Women’s Best Defence Against Breast Cancer: Awareness, Not Anxiety

Every October, pink ribbons flood our feeds. Posts remind women to “get checked,” stories pour in about survival and loss and amid all that awareness, a quiet undercurrent of fear sets in. For many women, the mention of breast cancer brings not empowerment, but anxiety.

But what if awareness didn’t have to come from fear? What if it could come from confidence, the quiet, everyday kind that comes from knowing your body well enough to notice when something changes?

That’s exactly the shift Dr. Meha Neelakantappa, at Proactive For Her, believes is in.

The signs we often miss

Most women know to look for lumps. But breast cancer doesn’t always introduce itself so obviously.
“Sometimes the changes are subtler,” says Dr. Meha. “You might see puckering or dimpling of the skin, or a patch that feels thicker than usual. The skin may even take on an orange-peel-like texture. These are all early signs worth noticing.”

Abnormal nipple discharge or sudden changes in nipple shape or direction can also be warning signs.

It’s not about checking every day with fear, it’s about simply being in tune with yourself.

It’s not just an ‘older woman’s disease’

It’s still a common misconception that breast cancer is an “older woman’s disease.”
To clarify common misconceptions relating to age and breast cancer development Dr. Meha says “Genetics play a big role, if you have a close relative with breast or ovarian cancer, you should consider genetic screening for mutations like BRCA1 or BRCA2.”

Ladies, if you are not sure about your family’s medical history, do not shy away from asking around and get genetic testing done if necessary.

Lifestyle & how much it really matters

While there’s no single reason cancer develops, Dr. Meha says lifestyle is a “very important factor.”
“Alcohol, smoking, stress, poor diet, all of these cause inflammation in the body,” she explains.

Inflammation over a prolonged period of time increases the chances of developing diseases like cancer.

But her focus isn’t on alarm, it’s on agency. She suggests adding antioxidant-rich foods “fruits, vegetables, especially seasonal ones and fibre-rich foods” and incorporating regular exercise.
“Minimum one and a half hours of exercise is required,” she says.

The bra confusion and what actually matters

There’s perhaps no topic more tangled in misinformation than bras and breast cancer.
Dr. Meha clarifies, “Wearing a bra should not cause any issues. But if it’s too tight or the wrong size, it can compress the tissue.”
She notes that wearing a wired bra constantly, without breaks, isn’t ideal. “You should not wear it all the time,” she says. “It’s not meant to be 24×7. Occasional use is fine, but the constant compression is not.”

So, comfort and fit matter more than fear.

Gym days & sports bras

For women who work out regularly, Dr. Meha stresses that a sports bra isn’t optional.
“When you’re running or jumping, there’s a lot of movement. The sports bra helps control that movement,” she says. “It’s simply to prevent discomfort and support the breast during physical activity.”

Know the Rhythm of Your Body

Hormones affect how our breasts feel and look through the month. Dr. Meha advises women to track those patterns.

“Breasts can feel fuller or more tender a week before your period, that’s normal,” she says. “The best time for a self-exam is the first week after your period, when swelling goes down.”

Consistency is key. If something feels different, see if it stays after your next cycle. Awareness means noticing, not panicking.

“Stress, poor sleep, and unhealthy habits do create inflammation and hormonal imbalance,” says Dr. Meha. Everything in the body is connected. A calm, well-rested body is simply better equipped to fight disease.

Start Early, Stay Steady

While mammograms are recommended starting at age 40, self-examination begins much earlier.

Dr. Meha encourages women to check their breasts once a month, ideally right after their period, either in the shower or in front of a mirror. “You can look for changes in skin colour, texture, or any new growth,” she explains.

Perhaps the biggest myth, among people, is that talking about breast health invites trouble.

Women ignore early signs because they didn’t want to ‘jinx’ themselves,” 

It is useful to remember that silence costs time and time is what early detection buys you.

Her advice for this month and every month is refreshingly simple: eat better, move more, breathe deeper, and check in with your body.

Remember that awareness doesn’t mean waiting for bad news, she says. It means knowing yourself so well that you trust your instincts when something changes. That’s not fear, that’s power.

Shriya Supreeth

As a writer with a soft spot for style, Shriya pairs sharp thinking with sharper outfits, balances chaos with colour-coded calm, devours books like snacks and treats every shopping spree like a well-earned plot twist.

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