Breast Health in Menopause: Self-Exams and Care Tips

Breast Health in Menopause: Self-Exams and Care Tips

Menopause is a natural phase in a woman's life, marked by the cessation of her menstrual cycles. This transition is accompanied by significant hormonal changes that can impact her health, including breast health. In this article, we will explore the importance of self-examination and care during menopause to ensure the well-being of this vital part of a woman's body.

Understanding Menopause  

Menopause, often defined as the absence of menstruation for twelve consecutive months, is a milestone that typically occurs in a woman's late 40s or early 50s. During this period, hormonal fluctuations, particularly a decrease in oestrogen and progesterone, can influence breast health. Age plays a significant role in the onset of menopause, with genetics and lifestyle factors contributing to the timing.

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How Menopause Changes the Breasts 

How Menopause Changes the Breasts 

Menopause occurs when a person has not had a menstrual period for 12 consecutive months. It usually happens between 45 and 55 but can vary depending on individual factors. During menopause, the levels of oestrogen and progesterone hormones decline, which can cause several changes in the breasts, such as:

  • Loss of firmness and elasticity: Estrogens help to keep the connective tissue of the breasts hydrated and elastic. The breasts may shrink, sag, or lose shape as estrogen levels drop.

  • Changes in size and shape: Some people may notice that their breasts become smaller or larger during menopause. This can be due to weight gain or loss, changes in fat distribution, or fluctuations in hormone levels.

  • Increased sensitivity or pain: The breasts may become more tender, sore, or painful during menopause, especially during ovulation or menstruation. This is because of the hormonal changes that affect the breast tissue and the fluid retention that occurs before a period.

  • Lumpiness or cysts: The breasts may develop benign (non-cancerous) lumps or cysts during menopause, which are usually harmless and do not increase the risk of breast cancer. However, any new or unusual lumps should be checked by a doctor to rule out any serious conditions.

Why Self-Exams Are Important  

Self-exams are a way of checking the breasts for any changes or abnormalities that could indicate a problem. They are not a substitute for regular mammograms or clinical exams, but they can help detect any issues early and increase the chances of successful treatment.

Self-Examination Techniques

Regular self-exams are a key component of breast health in menopause. Following a simple step-by-step guide, you can become proficient at monitoring your breasts for abnormalities. Timing and frequency are also vital considerations, with monthly self-exams being common. Understanding how to check for lumps or changes is crucial for early detection.

Self-exams are especially important during and after menopause because:

  • The risk of breast cancer increases with age: According to the American Cancer Society, about 8 out of 10 breast cancers are found in women 50 or older. Therefore, it is vital to be aware of any breast changes that could signal a potential cancer.

  • The symptoms of breast cancer may vary in menopausal women: Some of the common signs of breast cancer, such as nipple discharge, dimpling, or inversion, may also occur as a result of menopausal changes in the breasts. Therefore, knowing what is normal for your breasts and what is not is essential.

  • The benefits of self-exams outweigh the drawbacks: Some people may avoid self-exams because they are afraid of finding something wrong, do not know how to do them properly, or think they are ineffective. However, studies have shown that self-exams can increase breast awareness, improve communication with healthcare providers, and reduce anxiety about breast health.

How to Do a Self-Exam  

A self-exam should be done once a month, preferably at the same time each month. For example, you can do it a few days after your period ends, when your breasts are less likely to be swollen or tender. If you no longer have periods due to menopause, you can pick a date that is easy to remember, such as the first day of each month.

To do a self-exam, you will need:

  • A mirror

  • A pillow

  • Your fingers

Follow these steps:

  1. Look at your breasts in the mirror: Stand in front of a mirror with your shoulders straight and your arms on your hips. Look at your breasts for size, shape, colour, or texture changes. Pay attention to any dimpling, puckering, redness, rash, swelling, or nipple changes.

  1. Raise your arms and look again: Lift your arms above your head and look at your breasts from different angles. Check for any changes that were not visible before.

  1. Feel your breasts while lying down: Lie on your back with a pillow under your right shoulder and your right arm behind your head. Use your left hand to feel your right breast gently but firmly. Use a circular motion with your fingers and cover the entire breast from top to bottom and side to side. You can also use an up-and-down or wedge pattern to cover all areas. Feel for any lumps, thickening, or hardening.

  1. Feel your breasts while standing or sitting: Repeat the same process as above while standing or sitting. You can do this in the shower, where the water and soap can make it easier to glide your fingers over your skin.

