Breast Cancer Awareness Month

October marks Breast Cancer Awareness Month—a time to highlight the importance

of early detection and to build habits that could save lives. Learning how to check

your breasts regularly helps you recognise what’s normal for you, making it easier to

spot any changes that could indicate a problem.

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## Why Monthly Checks Matter

Checking your breasts about once a month helps you learn what looks and feels

normal for your body. That familiarity means you’re more likely to notice new

changes—such as lumps, skin dimpling, or nipple alterations—earlier, when

treatment is most effective.

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## How to Check Your Breasts

Follow these simple steps from the NHS to perform a self-examination:

1. **Visual Inspection (in front of a mirror)**

- Stand with your arms relaxed at your sides, then raise them overhead.

- Look for changes in breast shape, skin texture (dimpling or puckering), and nipple

position or discharge.

2. **Hands on Hips**

- Press your palms firmly on your hips and flex your chest muscles.

- Check again for any unusual swelling or contour changes.

3. **Lying Down Palpation**

- Lie flat and place a pillow under your right shoulder.

- Use the pads of your three middle fingers on your left hand to gently press all

around your right breast and armpit in small circular motions—covering the entire

area from collarbone to ribcage and from armpit to cleavage.

- Repeat on the other side.

4. **Standing or Sitting Examination**

- Many women find it easiest to perform this step in the shower, when skin is

slippery.

- Repeat the circular palpation pattern on both breasts and armpits.

For a detailed walkthrough, watch the NHS video “How to check your breasts or

chest.” This clear, step-by-step guide shows you exactly what to look for and feel

when checking your breasts at home.

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## Signs and Symptoms to Watch For

- A new lump or thickened area in the breast or armpit

- Any change in size, shape, or symmetry of either breast

- Dimpling, puckering, or redness of the skin (may look like orange peel)

- Nipple inversion (turning in) or unusual discharge

- Persistent breast or nipple pain

If you spot any of these changes, contact your GP promptly for assessment.

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## NHS Resources

- How to check your breasts or chest (NHS web page):

https://www.nhs.uk/tests-and-treatments/how-to-check-your-breasts-or-chest/

- How to check your breasts or chest (NHS YouTube video):

https://www.youtube.com/watch?v=xcg7jWrlLJ8

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By committing to a simple monthly self-check and using these trusted NHS

resources, you take a powerful step toward early detection. Share this guide with

friends and family—early awareness empowers us all.

Symptoms of Perimenopause

Recognize and Track Your Journey

Navigating the transition from perimenopause into full menopause can feel overwhelming. Hormonal shifts often trigger a wide range of physical and emotional changes that vary in intensity and duration. Understanding these symptoms and tracking them over time empowers you to find relief strategies and have more productive conversations with your healthcare provider.

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## What Are Perimenopause and Menopause?

Perimenopause is the phase leading up to menopause, typically starting in your mid- 40s, when oestrogen levels begin to fluctuate. Menopause is confirmed after you’ve gone 12 consecutive months without a period. Both stages share many symptoms, but their onset and severity differ from person to person. I have found that women often initially present with mood changes in the perimenopause which can be confused with depression and anxiety.

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## How Many Symptoms Are There?

Health experts recognize more than 34 symptoms of menopause, encompassing physical, emotional, and cognitive changes.

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## Common Symptoms to Watch For

- Hot flushes and night sweats

- Irregular periods or changes in bleeding patterns

- Mood swings, anxiety, or irritability

- Sleep disturbances and insomnia

- Decreased libido and vaginal dryness

- Brain fog, memory lapses, or difficulty concentrating

- Joint aches, muscle pain, and fatigue

- Weight gain or changes in fat distribution

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## Why Tracking Your Symptoms Matters

Logging symptoms daily or weekly helps you spot patterns related to diet, stress, sleep, or exercise. Clear records support more productive discussions with your doctor and can help your doctor think about any other investigations that may be needed for other health conditions. Consistent monitoring also makes it easier to assess whether treatments—hormonal or non-hormonal—are effective over time. Many of the symptoms fluctuate from one month to the next and this makes it difficult to assess treatment benefits sometimes.

