1. Jan sinti jathiptamti: Jathi jaqëñajj cáncer de mama usumpiw apkatayasiñatakejj yanaptʼiristam.
Jan sinti jathiptamti, manqʼañatakisa, ejercicionak lurañatakis tiempo apstʼasim.
2. Regularmente ejercítate: Jan ukajj 30 minutonak ejercicio lurañajja, cáncer de mama jan usuntayaspawa.
3. Suma manqʼanak manqtʼasiña: Achunaka, verduranaka, granonak manqʼasiña, jan sinti carnes rojas manqʼañasa, jan ukajj jan levaduranaka, jan ukajj jan levaduranaka.
4. Alcohol juk'ak umaña: Alcohol umañax cáncer de mama usu juk'amp sartayi.
222. carcinógenos ukanak jan apantañäniti: yaqhip productos químicos, kunjamatix productos de limpieza jan ukax pesticidas ukanakan utjki, ukanakaw cáncer de mama ukar puriyirjama.
Kunapachatï wakiski ukhajja, jan usuchjasiñatakejj natural jan ukajj orgánico uka alimento ajllisim.
233. Arumanakax qhananak juk'ak uñch'ukiña: Arumanakax qhananak uñch'ukiñax circadiano ukaruw jan walt'aykiti, ukat cáncer de mama usupax juk'ampiw jilxatti.
Jan ukajj mä cortinampi jan ukajj mä mascarampi imantasim, ukhamat janiw qhanas mantkaniti.
24. wakisiri vitamina D uk katuqaña: vitamina D ukax cáncer de mama usu juk'aptayi.
Intin qhanapankaña, jan ukajj suplementonak manqtʼasiña.
25. Estrógeno ukar jan sinti jak'achasiñati: Estrógeno ukan walja utjatapax cáncer de mama ukar juk'amp yapxataspa.
Wakischi ukhajja, hormona sat qollampiw qollañama.
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1. Maintain a healthy weight: Being overweight or obese increases the risk of breast cancer.
Maintain a healthy weight through a balanced diet and regular exercise.
2. Exercise regularly: Engaging in physical activity for at least 30 minutes a day can help reduce the risk of breast cancer.
3. Eat a healthy diet: Consume a diet rich in fruits, vegetables, and whole grains, and limit processed and red meats, as well as sugary drinks and foods.
4. Limit alcohol consumption: Drinking alcohol increases the risk of breast cancer.
Limit alcohol intake to no more than one drink per day for women.
5. Breastfeed: Breastfeeding may slightly lower the risk of breast cancer.
6. Avoid hormone replacement therapy: Hormone replacement therapy can increase the risk of breast cancer.
If you need it, use the lowest dose for the shortest time possible.
7. Get regular screenings: Regular mammograms and breast exams can help detect breast cancer early, when it's most treatable.
8. Know your family history: If you have a family history of breast cancer, talk to your doctor about additional screening or prevention options.
9. Avoid exposure to radiation and environmental pollution: Exposure to radiation and certain chemicals can increase the risk of breast cancer.
10. Consider medications: If you're at high risk for breast cancer, your doctor may recommend medications like tamoxifen or raloxifene to help reduce the risk.
11. Practice safe sex: Using protection during sexual activity can reduce the risk of sexually transmitted infections, which may be linked to breast cancer.
12. Manage stress: Chronic stress can weaken the immune system and increase the risk of breast cancer.
Practice stress-reducing techniques like meditation, yoga, or deep breathing.
13. Get enough sleep: Adequate sleep is important for overall health and may help reduce the risk of breast cancer.
14. Avoid smoking: Smoking is linked to many types of cancer, including breast cancer.
If you smoke, quit, and avoid secondhand smoke.
15. Limit exposure to endocrine-disrupting chemicals: These chemicals, found in some plastics and personal care products, can mimic hormones and increase the risk of breast cancer.
Choose products labeled "BPA-free" and avoid heating food in plastic containers.
16. Consider genetic testing: If you have a strong family history of breast cancer, talk to your doctor about genetic testing to see if you carry a gene mutation that increases your risk.
17. Stay informed: Stay up-to-date on the latest research and recommendations for breast cancer prevention and screening.
18. Join a support group: Connecting with others who have faced breast cancer or are at high risk can provide emotional support and helpful information.
19. Be proactive: If you're at high risk for breast cancer, talk to your doctor about prophylactic mastectomy, a surgery to remove one or both breasts to reduce the risk.
20. Consider breastfeeding: Breastfeeding may slightly lower the risk of breast cancer, so consider breastfeeding if you're able to.
21. Practice self-exams: Regularly check your breasts for any changes or lumps, and report any concerns to your doctor.
222. Avoid exposure to carcinogens: Exposure to certain chemicals, like those found in some cleaning products or pesticides, can increase the risk of breast cancer.
Choose natural or organic alternatives when possible.
233. Limit exposure to artificial light at night: Exposure to artificial light at night can disrupt your circadian rhythm and increase the risk of breast cancer.
Use blackout curtains or a sleep mask to block out light while sleeping.
24. Get enough vitamin D: Vitamin D may help reduce the risk of breast cancer.
Get enough sunlight exposure or take a supplement if needed.
25. Avoid excessive exposure to estrogen: High levels of estrogen can increase the risk of breast cancer.
Talk to your doctor about hormone therapy options if needed.
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