Breast Self Exam at Home

How Breast Aware Are You?

This at-home health check could save your life.

We’re well into Breast Cancer Awareness Month, which means now is the time to book thatmammogram. And in the meantime, do a self-examination at home circa now. “It’s estimated that breast cancer accounts for 15% of all cancers worldwide, but if detected early, there is a far greater chance that it can be eliminated,” says Dr. Ferdous Al Saigh, gynaecologist and women’s health expert at Dr. Kayle Aesthetic Clinic in Dubai. “By doing weekly or monthly self-examinations for breast cancer, you can take control and ensure early detection and successful treatment.”

How to Do a Breast Self Exam at Home

Never done a breast check yourself? Follow Dr. Saigh’s simple, step-by-step guide to self-examination and make sure you do one every month from now on.

  1. To begin, you need to do both a visual exam followed by one with you lying down. Start by standing in front of a mirror and look at your breasts, standing with your shoulders straight and hands on your hips. While examining your breasts, it is important to verify that they are their usual shape, size, and colour.
  2. Search for changes such as dimpling, bulging, puckering, redness, soreness, rashes, or nipples that are pushed inward or have changed position.
  3. Once you have done that, raise your arms up over your head and check for the same disparities again.
  4. After checking your breasts while standing, you will want to check them while lying down. Lie down on a flat and firm surface, and use your left hand to feel your right breast and vice versa.
  5. Using a firm touch, use the first three finger pads of your hand and keep them flat and together as you do so. Use a circular motion – approximately the size of a dirham – and cover the breast from top to bottom and side to side. Check the whole breast and move in large circles, beginning at the nipple and leading to the outer edge of the breast. Feel the entire breast tissue from the back to the front of your breasts.
  6. The last step is to check your breasts while standing or sitting, following the previous steps you did while you were lying down.
  7. If you have any irregularities, make an appointment to see your doctor immediately in order to get you further checked and decide on a treatment plan, if necessary.

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Revitalise After Feasting: A Post-Thanksgiving Workout Regimen to Recharge Your Body

Revive, Recharge, Thrive

As the Thanksgiving feast fades into fond memories, it’s time to give your body the attention it deserves. In this post-feasting recovery guide, we’ll explore a tailored workout regimen designed to revitalise your body, recharge your energy, and counterbalance the indulgences of the holiday season.

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Green Tea Assorted Energy Drink

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1. Wake Up the Body with Cardio Bursts:

Kickstart your post-Thanksgiving regimen with invigorating cardio bursts. Whether it’s a brisk morning walk, a jog, or a dance session, get your heart pumping and awaken your body from its food-induced slumber.

2. Core-Strengthening Pilates:

Engage your core muscles with a Pilates session to restore balance and stability. These low-impact exercises are perfect for toning and strengthening, providing a gentle yet effective workout for your post-feast body.

3. Yoga for Digestive Ease:

Explore a sequence of yoga poses designed to aid digestion and promote relaxation. Gentle twists and stretches will help soothe your stomach and release tension, leaving you feeling rejuvenated.

4. High-Intensity Interval Training (HIIT):

Inject a burst of energy with HIIT exercises to elevate your heart rate and boost your metabolism. Short, intense intervals followed by rest periods are an efficient way to burn off excess calories and jumpstart your fitness routine.

5. Mindful Cool Down with Stretching:

Wind down your workout with mindful stretching. Focus on areas that may have tightened during the holiday festivities, allowing your body to recover and preventing post-feast stiffness.

As you embrace this post-Thanksgiving workout regimen, remember that it’s not about punishment but restoring balance. This curated routine aims to invigorate your body, clear your mind, and set the tone for a healthy and active holiday season. So, lace up those sneakers, roll out the yoga mat, and let’s embark on a journey to revitalise and recharge after the Thanksgiving feast.

Frequently Asked Questions

How soon after Thanksgiving should I start this workout regimen?

The post-Thanksgiving workout regimen can be started as early as the day after the feast. However, listen to your body, and if needed, allow a day or two for digestion before engaging in more intense exercises.

Can I customize the workout routine based on my fitness level?

Absolutely! Tailor the regimen to suit your fitness level and preferences. Modify intensity, duration, or choose alternative exercises to ensure a comfortable and effective workout experience.

Is it necessary to follow the entire workout routine, or can I focus on specific exercises?

Feel free to adapt the regimen to your needs. While the full routine provides a well-rounded approach, you can choose specific exercises based on your preferences or focus on areas that feel particularly tight or in need of attention.


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