differently, or have a nipple that's positioned higher. These differences are normal.

That's why breast awareness should focus on what is normal for your body, and not on comparing yourself to an ideal or trying to remember a long list of warning signs. The more you get to know your unique breast features, the easier it is to identify changes that should be checked by a healthcare professional.

Make breast awareness part of your self-care routine

Think of breast awareness as a small act of self-care, not a medical task on your to-do list. Just like you make time for the things that help you feel your best, take a few minutes each month to check in with your body as part of a healthy habit.

Along with monthly self-checks, you'll become familiar with your breasts during everyday moments too, whether you're showering, applying body lotion or getting dressed. The goal isn't to perform a full examination every time; it's simply to notice.

Breast health should also include wearing properly fitted underwear, knowing your family's health history, and attending recommended mammogram screenings.

Look, feel, notice: Your monthly three-step breast check

Take these three steps to check your breasts as part of your monthly wellness ritual.

Step 1: Look

Stand in front of a mirror and take a moment to observe your breasts.

Notice their shape, size and appearance. Take note of any visible changes to the skin or nipple area.

Step 2: Feel

Using the flat part of your fingers, gently feel your breast tissue and the area extending towards your underarm.

Move around the entire breast rather than focusing on one area.

Step 3: Notice

Ask yourself:

• Does everything feel familiar?
• Is there anything new?
• Are there any visible changes?
• Does anything feel different from last month?

Note: If you menstruate, try to check your breasts a few days after your period ends when hormonal changes are less likely to cause tenderness or swelling in your breast tissue. If you do not menstruate or have irregular periods, choose the same day each month to help turn it into a habit.

You don't need to become an expert overnight. Breast awareness develops over time, and the more often you check in with yourself, the easier it becomes to recognise your own patterns. Most changes are completely harmless, but if something feels unusual or concerning, make an appointment with your healthcare professional for further assessment.

Mammograms are an important part of breast health

Knowing your breasts is an important part of looking after your health, but it doesn't replace recommended screening.

Mammograms remain one of the most effective tools available for identifying potential concerns early, often before any physical changes can be felt. Screening recommendations vary depending on your age, family history, and individual risk factors, so it's important to discuss the most appropriate screening plan with your healthcare professional.

Think of breast awareness and mammograms as partners: one helps you stay connected to your body between appointments, while the other provides an additional layer of screening and reassurance.

Start where you are

For some women, breast awareness is already part of a monthly routine. For others, this might be new. You don't need to do it perfectly, and you don't need to know everything overnight. Taking a few minutes each month to check in with your body is a good place to start.

Alongside recommended mammogram screenings and regular healthcare check-ups, breast awareness can help you feel more connected to your health and more confident about when to get medical advice. Find out how you're covered for different health screenings.