By Fedhealth
Breast cancer remains the most commonly diagnosed cancer among women in South Africa and is a major public health concern. In South Africa, breast cancer accounts for 22.6% of all female cancers and 16% of cancer deaths in women. A major concern is that 50-57% of South African women are diagnosed with late-stage breast cancer. Despite these alarming statistics, early detection and simple lifestyle changes can significantly reduce the risk of developing breast cancer and improve survival rates. Encouragingly, according to the American Breast Cancer Society, when breast cancer is detected early and is in the localised stage, the 5 year relative survival rate is 99%.
Understanding Breast Cancer Risk
Contrary to widespread belief, approximately 85% of women diagnosed with breast cancer do not have a family history of the disease. This highlights the importance of regular screenings – regardless of genetic background – as a proactive step towards early detection and prevention. Early detection not only increases treatment success but also improves long-term outcome. By becoming familiar with your body and understanding what is normal for you, it becomes easier to identify unusual changes that may require medical attention.
Breast cancer risk increases with age, but modifiable lifestyle factors such as maintaining a healthy weight, staying physically active, moderating alcohol intake, breastfeeding, and exercising regularly, have been linked to a lower risk of developing this type of cancer. Some studies have shown that as many as 50-70% of breast cancers can be prevented by making healthy lifestyle choices.
How to Perform a Breast Self-Examination
Performing regular breast self-examinations (BSE) is a simple yet vital practice that empowers women to take control of their health. While BSE is not a replacement for mammograms or clinical check-ups, it is an important step in early detection. Listen to a Podcast on Breast Self-exam by Dr. Brian Wojciechowski, medical advisor to breastcancer.org.
Healthcare professionals recommend conducting a self-examination once a month, ideally a few days after your menstrual period begins, when breasts are least likely to be swollen or tender. For postmenopausal women, choosing a specific day each month can help maintain consistency.
Steps for an effective breast self-exam:
- Look and observe: Stand in front of a mirror with your shoulders straight and arms on your hips. Look for any visible changes in size, shape, or symmetry. Check for puckering, dimpling, or redness on the skin.
- Raise your arms: Lift your arms and observe your breasts again, noting any differences or fluid discharge from the nipples that is not breast milk.
- Feel for changes: Using the pads of your fingers (not the fingertips), gently press your breast in a circular motion, moving from the outside towards the nipple. Cover the entire breast area and the armpit region up to the collarbone.
- Repeat while lying down and in the shower: Many women find it easier to feel lumps or thickened tissue while lying down or using soapy hands in the shower.
If you notice any lumps, unusual thickening, pain, or nipple discharge, consult your healthcare provider immediately. While not all changes indicate cancer, prompt medical evaluation is essential to rule out serious conditions.
Scheduling Screenings and Medical Check-ups
Routine screening remains the cornerstone of early detection. Mammogram screening is the most effective method for detecting breast cancer early. CANSA recommends monthly breast self-examinations for women from age 20, annual mammograms for women from age 40, and mammograms every two years for women aged 55 and over. However, those with higher risk factors – such as a family history of breast or ovarian cancer – should consult their doctor about starting screening earlier or undergoing genetic testing.
In South Africa, several organisations and government departments promote affordable and accessible screening options:
- The Cancer Association of South Africa (CANSA) offers mobile health clinics that provide breast examinations and screening services across provinces.
- The South African National Department of Health collaborates with provincial hospitals and clinics to make mammograms and ultrasounds available at reduced or no cost during Breast Cancer Awareness Month (October).
- Private healthcare providers also run awareness drives and discounted screenings during this time.
To find a nearby screening centre, visit https://cansa.org.za/cansa-care-centres-contact-details/ or contact your nearest public hospital or community health centre.
Lifestyle Changes That Reduce Breast Cancer Risk
Scientific evidence shows that making small but consistent lifestyle adjustments can reduce the risk of breast cancer:
1. Limit alcohol intake
According to Mayo Clinic as little as 1 daily drink – or even a portion of a drink – is associated with a higher breast cancer risk.
2. Maintain a healthy weight
Excess body fat, particularly after menopause, increases oestrogen levels, which can promote the growth of certain types of breast cancer. Adopting a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, combined with regular exercise, can help maintain a healthy weight.
3. Stay physically active
Studies published by the National Cancer Institute confirmed that physically active women had a 12-21% lower risk of breast cancer than those who were least physically active. Physical activity helps regulate hormones, support immune function, and manage weight. Aim for 150 minutes of moderate aerobic activity (such as brisk walking or cycling) or 75 minutes of vigorous activity (like running) weekly, along with strength training at least twice a week.
4. Breastfeed if possible
According to Cleveland Clinic breastfeeding includes many benefits to both mother and baby, reduced risk of breast cancer being one of them.
5. Limit postmenopausal hormone therapy
Combination hormone replacement therapy (HRT) may slightly increase breast cancer risk. If you are considering HRT, discuss the risks and benefits with your doctor. Use the lowest effective dose for the shortest duration possible, and ensure regular medical follow-up.
When to See Your Doctor
Although many breast changes are benign, you should seek medical advice immediately if you notice any of the following:
- A change in the size, shape, or outline of your breast.
