I recall participating in many a pink-themed run during the Octobers of my teens and 20s. Having lost a grandmother to breast cancer, I was keenly aware of the importance of raising funds and getting out the word about breast cancer awareness. In fact, I started monthly breast self-exams while still a teen. With the passing of time, the habit fell away until a stormy New Year’s Eve a few years ago. As I changed into my PJs in the wee hours of the new year, I noticed a rather large lump in my left breast, followed closely by a lump in my throat. I swallowed the panic down, not wanting to ruin the festive atmosphere, but was totally shaken by the discovery. How long had it been there? How did it go unnoticed? Was my life about to be forever changed, — or worse — cut short?
A few phone calls and a mammogram later, it was determined that the lump I found was a benign cyst, and not breast cancer like I had feared. While relieved, I was still shaken, and surprised by how little I actually knew about breast health beyond being able to identify the signs of potential cancer.
So, I’d like to expand October’s awareness-raising goals beyond a focus on cancer, and share some important information on breast health in general.
Five Fun Facts About Breast Health
- Breast changes are normal:
Breast tissue undergoes various changes throughout our lives due to hormonal fluctuations, age, and lifestyle factors.
For instance, you may notice that your breasts change shape, size or texture at various times in your menstrual cycle, during and after breastfeeding, or after having lost or gained weight. You may also notice lumps that fluctuate in size based on stress levels, caffein and alcohol intake, or even in response to changes in gut health. - Breasts tend to increase in size mid-menstrual cycle:
In response to rising estrogen levels around the time of ovulation, the milk glands begin to enlarge in preparation for a potential pregnancy. This can increase the size of the entire breast, even to the point of increasing an entire cup size. You may find that your breasts remain enlarged, and sometimes tender, until menstruation occurs. - Benign breast conditions are really common:
- 80% of lumps that biopsied are non-cancerous:
If your doctor sends you for a mammogram, and if those images warrant further investigation, there is still a high probability that the changes to your breast are not cancerous. - Breast asymmetry is common:
Most people’s bodies are not fully symmetrical, and it’s very common for the right breast to differentiate from the left in size, shape or position. This is generally not a cause for concern, unless the differences, especially in density and texture, are new.
So now that we know about normal changes to breasts, how do we know when the variations are cause for concern?
Benign Cysts vs. Breast Cancer: Key Differences
- Texture and Pain: Benign cysts are often smooth, round, and may feel like fluid-filled sacs. They can be tender, particularly before menstruation. In contrast, breast cancer lumps may feel hard and irregular, often painless.
- Movement: Cysts are typically movable under the skin, while cancerous lumps may be fixed to surrounding tissues.
- Size and Shape: Cysts can change size with your menstrual cycle. Cancerous lumps tend to remain consistent in size and may grow over time.
- Other Symptoms: Benign cysts may not show additional symptoms, while breast cancer can present with unusual changes in the breast’s shape, skin dimpling, or discharge.
If you notice any unusual changes, it’s essential to consult a healthcare professional for proper evaluation and diagnosis.
Nurturing Breast Health
In addition to keeping an eye out for potentially cancerous changes, there are ways that we can proactively support the health of our breasts.
Herbs for Breast Health
Herbal remedies can support breast health and may alleviate some benign breast conditions, like cyclic mastalgia, or sore breasts associated with the menstrual cycle. Here are a few notable herbs that may be helpful:
- Milk Thistle (Silybum marianum): Known for its liver-supporting properties, milk thistle can help balance hormones, promoting overall breast health.
- Dandelion (Taraxacum officinale): This versatile herb supports detoxification and can help reduce inflammation, making it beneficial for maintaining healthy breast tissue.
- Red Clover (Trifolium pratense): Rich in phytoestrogens, red clover may help alleviate hormonal imbalances and support breast health.
- Chaste Berry (Vitex agnus-castus): This commonly recommended herb can help balance hormones, reduce prolactin levels and has been shown in studies to reduce mastalgia (breast pain).
These herbs can be consumed in various forms, such as teas, tinctures, or capsules. However, always consult with a qualified herbalist or healthcare provider before starting any new herbal regimen.
Foods to Support Breast Health
Nutrition plays a crucial role in maintaining breast health. Consider incorporating the following foods into your diet:
- Cruciferous Vegetables: Foods like broccoli, cauliflower, and Brussels sprouts contain compounds that may help detoxify excess estrogen from the body.
- Berries: Rich in antioxidants, berries help combat oxidative stress, which can be beneficial for cellular health and reduce the risk of cancer.
- Healthy Fats: Avocados, nuts, and seeds are excellent sources of omega-3 fatty acids, which can help reduce inflammation and help combat breast pain.
- Fiber-Rich Foods: Whole grains, beans, and legumes support healthy digestion and can aid in hormone regulation.
- Fermented Foods: Foods like yogurt, kefir, and sauerkraut promote gut health, which is crucial for hormonal balance.
At-Home Practices for Breast Health
In addition to dietary changes and herbal remedies, several at-home practices can enhance breast health:
- Regular Self-Examinations: Familiarize yourself with your breasts by performing monthly self-exams. This helps you detect any changes early.
- Stress Management: Chronic stress can affect hormonal health. Practices such as yoga, meditation, and deep breathing can help reduce stress levels.
- Limit Alcohol and Caffeine: Both substances can contribute to hormonal fluctuations and are associated with benign breast cysts.
- Stay Hydrated: Drinking plenty of water supports overall health and helps the body detoxify.
- Lymphatic Breast Massage: Massaging your breast has multiple benefits, ranging from helping with cancer detection, stress reduction, and relieving discomfort. (See the image below for instructions).
Remember, regular check-ups and open communication with healthcare providers are vital components of breast health. To book an appointment to talk to Kate about your breast health, click here.
This article is for educational purposes only and does not constitute medical advice.
References:
6 benefits of breast massage (and how to get started today). (2024, June 27). Cleveland Clinic. https://health.clevelandclinic.org/breast-massage
Benign breast disease. (2024, May 1). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/6270-benign-breast-disease
Different kinds of breast lumps | Stony Brook Cancer Center. (n.d.). https://cancer.stonybrookmedicine.edu/breast-cancer-team/patients/bse/breastlumps#:~:text=Most%20breast%20lumps%20%E2%80%93%2080%25%20of,60%20percent%20of%20all%20women.
Edstrom, I. (2023, June 12). Lymph drainage massage. Protect Your Breasts. https://protectyourbreasts.com/protect-your-breasts-2/lymph-drainage-massage/
Romm, A. J. (2018). Botanical medicine for women’s health / Aviva Romm (2nd ed.). Elsevier, Inc.
Sissons, C. (2023, November 30). Is breast asymmetry linked to breast cancer? https://www.medicalnewstoday.com/articles/321823
