We’re all guilty of putting our own health at the bottom of the never-ending to-do list.

There are lunches to make, emails to answer, children to chase after, washing to fold and approximately 47 other things demanding our attention. Taking a few minutes to think about our bodies? It can easily slip down the list.

But this is your gentle reminder to make time for yourself.

In our episode of the Family Health podcast by Mini First Aid, Kate spoke to Paralympic champion Erin Kennedy MBE and Emma Walker, former Health Information Manager at breast cancer awareness charity CoppaFeel!, about breast cancer, checking your chest and the importance of knowing what’s normal for you.

And Erin’s story is one that really brings home why this matters.



“I found a lump in the shower”

Erin Kennedy is a two-time Paralympic champion, world champion and one of the leading figures in British rowing. She was 29 years old, incredibly fit and healthy, and at the height of her sporting career when she found something unusual.

She was in the shower during a training camp when she felt a lump at the top of her breast.

Thankfully, checking her chest was already something Erin did regularly. She knew what her body normally felt like - and she knew this lump was different.

That knowledge prompted her to get it checked.

A biopsy later confirmed that Erin had triple-negative breast cancer.

“I knew what normal was because I checked regularly,” Erin explained. “I knew what signs to be aware of.”

Her story is such an important reminder that breast cancer doesn't only affect one particular type of person. You don't have to be older, unwell or have obvious risk factors to be affected.

As Emma from CoppaFeel! explained, breast cancer can affect people of different ages, genders and ethnicities. In the UK, around 2,500 people under the age of 40 are diagnosed with breast cancer each year.

And while finding a change doesn't automatically mean cancer, noticing something unusual and getting it checked is incredibly important.

What does “knowing your normal” actually mean?

You've probably heard the phrase “know your normal” before. But what does it actually mean?

Quite simply, it means getting familiar with your own body.

Every person's chest is different. What feels completely normal for you might feel very different for somebody else. Some people naturally have lumpier breast tissue, while others may notice changes throughout their menstrual cycle.

That's why there isn't one single definition of what a “normal” looks or feels like.


You are the person who knows your body best.

By looking at and feeling your chest monthly, you can become familiar with what is normal for you. That means you're more likely to notice when something changes.

As Erin explained, regular checking gave her the confidence to recognise that the lump she'd found hadn't been there before.

And that's the key message.

You're not trying to become a medical expert. You're not expected to diagnose yourself. You're simply getting to know your own body well enough to notice when something feels or looks different.


How should you check your chest?

The good news? There isn't a complicated routine you need to memorise.

CoppaFeel! encourages people to develop a healthy, regular checking habit by looking and feeling their whole chest area monthly. Which includes all the way up to your collarbones,under your armpits and your nipples too!

Use any method you are comfortable with. This may be lying down in bed, standing in front of the mirror or in the shower.

Take a moment to:

  • Look at your chest.
  • Feel your chest.
  • Pay attention to anything that feels or looks different from your usual normal.

CoppaFeel! recommends getting into the habit of checking monthly.

And don't panic if you're reading this and thinking, “I've never checked before!”

That's absolutely fine.

You haven't missed your chance to start.

Whether you're 18, 28, 48 or older, today is a great day to begin getting to know your normal.

Breast cancer can happen to younger people too

One big misconception around breast cancer is that it only affects older women.

While age can be a factor, breast cancer isn't just an older person's disease.

CoppaFeel!'s work focuses particularly on encouraging younger people to become breast aware, educating them on how to look after themselves and informing them that breast cancer doesn’t only happen to women over 50.

Erin herself had been exposed to CoppaFeel!'s awareness work while at university, and she believes that knowledge played an important part in helping her act quickly when she found something unusual.

The message is simple: you are never too young to get to know your body.

And if you notice something that isn't normal for you, don't let your age stop you from speaking to your GP.


What about breast changes during pregnancy and after having a baby?

Pregnancy and motherhood bring plenty of changes to our bodies - including our breasts.

From pregnancy hormones and changes during breastfeeding, there are many common breast changes during pregnancy, but there may be others which could be a sign of something more serious.

The podcast also discussed pregnancy-associated breast cancer, which can occur during pregnancy or during the first year after giving birth.

It is rare, but it can happen.

Because breasts naturally change during pregnancy and after birth, unusual changes can sometimes be mistaken for normal pregnancy-related changes.

