2. Ukutukusha umubili lyonse: Ukulatukusha umubili pa mamineti 30 cila bushiku kuti kwacefyako ubusanso bwa kansa ya ku mabele.
3. Mulelya ifya kulya ifingalenga mwaba no bumi ubusuma: Mulelya sana ifisabo, umusalu, ifya kulya ifishaba na mafuta, kabili mwilalya sana inama ishikali, ne fya kunwa ifyatemwikwa.
4. Mufwile ukuleka ukunwa ubwalwa: Ukunwa ubwalwa kulalenga umuntu ukukwata kansa ya ku mabele.
Abanakashi tabalingile ukunwa ubwalwa ukucila pa mwangashi umo cila bushiku.
5. Ukonsha: Ukonsha kuti kwacefyako ubusanso bwa kansa ya ku mabele.
6. Mwilabomfya imiti ya kucincintila amahormone: Ukubomfya imiti ya kucincintila amahormone kuti kwalenga umuntu ukukwata kansa ya ku mabele.
Nga mulefwaya ukubomfya umuti, mufwile ukuubomfya fye panono pa nshita iinono.
7. Mufwile ukulamoneka lyonse: Ukulamoneka lyonse pa cifuba kuti kwamwafwa ukwishiba bwangu kansa ya ku cifuba ilyo fye ingondapwa.
8. Ishibeni ifyo ulupwa lwenu lwalecula kuli ubu bulwele: Nga ca kuti mu lupwa lwenu mwaliba abalwala kansa ya ku mabele, lanshanyeni na badokota pa kuti bamwafwe ukufwailisha nelyo ukuicingilila ku bulwele.
9. Muletaluka ku mwela wa radiation no konaula ifilengwa na o: Ukusansa kwa mwela wa radiation no tuntu tumo utwa makemiko kuti kwalenga umuntu ukulalwala kansa ya ku mabele.
10. Tontonkanyeni pa miti: Nga ca kuti mwalikwata ubulwele bwa kansa ya ku mabele, badokota kuti bamweba ukubomfya imiti pamo nga tamoxifen nelyo raloxifene pa kuti ubulwele bwenu bucepeko.
11. Ukucita ubulalelale ubwingamucingilila: Ukubomfya ifya kuicingilila ilyo mulecita ubulalelale kuti kwacefyako ubusanso bwa malwele yafuma mu bulalelale, ayo nalimo yalenga kwaba kansa ya pa mabele.
12. Ukucefyako amasakamika: Amasakamika ya mutatakuya kuti yalenga umubili ukukanaicingilila ku malwele kabili kuti yalenga na bamayo balelwala kansa.
Mufwile ukutontonkanya pa fyo mwingacita pa kuti mwilasakamikwa sana.
13. Ulelaala sana: Ukulaala sana kulaafwa umuntu ukuba no bumi ubusuma kabili kuti kwacefyako ubulwele bwa kansa ya ku mabele.
14. Muletaluka ku kupeepa fwaka: Ukupeepa fwaka kulaleta amalwele ya kansa ayalekanalekana, ukubikako fye no wa pa mala.
Nga mulapeepa, mwilakumbwa icushi ca fwaka.
15. Mufwile ukuleka ukubomfya imiti iilenga umubili ukukanabomba bwino: Iyi miti yaba mu fya kupangapanga fimo e lyo na mu fintu fimbi ifyo babomfya pa kusakamana umubili, kuti yalenga umubili ukukanabomba bwino kabili kuti yalenga umuntu ukukwata kansa ya ku mabele.
16. Tontonkanyeni pa kupimwa kwa nsandesande sha mumala: Nga ca kuti mu lupwa lwenu mwaliba sana abantu abakwata kansa ya ku mabele, lanshanyeni na badokota pa kupimwa kwa nsandesande sha mumala pa kuti bamone nga mwalikwata insandesande sha mumala ishilenga ukuti mwingafwa.