  1. Check your nipples: Gently squeeze each nipple and look for any discharge, blood, or fluid. Also, check for any inversion, retraction, or scaling of the nipples.

  1. Repeat on the other breast: Switch sides and repeat steps 3 to 5 on your left breast.

Care Tips for Breast Health

Maintaining good breast health during menopause goes beyond self-exams. Dietary choices play a significant role, and incorporating phytoestrogen-rich foods can be beneficial. These foods mimic the action of estrogen in the body, potentially mitigating some of the hormonal changes. Antioxidants found in fruits and vegetables are also essential for protecting breast tissue.

Leading a healthy lifestyle is equally important. Staying physically active can help manage weight and reduce the risk of breast cancer. Maintaining a healthy weight is particularly significant, as excess body fat can increase estrogen levels. Additionally, considering hormone replacement therapy (HRT) is a decision that should be made in consultation with a healthcare professional. Weighing the pros and cons is essential.

Tips to Care for Your Breasts  

Besides doing regular self-exams, there are other things you can do to care for your breasts during and after menopause, such as:

  • Drink herbal teas: Some herbal teas may help to relieve some of the symptoms of menopause that affect the breasts, such as hot flashes, mood swings, and insomnia. For example, you can try Energise, a blend of green tea, lemongrass, ginger, and ginseng that can boost your energy and metabolism; Relax, a blend of chamomile, lavender, lemon balm, and passionflower that can calm your nerves and promote sleep; or Hydrate, a blend of hibiscus, rosehip, apple, and orange that can hydrate your skin and flush out toxins.

  • Wear a supportive bra: A well-fitted bra can help to support your breasts and prevent sagging, pain, or discomfort. You may need to change your bra size or style as your breasts change during menopause. Look for bras that are comfortable, breathable, and adjustable. Avoid bras that are too tight, too loose, or have underwires that dig into your skin.

  • Maintain a healthy weight: Being overweight or obese can increase the risk of breast cancer and other health problems. It can also affect the size and shape of your breasts. Try to maintain a healthy weight by eating a balanced diet and exercising regularly. Aim for at least 150 minutes of moderate-intensity physical activity per week.

  • Limit alcohol and caffeine intake: Alcohol and caffeine can trigger or worsen hot flashes, insomnia, anxiety, and dehydration. They can also affect the hormone levels in your body and increase the risk of breast cancer. Limit your intake of alcohol to no more than one drink per day and caffeine to no more than 400 milligrams per day.

  • Quit smoking: Smoking can increase the risk of breast cancer and other diseases. It can also accelerate your skin's ageing process and make your breasts sag more. Quitting smoking can improve your overall health and appearance. If you need help to quit smoking, talk to your doctor about the available options.

  • Moisturise your skin: The skin on your breasts may become dry, thin, or wrinkled during menopause due to the loss of estrogen and collagen. Apply a moisturiser daily after showering or bathing to keep your skin hydrated and smooth. Choose a moisturiser that contains natural ingredients such as aloe vera, shea butter, or coconut oil.

  • Get regular mammograms: A mammogram is an X-ray of the breast that can detect abnormal growths or changes that could indicate breast cancer. The American Cancer Society recommends that women aged 45 to 54 get a mammogram yearly, and women aged 55 and older get one every two years. However, you may need to get one more often if you have a family history of breast cancer or other risk factors. Talk to your doctor about when and how often you should get a mammogram.

Herbal Teas and Breast Health in Menopause

Herbal teas offer a natural and comforting way to support breast health during menopause. They come in various blends, each with its unique benefits. Let's explore a few blends that can contribute to your well-being:

Practical Tips for Incorporating Herbal Teas  

Brewing and enjoying herbal teas is a delightful and straightforward process. Pay attention to the brewing time and temperature to extract the full flavour and benefits of the herbs. Balancing your tea consumption with other beverages is important to maintain hydration. Listen to your body's signals – if a particular tea makes you uncomfortable, adjust your choices accordingly.


Menopause is a natural transition that affects every aspect of a person's life, including their breasts. By being aware of the changes in the breasts during menopause, performing regular self-exams, and following some simple tips to care for the breasts, you can ensure your breast health and well-being.

Remember that you are not alone on this journey. You can always seek support from your doctor, family, friends, or other people who are going through the same experience.

You can also enjoy some herbal teas from Mother Cuppa Tea, a company that specialises in creating delicious and nutritious blends for women's health. Whether you need to energise yourself in the morning, relax at night, or hydrate yourself throughout the day, Mother Cuppa Tea has a tea for you.

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