Take Charge of Breast Health
Breast exams are extremely useful in detecting cancer early. Clinical exams, breast self-exams (BSEs) and mammograms should be completed regularly so that it is possible to determine if there are changes in breast tissue, indicating breast cancer or other potentially harmful conditions. The American Cancer Society recommends clinical breast exams every three years for women between 20 and 40, and annually for women 40 and older. Starting at age 45, healthy women should have yearly mammograms.
Performing Self-exams – In between clinical exams and mammograms, women should complete BSEs to become familiar with the look and feel of their breasts when healthy, so that changes can be detected as early as possible.
- Lie down and place one arm behind your head.
- Use the pads of your middle three fingers on the opposite hand to check your breast tissue in overlapping, dime-sized circular motions.
- Use am up-and-down pattern starting at your underarm and moving all the way to the middle of your breastbone to feel for changes.
- Standing with your hands on your hips, look in a mirror for changes in size, shape, contour of coloring of your breasts.
Breast Tissue Changes – Contact your doctor if you notice any of the following changes to your breast or nipple tissue while doing a breast self-exam:
- Lumps
- Dimpling, red or scaly skin
- Nipple discharge or pain
It is normal for breast tissue to change during menstrual cycles, pregnancy, menopause, or while taking birth control pills or other hormone therapy. However, if you notice changes at other times in your life, it is strongly suggested that you visit a doctor immediately.
More in-depth information on how to perform a BSE is available at www.komen.org. This website also provides a Breast Self-Awareness Interactive Tool that you can view. Or check out this diagram on www.breastcancer.org, which illustrates how to perform a thorough self exam.
What to Know About This Year’s Flu Season
- Get the flu vaccine. Being vaccinated against the flu is your best chance of preventing the illness. The CDC recommends that anyone aged 6 months and older get a flu shot every year.
- Avoid close contact with people who are sick and stay away from others when you feel unwell. Because flu, cold and COVID-19 symptoms are similar, doctors say it’s best to get tested to know what you have.
- Wash your hands often using soap and warm water to protect against germs. If soap and water are unavailable, use an alcohol-based hand sanitizer.
- Cover your mouth and nose. Cough or sneeze into a tissue or your elbow and dispose of tissues immediately.
- Get 7-9 hours of quality sleep each night to boost your immune system.
- Exercise regularly to strengthen your body and make it more resilient against infections, including the flu.
- Stay hydrated and eat a nutritious diet rich in whole grains, lean proteins, fruits, vegetables and fiber.
World Mental Health Day: Take Action
- Find the positive. Cultivate a positive mindset by focusing on the good in your life. Practice gratitude by keeping a journal of things you are thankful for, no matter how small.
- Create healthy routines. Establish routines that promote physical and mental well-being. Regular exercise, balanced nutrition and adequate sleep are foundational to good mental health.
- Own your feelings. Acknowledge your emotions without judgment. Accepting your feelings can help you manage them more effectively and seek help when needed.
- Connect with others. Building and maintaining strong relationships can provide emotional support and a sense of belonging. Make time for family and friends, and don’t hesitate to reach out when you need support.
Managing Uncertainty During Election Season
- Limit news and social media. Stay informed but limit political content exposure. Check updates at set times and avoid news before bed for better sleep.
- Stay connected with supportive people. Talking to supportive friends and family can be comforting but avoid stressing out together.
- Concentrate on what you can control. Instead of worrying about outcomes, focus on proactive steps like volunteering, voting, or joining community discussions to gain a sense of control and purpose.
- Engage in enjoyable activities. Make time for hobbies that bring joy and relaxation, like reading, cooking, or spending time in nature.
