October is Breast Cancer Awareness month.

Statistics reveal that one in every seven women will be diagnosed with breast cancer.

In Bermuda that translates to 4,776 women. There is still no cure but many women survive it. The best chance for survival is early detection.

Researchers say moderate regular exercise reduces your cancer risk at least 30 percent. A healthy well balanced diet, low-fat, high-fibre, little or no red meat, and lots of fresh fruits and vegetables, is also reported to aid prevention of the disease.

The latest studies show that alcohol consumption increases the risk of developing breast cancer. Regular mammograms and self-breast exams are two methods that aid in tackling the disease early on.

It is recommended that women check their breasts once a month.

Here's how to perform a self-test.

Step 1: Begin by looking at your breasts in the mirror with your shoulders straight and your arms on your hips. Ensure breasts are: their usual size, shape and colour as well as evenly shaped without visible distortion or swelling. If you see any of the following changes, bring them to your doctor's attention: dimpling, puckering, or bulging of the skin; a nipple that has changed position or an inverted nipple (pushed inward instead of sticking out); or redness, soreness, rash, or swelling.

Step 2: Raise your arms and look for the same changes.

Step 3:While you are at the mirror, gently squeeze each nipple between your finger and thumb and check for nipple discharge (this could be a milky or yellow fluid or blood).

Step 4:Feel your breasts while lying down, using your right hand to feel your left breast and then your left hand to feel your right breast. Use a firm, smooth touch with the first few fingers of your hand, keeping the fingers flat and together. Cover the entire breast from top to bottom, side to side-from your collarbone to the top of your abdomen, and from your armpit to your cleavage.

Follow a pattern to be sure that you cover the whole breast. You can begin at the nipple, moving in larger and larger circles until you reach the outer edge of the breast. You can also move your fingers up and down vertically, in rows, as if you were mowing a lawn. Be sure to feel all the breast tissue: just beneath your skin with a soft touch and down deeper with a firmer touch. Begin examining each area with a very soft touch, and then increase pressure so that you can feel the deeper tissue, down to your rib cage.

Step 5Finally, feel your breasts while you are standing or sitting. Many women find that the easiest way to feel their breasts is when their skin is wet and slippery, so they like to do this step in the shower. Cover your entire breast, using the same hand movements described in Step 4.