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## UK-Based Symptom Tracking Tools

Take a look at some of the tracking tools below.

- Menopause Symptom Checker by The Menopause Charity: Downloadable PDF to help you mark and monitor over 20 common perimenopause and menopause symptoms.

https://themenopausecharity.org/information-and-support/symptoms/menopause-symptom-checker/

- Symptom Tracker on The Menopause Platform: Online charts to rate and monitor symptoms monthly or bi-monthly, aiding discussions with your healthcare professional.

https://themenopauseplatform.co.uk/tools/

- Menopause Symptom Checker by Menopause Research & Education Fund: Printable checklist to tick and rate general, emotional, and physical symptoms for your next GP appointment.

https://mref.uk

Boost Bone Health

# Boost Your Bone Health: Essential Tips, Mortality Risks, and Helpful Tools Strong bones are the foundation for a vibrant, active life—yet many of us overlook the daily habits that support lifelong bone strength. From nutrient-rich foods to weight-bearing activity, this blog covers key strategies to nurture your skeleton, explains the serious risks associated with hip fractures, and shows you how to track your calcium intake with the Royal Osteoporosis Society’s handy calculator.

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## Why Bone Health Matters

Bones provide structure, protect organs, and store minerals like calcium. After age 30, bone density naturally begins to decline—making it crucial to build and maintain peak bone mass early. Good bone health lowers your risk of fractures, osteoporosis, and mobility challenges later in life.

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## The Serious Impact of Hip Fractures

Hip fractures aren’t just painful—they carry a high risk of complications. Approximately 6–8 percent of people die within 30 days of a hip fracture, and up to one in three die within a year, often due to infections, blood clots, or loss of independence. Preventing fractures through strong bones and balance training saves lives and preserves quality of life.

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## Key Nutrients for Strong Bones

- Calcium: 99 percent of your body’s stored calcium lives in bones and teeth.

- Vitamin D: Essential for calcium absorption and bone remodelling.

- Protein: Builds bone matrix and supports repair.

- Other minerals: Magnesium, phosphorus, vitamin K, zinc, and copper all contribute to skeletal strength.

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## Daily Calcium Recommendations

- Children (4–10 years): 450 mg/day

- Adolescents (11–18 years): 700–1 000 mg/day

- Adults (19–64 years): 700 mg/day

- Adults 65+ years: 1 000–1 200 mg/day

Check UK-specific guidelines to find the target that’s right for your age and life stage.

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## Top Calcium-Rich Foods

- Dairy: Milk, cheese, yogurt

- Fortified alternatives: Calcium-set tofu; fortified plant milks

- Leafy greens: Broccoli, kale, watercress (note: spinach’s calcium is less

bioavailable)

- Fish with bones: Sardines, pilchards

- Extras: Oranges, almonds, white pitta bread, seeds

Pair calcium-packed meals with a little vitamin D–rich sunshine or supplements to

maximise absorption.

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## Exercise for Bone Strength

Bones stay strong when you give them work to do. Combine these two types of activity:

- Weight-bearing impact: Brisk walking, jogging, dancing in short bursts

- Muscle-strengthening: Free weights, resistance bands, body-weight exercises

Explore more bone-strengthening routines on the Royal Osteoporosis Society’s

exercise page:

https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/

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## Lifestyle Habits to Support Your Skeleton

- Limit high-impact fizzy drinks and excess caffeine, which can hinder calcium

absorption

- Avoid smoking and excessive alcohol, both linked to reduced bone density

- Maintain a healthy weight—too low or too high can strain bones

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## Track Your Calcium Intake with the ROS Calculator

Wondering if you’re meeting your daily calcium needs? Use the Royal Osteoporosis

Society’s interactive tool to estimate your typical intake from food and supplements:

https://theros.org.uk/information-and-support/bone-health/nutrition-for-

bones/calcium/

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## Final Thoughts

Building strong bones is a lifelong journey of smart nutrition, regular exercise, and mindful lifestyle choices. By combining these habits with awareness of fracture risks and using the Royal Osteoporosis Society’s calcium calculator and exercise guide, you’ll gain the insights needed to protect your skeletal health today—and for

decades to come.

Blog Post Title Four

It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.

Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.

Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.