Menopause changes many things in life—and your breast health is one of them. For me, that reality hit hard in 2021. Before then, my self-checks and mammograms were always normal. But during one routine mammogram, the technician found something unusual. I was told I needed a closer look, and that’s when panic set in. With a family history of cancer—both my grandmother and great-grandmother lost their lives to it—my mind went straight to the worst-case scenario. I told myself I wouldn’t battle cancer if it came to that.
Thankfully, after a biopsy, it turned out to be a non-cancerous calcium deposit. If you’re unfamiliar, calcium deposits (or calcifications) are small buildups of calcium in the breast tissue. They’re pretty common and usually harmless, but they can sometimes appear suspicious on imaging, which is why a closer look is necessary. Now, I have a marker in my breast, and every year that spot gets extra attention during mammograms to make sure nothing changes.
This experience taught me the importance of staying proactive about my breast health—especially during and after menopause. Here are five tips I wish someone had shared with me sooner to help you stay empowered, informed, and prepared.
1. Know What’s Normal for Your Breasts
During menopause, your breasts may feel different—less dense, more tender, or even a bit lumpy. That’s completely normal! But it’s crucial to get familiar with what’s typical for you so you can spot anything out of the ordinary. Monthly self-exams are a great way to do this. If you notice any new lumps, skin changes, or discharge, schedule a doctor’s appointment right away.
💡Try doing your self-exam on the same day each month to build the habit. This way, you’re more likely to notice subtle changes.
2. Stay on Top of Your Mammograms
Getting regular mammograms becomes even more important during and after menopause. While the tissue in your breasts may become less dense (making it easier for mammograms to detect changes), calcium deposits like mine can still pop up. That’s why you want to establish a baseline—what’s normal for your breasts may not be normal for someone else. Most experts recommend mammograms every 1 to 2 years starting at 50, or earlier if you have a family history of breast cancer.
📅“When’s the last time you had your mammogram? This is your gentle nudge—go schedule it today!”
3. Be Mindful of Hormone Replacement Therapy (HRT)
HRT can be a lifesaver when it comes to managing hot flashes and other menopausal symptoms, but it isn’t without risks. Some studies suggest that long-term use of combined estrogen and progesterone therapy may slightly increase breast cancer risk. If you’re using HRT, work closely with your doctor to weigh the pros and cons and monitor for any changes in your breasts over time.
📝 Keep a journal of any new symptoms or changes you notice and bring it to your check-ups.
4. Nourish Your Body with Healthy Habits
Your diet and exercise routine play a huge role in breast health. Staying active not only helps you maintain a healthy weight but also reduces inflammation, which lowers your cancer risk. A Mediterranean-style diet—packed with veggies, lean protein, and healthy fats—can do wonders for both your breast health and overall well-being.
🏃 Try moving your body for 30 minutes, five times a week. Need ideas? How about a brisk walk through the park or a calming yoga session?
5. Prioritize Your Mental Health and Self-Care
Let’s be real—menopause can be emotionally exhausting. Stress impacts your entire body, including your immune system and breast health. So, make time for activities that nourish your soul, whether that’s journaling, deep breathing, or treating yourself to a quiet moment with your favorite book. Self-care isn’t just a luxury; it’s a necessity.
💖“When was the last time you did something just for you? Your health—and future self—will thank you.”
You've Got This
Managing breast health during menopause doesn’t have to feel overwhelming. It’s about staying informed, checking in with your body, and taking small, consistent steps. Whether that means booking your next mammogram, adding an extra serving of greens to your plate, or simply taking a deep breath—you’ve got this. The key is to stay proactive so you’re not caught off guard by unexpected changes.
And remember, you’re not alone on this journey. Every woman’s experience with menopause and breast health is unique. By taking charge now, you’re setting yourself up for a healthier, more empowered future.is!
Need women to share your health journey with? Check out my private group on Facebook Akanni Women and make sure you are subscribed to the site for more helpful, healing and empowering information.
xoxoxox-Valencia
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