- Alterations in the skin texture, such as dimpling, puckering, or redness.
- A new lump or thickening in the breast or armpit area.
- Unexplained nipple discharge (other than breast milk) or bleeding.
- Changes in nipple position or inversion.
- Persistent pain or discomfort in one breast.
Never ignore these symptoms. Prompt consultation with your GP, clinic nurse, or breast specialist could save your life.
Final Thoughts
October is recognised globally as Breast Cancer Awareness Month. Breast cancer awareness is not just about pink ribbons and October campaigns—it’s about continuous education, early detection, and lifestyle mindfulness. Every woman deserves access to information and screening, regardless of her background or income level.
By staying vigilant, performing monthly breast self-examinations, maintaining a healthy lifestyle, and scheduling regular screenings, women can take meaningful action toward reducing their risk.
Awareness is the first step to empowerment—and empowerment saves lives.
References
- Breast Cancer Research Foundation. (n.d.). How diet impacts breast cancer risk and outcomes. Retrieved from https://www.bcrf.org/about-breast-cancer/breast-cancer-diet-nutrition/
- CANSA. (2022). Breast cancer screening can save lives. Retrieved from https://cansa.org.za/breast-cancer-screening-can-save-lives/
- CANSA. (n.d.). Cansa care centres. Retrieved from https://cansa.org.za/cansa-care-centres-contact-details/
- Cleveland Clinic. (2023). Benefits of breastfeeding. Retrieved from https://my.clevelandclinic.org/health/articles/15274-benefits-of-breastfeeding
- Icon Oncology. (2024). Knowledge is power when it comes to breast cancer (Lerm, M.). Retrieved from https://iconsa.co.za/2024/10/28/knowledge-is-power-when-it-comes-to-breast-cancer/
- Mayo Clinic Press. (2023). Alcohol is not your friend: Busting myths about drinking and breast cancer (Roseberry, B.). Retrieved from https://mcpress.mayoclinic.org/women-health/alcohol-is-not-your-breasts-friend-busting-myths-about-drinking-and-breast-cancer/
- MD Anderson Cancer Center. (2025). 36 foods that can help lower your cancer risk. Retrieved from https://www.mdanderson.org/cancerwise/36-foods-that-can-help-lower-your-cancer-risk.h00-159774078.html
- National Breast Cancer Foundation. (n.d.). Early detection. Retrieved from https://www.nationalbreastcancer.org/early-detection-of-breast-cancer/
- National Cancer Institute. (2020). Physical activity and cancer. Retrieved from https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet
- Uscher, J., et al. (2025). Breast self-exam: Get to know your breasts in 5 steps. Breastcancer.org. Retrieved from https://www.breastcancer.org/screening-testing/breast-self-exam-bse
- Brown, J. (n.d.). Breast Cancer Research Foundation. How diet impacts breast cancer risk and outcomes. Retrieved from: https://www.bcrf.org/about-breast-cancer/breast-cancer-diet-nutrition/
- CANSA. (2022). Breast Cancer Screening Can Save Lives. Retrieved from: https://cansa.org.za/breast-cancer-screening-can-save-lives/
- CANSA. (n.d.). Cansa care centres. Retrieved from: https://cansa.org.za/cansa-care-centres-contact-details/
- Cleveland Clinic. (2023). Benefits of breastfeeding. Retrieved from: https://my.clevelandclinic.org/health/articles/15274-benefits-of-breastfeeding
- Lerm, M. (2024). Icon Oncology. Knowledge is power when it comes to breast cancer. Retrieved from: https://iconsa.co.za/2024/10/28/knowledge-is-power-when-it-comes-to-breast-cancer/
- MD Anderson Cancer Center. (2025). 36 foods that can help lower your cancer risk. Retrieved from: https://www.mdanderson.org/cancerwise/36-foods-that-can-help-lower-your-cancer-risk.h00-159774078.html
- National Breast Cancer Foundation. (n.d.). Early detection. Retrieved from: https://www.nationalbreastcancer.org/early-detection-of-breast-cancer/
- National Cancer Institute. (2020). Physical Activity and Cancer. Retrieved from: https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet
- Roseberry, B. (2023). Mayo Clinic. Alcohol is not your friend: Busting myths about drinking and breast cancer. Retrieved from: https://mcpress.mayoclinic.org/women-health/alcohol-is-not-your-breasts-friend-busting-myths-about-drinking-and-breast-cancer/
- Uscher, J. et. al. (2025). Breastcancer.org. Breast self-exam: Get to know your breasts in 5 steps. Retrieved from: https://www.breastcancer.org/screening-testing/breast-self-exam-bse?gad_source=1&gad_campaignid=2215830&gbraid=0AAAAAD_jk-6G84u9YyFWGeCXKRQ_UDGjX&gclid=Cj0KCQjw9JLHBhC-ARIsAK4Phcoqw0mPF-cvU9sJojWY1mH4_WY8jE6mgEQkYP2XjaGM9YzpNEEl_XMaAiprEALw_wcB
- American Cancer Society. (2023). Lifestyle-related breast cancer risk factors. Retrieved from https://www.cancer.org
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- World Health Organization. (2024). Breast cancer: Early diagnosis and screening. Retrieved from https://www.who.int
