‘Know your normal’: How to check yourself for breast cancer

Key takeaways

• One woman in the UK is diagnosed with breast cancer every nine minutes, yet 45% don't check regularly
• Knowing what's normal for your body is one of the best ways to catch changes early
• From early screenings to specialist care, the right support can make all the difference

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It's understandable that someone might put off checking their breasts for cancer – either because they'd rather not know if something is wrong or the busyness of life just gets in the way.

But, as doctors and medical experts will tell you, knowing your normal and checking for signs is the first step towards ensuring lumps are caught early and action can be taken. And, yes, this applies to men too!

Breast cancer: what you need to know

Breast cancer is the most common cancer among females in the UK, with one woman diagnosed with the disease every nine minutes. This means almost one in three cancers diagnosed in women are breast cancer.

Even though the number is significantly less, men are not immune to the disease. One man in the UK receives a breast cancer diagnosis every day.

More worryingly, research shows that 45% of women said they do not regularly check their breasts, with 46% citing the main reason is forgetting to do so.

Some 18% added they do not check their breasts due to lack of confidence, while 31% said they are not in the habit of the recommended monthly checks.

When it comes to breast cancer, prevention and early detection matter. While not every case can be prevented, getting to know what’s normal for you can help you spot a new lump or other change sooner.

That’s why it’s important for both men and women to know what to look for and what to do if something doesn’t feel right.

How do I check for breast cancer?

First, it’s important to remember that if you notice anything new or unusual, or you’re worried about a change in your breasts, you should speak to your GP rather than wait for a routine or breast screening appointment.

So, what should you know about checking yourself?

Findings show that dissatisfaction with our breasts can put people off self-examination. So, it’s important not to be hyper-critical of yourself and feel comfortable with what you are doing. 

“Many people find it easier to check in the shower or bath, with a soapy hand” explains Dr Harpreet Sarna, Vitality’s Chief Medical Officer.

As well as feeling your breasts, it’s important to look for any changes too. You can use a mirror to check for noticeable changes in the size, shape, skin texture or nipple area, which can also be signs of breast cancer.

Online tools are also available to help educate consumers on how to check for cancer. One such example is Know Your Lemons, an early detection app that provides creative and inclusive ways to look for changes in the breast.

Whichever way you choose to self-examine, make sure to cover the whole breast area, from the armpits up to the collarbone.

Look and feel for any changes that aren’t normal for you. This could include:

• A lump, thickening or swelling in the breast, armpit or upper chest
• Changes to the skin, such as dimpling or puckering (similar to the skin of an orange)
• A rash, redness or soreness, the breast may feel heavy
• Fluid leaking from the nipple when you’re not pregnant or breastfeeding
• A rash or crusting on or around the nipple
• Any discomfort or pain in one breast or in your armpit that doesn’t go away
• Swelling in your armpit or around your collarbone.
• A change in the nipple, such as it turning inward (inverted)

Visit Breast Cancer Now for a full list of signs and symptoms.

If you’re a man: Find out more about the signs and changes to look out for in the NHS guidance on breast cancer in men.

Breast cancer screening

NHS breast screening is designed to spot signs of breast cancer before you notice any symptoms.

If you’re registered with a GP as a female, you’ll automatically receive your first invitation for breast screening between the ages of 50 and 53. You’ll then be invited every three years until your 71st birthday.

After 71, you’ll no longer receive automatic invitations, but you can still have breast screening every three years if you want to. Contact your local breast screening service to ask for an appointment.

Prevention is best 

When it comes to cancer, there are no guarantees. But there are a variety of behavioural, and lifestyle changes, we can make that reduce the risk of a diagnosis. 

Improve your nutrition

Eating a healthy, balanced diet has a positive impact on cancer risk and is recommended by professionals. It has been found to help prevent a wide range of health conditions, such as heart disease, diabetes and different cancers.

Meanwhile, 8% of breast cancer cases are caused by drinking alcohol in the UK, according to Cancer Research UK (CRUK). With so many good options nowadays, switching to no or low alcoholic drinks is easier than you think. 

Get physical

Adapting to a regular physical activity routine significantly reduces the risk of major illnesses, lowering your risk of early death by up to 30% and breast cancer by 15%.

Being active and being a healthy weight can reduce the amount of oestrogen and insulin in the body, hormones that can encourage breast cells to divide more often which increases the risk of cancer.

And it’s not just sports and exercise that count. Everyday activities can help you stay active too, while regularly getting up and moving throughout the day is important. Some studies suggest that long periods of sitting have been linked to an increased risk of breast cancer, though more research is needed here.

Read our guide to Understanding Women's Health: Key Health Checks and Tests.

Maintain a healthy weight

Like alcohol intake, research from CRUK shows that 8% of breast cancer cases in the UK are caused by overweight and obesity. Keeping your body at a healthy weight has shown to reduce the risk of being diagnosed with breast cancer, particularly after going through the menopause. 

By regularly checking your BMI (Body Mass Index) this will let you know if you’re at a good weight for your body.

Dealing with a diagnosis

Being diagnosed with cancer at any age is never easy to hear. Nicky was 59 when a routine check turned into anything but.

"From day one, my Vitality consultant said it's highly likely it's breast cancer," she shares, her voice breaking as she remembers the moment her world turned upside down.

Nicky went through chemotherapy and radiotherapy, supported along the way by Vitality's Cancer Treatment Support Programme, which offers members nutrition, mental health and physical activity support during treatment.

"Fitness was a big part of my life even before I was diagnosed, but it became even more important," says Nicky, who kept walking her dog throughout, whatever the weather.

Read more about Nicky's story and how Vitality supported her.

Vitality Ambassador and NHS GP Dr Punam Krishan has also shared her own breast cancer story, describing how nothing prepared her for hearing the words herself, despite two decades spent delivering that same news to patients. 

Watch her full story on The Good Health Edit.

How Vitality can support you

It’s normal to feel worried about cancer, whether you’re looking after your health, monitoring changes or facing a diagnosis. Our support is there to help you every step of the way, with cancer cover included as standard with Vitality health insurance.

Early detection

Members can access a cancer risk assessment through our partner Check4Cancer, which can identify if you're at higher risk of five common cancers, including breast cancer. All this involves is filling out a questionnaire to help direct you to the right screening.

If you've noticed any changes to your breasts, you can arrange a call back from our team through Care Hub without needing a referral.

Treatment

If you're diagnosed with cancer, we'll work with you to find the support that fits your needs. We’ll pay your costs in full [1] and if you prefer, and your consultant agrees, you can also switch to treatment at home – including chemotherapy, tablets, injections and infusions.

Here when you need us

A cancer diagnosis can be a lot to take in, and you don’t have to face it alone. In addition to support from a dedicated Care Consultant, eligible members have access to 12 months of personalised support through Perci Health, including a dedicated Cancer Nurse Specialist.

Your Cancer Nurse Specialist will be there to help you understand treatment, manage side effects and navigate the emotional and practical impact of cancer on everyday life, while connecting you with specialist physical, mental health and lifestyle support where appropriate.

We’ll also manage your claim, so you can focus on recovery.

If you'd like to know more about how cancer cover works within health insurance, visit our guide on Health Insurance and Cancer. 

 

[1] All in-patient and day-patient consultant and anaesthetist fees are covered in full for all cancers.