17. Ishibeni ifyebo: Ishibeni ifyebo ifipya pa fya kufwailisha no kufunda pa fya kuicingilila ku bulwele bwa kansa ya ku mabele.
18. Ukuilunda ku bantu abafwilisha: Ukuilunda ku bantu bambi abakwata kansa ya ku mabele nelyo abakwata ubulwele bwa musango yu kuti kwalenga umuntu ukulasansamushiwa no kwishiba fimo ifingamwafwa.
19. Ulecitapo fimo: Nga ca kuti ulalwala kansa ya ku mabele, lanshanyeni na dokota pa kuti amupande.
20. Tontonkanya pa kuonsha: Ukuonsha kuti kwacefyako ubusanso bwa kansa ya ku mabele, e co tontonkanyeni pa kuonsha nga kuti mwacita ifyo.
21. Muleibebeta: Muleibebeta lyonse pa kuti mwishibe nga ca kuti muli ifilundwa fimo ifyabipa, kabili muleebako badokota nga muli ifilundwa fimo ifyabipa.
222. Mwilacita ifintu ifingalenga umuntu alwala kansa: Ukubomfya imiti imo, pamo nga iyaba mu fya kuwamya nelyo imiti ya kwipaya utushiishi, kuti kwalenga umuntu alwala kansa ya ku mabele.
Nga kuti mwacita ifi, mufwile ukubomfya imiti imbi iyapangwa fye ne fyabumbwa.
233. Mwilatamba sana ulubuuto lwa ku fimashini ubushiku: Ukulatamba sana ulubuuto lwa fimashini ubushiku kuti kwalenga mwaleka ukulabomba bwino kabili kuti kwalenga mwaleka ukulwala kansa ya ku mabele.
Mulelaala pa kati, mulebika intambo nelyo icintu icingalenga mwiba ulubuuto.
24. Mufwile ukulalya ifya kulya ifingalenga umubili ukukwata sana vitamini D: Vitamini D kuti yalenga umubili ukukwata sana kansa.
Mufwile ukulalya ifya kulya ifingalenga umubili ukukanaba sana ku kasuba.
25. Mwilabomfya sana insandesande sha estrogen: Insandesande sha estrogen ishingi kuti shalenga umuntu ukukwata kansa ya ku mabele.
Nga mulefwaya ukubomfya umuti wa ma hormone, lanshanyeni na badokota.
26. Ukucefyako ifishibilo fya kuleka ukwimita mu cifyalilwa:
Anthis NJ, Kavanaugh-Lynch MHE: The Global Challenge to Prevent Breast Cancer: Surfacing New Ideas to Accelerate Prevention Research. Int J Environ Res Public Health. 2020, 17 (4): .
Giles K, Flynn PJ, Dalton R, Zera R: National Surgical Adjuvant Breast and Bowel Project's Breast Cancer Prevention Trial. Minn Med. 1993, 76 (12): 25-7.
Klemp JR: Breast cancer prevention across the cancer care continuum. Semin Oncol Nurs. 2015, 31 (2): 89-99.
Li Y, Brown PH: Prevention of ER-negative breast cancer. Recent Results Cancer Res. 2009, 181 (): 121-34.
Sénéchal C, Reyal F, Callet N, This P, Noguès C, Stoppa-Lyonnet D, Fourme E: [Hormonotherapy for breast cancer prevention: What about women with genetic predisposition to breast cancer?]. Bull Cancer. 2016, 103 (3): 273-81.
Reuben SC, Gopalan A, Petit DM, Bishayee A: Modulation of angiogenesis by dietary phytoconstituents in the prevention and intervention of breast cancer. Mol Nutr Food Res. 2012, 56 (1): 14-29.
Jordan VC: Targeted Antiestrogens to Prevent Breast Cancer. Trends Endocrinol Metab. 1999, 10 (8): 312-317.
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How to prevent breast cancer?
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.
This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services.
The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
Please note the neural net that generates answers to the questions, is specially inaccurate when it comes to numeric content. For example, the number of people diagnosed with a specific disease.
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