July 24 is International Self-Care Day. Although self-care has a broad definition, it can be summed up as an array of practices aimed at caring for the physical, psychological, emotional and spiritual aspects of one’s life. 

The idea is to take care of our well-being and overall health. This involves many aspects of daily life, such as hygiene, nutrition, physical activity, leisure activities, the environment, interpersonal relationships and spirituality.  

Incorporating self-care habits into your daily routine has many benefits.   

In the short term:   

• Improved physical conditioning;  
• Lower stress levels;  
• Increased self-confidence;  
• Greater sense of community and reduced sense of isolation.  

 
In the long term:   

• Prevention of diseases such as cancer;  
• Management of chronic conditions or disorders, including anxiety, depression, diabetes, chronic pain, obesity, heart or gastrointestinal ailments, and more;  
• Improved interpersonal relationships;  
• Greater job satisfaction and reduced risk of burnout;  
• Better overall quality of life. 

The impact of certain lifestyle habits on the risk of developing breast cancer is already well known. Adopting healthy lifestyle habits can be considered “self-care:” you care for yourself and your well-being, while limiting your risk of developing breast cancer. 

Some of these habits include:   

• Eating a healthy, balanced diet;  
• Moving every day;  
• Limiting alcohol consumption.  

Visit the Breast Cancer Prevention section for all the recommendations. 

Observation of the chest/breasts is a method of watchfulness that encourages the early detection of breast cancer. It enables you to inform your doctor of any unusual and persistent changes in your chest or breasts. 

No particular technique is recommended. The important thing is simply to get to know the whole chest/breast area (all the breast tissue from the collarbone to the lower chest, including the armpits and nipples). The purpose is to be able to distinguish if there are any abnormal signs.  

Chest/breast observation refers to both the visual aspect (shape of the breasts, appearance of the skin, nipple and areola) and the sensations when touched. To find out more about chest/breast observation, visit the Signs and Symptoms of Breast Cancer section.   

Observing your chest/breasts can be a time for self-care, as it can help you to:   

• Get to know your body and chest better;  
• Familiarize you with your own “normal” (e.g., the size and feel of your mammary glands, the appearance of your nipple, the colour and texture of your breast skin, etc.).  
• Take the time to interact with your body and appreciate what it does for you on a daily basis;  
• Take time out for yourself and your health. 

Do you have any concerns or questions about chest/breast observation? Feel free to consult the Foundation’s Peer Support Helpline. It is available to everyone, free of charge and in total confidence: 1 855 561-ROSE (7673). 

Resources: 

• The Foundation’s My Active Health^TM program: Although it is aimed at promoting physical activity and healthy lifestyle habits in people with breast cancer, a number of tips apply to everyone: MAH program – Ruban rose 
• Digital and self-care tools for mental health – Government of Quebec: Digital and self-care tools for mental health | Government of Quebec (quebec.ca) 
• Mental health help and support resources – Government of Quebec: Mental health help and support resources | Government of Quebec (quebec.ca) 
• Info-Social 811 : Info-Social 811 | Government of Quebec (quebec.ca) 
• Alcochoix+ program: Alcochoix+ | Government of Quebec (quebec.ca) 
• Quit smoking – Government of Canada: Tools for a smoke-free life – Canada.ca 
• Government of Quebec  directory of addiction resources: Répertoire des ressources en dépendances – Ministère de la Santé et des Services sociaux du Québec (gouv.qc.ca) (in French) 

References:  

Adnan NBB et al. What Are the Solutions for Well-Being and Burn-Out for Healthcare Professionals? An Umbrella Realist Review of Learnings of Individual-Focused Interventions for Critical Care. BMJ Open. 2022 Sep 8;12(9):e060973. doi: 10.1136/bmjopen-2022-060973 

American Psychological Association. Stress Effects on the Body. 1 November 2018. Consulted May 23, 2024: apa.org/topics/stress/body 

David D et al. The Quality of Family Relationships, Diabetes Self-Care, and Health Outcomes in Older Adults. Diabetes Spectrum. 2019 May; 32(2):132-138. doi:10.2337/ds18-0039 

Monroe C et al. The Value of Intentional Self-Care Practices: The Effects of Mindfulness on Improving Job Satisfaction, Teamwork, and Workplace Environments. Archives of the Psychiatric Nursing Journal. 2021 April;35(2):189-194. doi: 10.1016/j.apnu.2020.10.003 

National Institute of Mental Health. Caring for Your Mental Health. February 2024. Consulted May 23, 2024: Caring for Your Mental Health – National Institute of Mental Health (NIMH) (nih.gov) 

World Health Organization. Self-Care for Health and Well-Being. April 26, 2024. Consulted May 23, 2024: Self-Care for Health and Well-Being (who.int) 

Riegel B et al. Self-Care for the Prevention and Management of Cardiovascular Disease and Stroke: A Scientific Statement for Healthcare Professionals From the American Heart Association. Journal of the American Heart Association. 2017 August 31;6(9):e006997. doi:10.1161/JAHA.117.006997