That's why knowing your normal still matters.

If you notice something that doesn't feel right, is new or unusual for you, you should always speak to your GP, midwife or health visitor.

You are not wasting anyone's time by getting something checked.

And this is especially important during those busy newborn days when mums are often so focused on everyone else's wellbeing that their own health can take a back seat.

More about changes during pregnancy and breastfeeding.


Erin's breast cancer treatment and journey back to sport

Following her diagnosis in 2022, Erin faced an incredibly challenging year.

Before beginning treatment, she underwent fertility preservation. She then had 15 rounds of chemotherapy, followed by a double mastectomy and reconstruction.

For someone whose body was her livelihood, the physical and emotional impact of treatment was enormous.

But Erin was determined not to let cancer completely take away her identity.

“I never wanted to lose my identity,” she explained.

Cancer can understandably become all-consuming. It can affect how people speak to you, how they see you and sometimes how you see yourself.

But Erin wanted to continue being Erin.

She continued to exercise where she could during treatment, getting outside and moving her body as much as her energy allowed. She also spoke openly about the realities of losing her hair and chose to attend Sports Personality of the Year without wearing a wig.

For her, it was a powerful reminder that she was still the same person.

Her appearance had changed - but she hadn't disappeared.

After treatment and surgery, Erin returned to international competition. A year after her diagnosis, she was back competing and went on to continue her extraordinary Paralympic career.

Her journey won't look the same as everybody else's, and that's important to say too. There is no “right” way to experience cancer or recover from treatment.

But her story offers something incredibly valuable: hope.

A breast cancer diagnosis can feel terrifying. But early detection can make a huge difference, and life can continue in ways you may not be able to imagine at the point of diagnosis.

If you find something unusual, what should you do?

This is the bit we really want you to remember.

If you notice something that isn't normal for you, make an appointment with your GP.

Before your appointment, it can sometimes help to make a few notes, including:

  • When you first noticed the change.
  • Whether the change has altered over time.
  • Any relevant family history you're aware of.
  • Any other changes you've noticed.

And if you leave the appointment still feeling that something isn't right, don't be afraid to advocate for yourself and seek further advice.

As Emma explains, you know your own body.

Trust yourself enough to speak up.

You can also ask for practical support to help you feel more comfortable at an appointment, such as requesting a female GP if available or taking someone with you.

The most important thing is not to ignore something simply because you're worried about what it might be.

Most changes won't turn out to be breast cancer - but getting something checked means you can get the right advice and support.

Erin's message: early detection can give you the best chance

Erin credits breast awareness and regular checking with helping her detect her cancer.

And now, alongside her incredible sporting career, she's helping CoppaFeel! encourage others to do the same.

Her message is one we couldn't agree with more:

Get to know your body. Check your chest. And if in doubt, get it checked out.

You aren't looking for cancer, you're simply getting to know you.

And for busy mums, dads, carers and families who spend so much time looking after everyone else, this is your reminder that your health matters too.

Take a few minutes.

Look.

Feel.

Know your normal.

And if you notice an unusual change, speak to your GP.

Because knowing your normal could make all the difference. Checking your chest could save your life.



You can listen to this episode of the Family Health by Mini First Aid podcast with Erin and Emma, available on all major platforms including Apple Podcasts and Spotify, or watch on YouTube.



In July, our founder Kate took on an incredible 100km trek through the breathtaking mountains of Montenegro in support of CoppaFeel!, raising vital funds and awareness for the breast cancer charity. The challenging adventure was particularly close to Kate’s heart, as she trekked in memory of a dear friend who sadly passed away from breast cancer in 2023. Alongside an amazing group of fellow trekkers, Kate pushed herself both physically and mentally while helping to support CoppaFeel!’s important mission to encourage people to check their chests and get to know what’s normal for them. Collectively, the incredible trekkers raised more than £200,000 for CoppaFeel!, helping the charity continue its vital work raising awareness of breast cancer among young people.

Want more family health advice?

For more family health conversations, expert advice and inspiring stories, listen to the Family Health podcast by Mini First Aid. And don't forget to share this article with someone you love - sometimes, a simple reminder to check could be the one that makes all the difference.

We’re here to help you feel confident, prepared, and supported – every step of the way. 

All the best, 
Mini First Aid x