The 3-Minute Breast Health Check-In

Welcome! This 3-minute check-in explores four key pillars of your breast health.

Your breasts are part of your whole-body health — not an isolated body part. Breast health is about more than screening — it’s about the terrain in which your body functions every day. From the food on your plate and how you move, to sleep, stress, metabolic health, family history and how well you understand your screening needs, there are many pieces to the breast-health puzzle. This naturopathic check-in is designed to help you connect those dots, identify where you have a strong foundation and discover where a little more attention could make a difference..

🌿 NOURISH

Nutrition, fibre, plants, healthy fats, phytonutrients

How often do you eat cruciferous vegetables such as broccoli, cauliflower, cabbage or kale?

Daily

3–5 times a week

1–2 times a week

Rarely

How often do you eat a variety of colourful vegetables and fruits?

Every day

Most days

Occasionally

Rarely

How often do you include healthy fats such as extra virgin olive oil, nuts, seeds (ground flaxseeds) or avocado?

Daily

Several times a week

Occasionally

Rarely

💪 MOVE

Physical activity, strength, metabolic health

How physically active are you during a typical week?

I move 4-5 times per week including strength training

I exercise 2-3 times per week

I get some activity, but inconsistently

I am mostly sedentary

Which statement best describes your current bowel and fibre habits?

I eat plenty of fibre and have regular, daily comfortable bowel movements

I eat a reasonable amount of fibre and am generally regular

My fibre intake is inconsistent and my bowel movements are irregular

I eat little fibre and frequently experience constipation

🌙 RESTORE

Sleep, stress, recovery and lifestyle

How would you describe the quantity and quality of your sleep?

7-9 hours and consistently restorative

7 hours or less but generally good

Often disrupted

Poor or insufficient

How would you describe your current stress level?

Generally manageable with stress-reduction activities

Moderate with intermittent stress-reduction activities

Frequently high with inconsistent and minimal stress-reduction activities

Almost constantly high and no stress-reduction activities

🎀 KNOW

Breast-health awareness, personal/family history and screening conversations

How often do you drink alcohol?

Never

Occasionally

Several times a week

Most days

How well do you know yours and your family history of breast cancer and significant breast conditions?

I know my breast health history as well as which blood relatives on both sides of my family have had breast cancer or significant breast conditions, including their relationship to me and, where possible, their age at diagnosis

I know of breast and ovarian cancer relevant to my family history, but I don't have all the details

I know very little about my family's breast-health history

I haven't explored my family history or don't know where to begin

How often do you do self breast exams (SBE) and review your breast-health screening needs with your healthcare provider?

I do regular SBEs and am diligent and consistent with screening according to my age and circumstances

While I am proactive about breast health I am inconsistent with SBEs and breast health screening

It's been a long while since my last breast health screening and SBEs are infrequent

I haven't discussed my breast health and don't know where to begin