1. Kupwa ni mujimba upema: Kupwa ni mujimba upema chakuneha kansa ya mavele.
Pwako ni yikola ya musunya ha kulia ni kuhengula mujimba.
2. Kuzachisa kanawa mashimbu: Kulinga yinyingi ha 30 a minite ha tangwa muchihasa kukwasa kukehesako yikola ya cancer ya mavele.
3. Lilia kulia chipema: Lilia kulia chize chili ni mihuko, yikusuka ni yifwo yinji, nawa kanda kulia chinji yifwo yize yakupwa ni manyinga, ni kunwa chinji yikola.
4. Kuchinyisa kunwa walwa: Kunwa walwa chakuneha yikola ya kansa ya mavele.
Akwo kakutayiza kunwa wika umwe kunwa ha tangwa.
5. Kuyamwisa: Kuyamwisa mahasa kukumba yikola ya cancer ya mavele.
6. Kanda ukwika yitumbo ya hormone: yitumbo yacho muyihasa kukolesa kansa ya mavele.
Nyi uli ni uhashi, kaha uhaka yikola yacho ha mashimbu akehe.
7. Kulilinga mashimbu eswe: Mashimbu eswe kufumba mamografia ni kulilongesa mavele chakukwasa hanga unyingike kansa shimbu kanda yichipwe yipema.
8. Kunyingika yikola yize akupwa nayo mu usoko we: Nyi uli ni yikola yacho mu usoko we, hanjika ni ndotolo che hakutwala ku yikuma yize muhasa kulinga hanga akuhwise.
9. Liuka yitanga ya radiation ni ya yuma yize yakupihisa hashi: Yuma yize yakupihisa hashi ni yikwo yize yakupwa mu ma chisa muyihasa kukokesa yikola ya cancer ya mavele.
10. Shindakenyo ha yitumbo: Nyi uli ni ponde ya kupwa ni kansa ya mavele, ndotolo mahasa kukulweza hanga unwe yitumbo yize muyihasa kukukwasa kukumba ponde yacho.
11. Kuzanga kuzachisa utapu wa kuhona kulichinga ku ufumba: Kuzachisa utapu wa kulichinga ha mashimbu a kulisavala chinahase kutohwesa yikola yize yakwiza ku kulisavala, yize muyihasa kulingisa kansa ya mujimo.
12. Kuhwima kapinda: Kapinda munji mahasa kupinjisa mujimba ni kutohwesa yikola ya cancer.
Kuzachisa yikuma yize yakukwasa kwehuka yikola ya ku mbunge ngwe kupukuna, yoga, hanji kuhwima kanawa.
13. Kuzomba kanawa: Kuzomba kanawa chili chilemu ha mujimba wetu, nawa muchihasa kutukwasa kwehuka kansa ya mavele.
14. Liweka kunwa makanya: Kuchina makanya chakuneha yikola yinji ya kansa, ngwe kansa ya mavele.
15. Kanda kuzachisa chinji yikuma yize yakupinjisa mujimo: Yikuma yacho, yili mu ma plastics ni yikuma yize yakukwasa mujimo, yakupwa ngwe ma hormone ni kutohwesa yikola ya cancer ya mujimo.
Sakula yikumba yize yili ni chijimbikilo chakwamba ngwo "BPA yitwatambile", nawa ehuka kuchisa kulia mu malata.
16.Hilwisa hanji ha kuchiza mutapu wa yikola yacho: Nyi kuli asoko je waze hanachipinda cha cancer ya mavele, hanjika ni ndotolo che hakutwala ku kuchiza mutapu wacho hanga unyingike nyi uli ni mutapu uze wakuneha yikola yacho.
17. Kunyingika kanawa: Kunyingika kanawa yuma yize akulilongesa ni yize akuhanjika hakutwala ku kuchiza ni kuchiza kansa ya mavele.
18. Kulikata ni amwe: Kulikata ni atu waze anapwa ni yikola ya cancer ya mavele hanji waze ali mu ponde, muchihasa kukwasa mutu ni kumulweza yuma yize muyihasa kumukwasa.
19. Lijikijise: Nyi uli ni ponde ya kupwa ni kansa ya mavele, hanjika ni ndotolo hakutwala ku kuchiza umwe hanji mavele eswe hanga ushiuke.
20. Nyonga kwachiza mwana: Kuchiza mwana kuchihasa kutohwesa yikola ya cancer ya mavele, kashika nyi muchihasa, achinyonga kwachiza mwana.
21. Lichikize yena mwene: Shimbu eswe, kanda unyonga nyi kuli yuma yize muyihasa kwalumuka ku mbolo je, nawa nyi uli ni yipikalo yako yakola kuli ndotolo.
222. Liuka yuma yize yakuneha yikola ya kansa: Yikuma yize yakuneha yikola ya kansa, ngwe yikuma yize yakusachisa ha kukomba hanji kuyichiza tushitu, muyihasa kukokesa yikola ya kansa ya mavele.
Sakula yuma yize yili ni mwono.
233. Kanda kukwata kapinda ha ufuku: Nyi wakupwa ha kapinda ha ufuku, muchihasa kupinjisa mwono we ni kutohwesa yikola ya cancer ya mavele.
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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['Site yino kayitela hanga atu anyingike hakutwala ku yikola ni yikuma yikwo, kuyishi ni yiyulo ya mandotolo.']
['Tala ha makina yize yakukwasa hanga uwane kumbululo lia yihula, hi yikalu ko muze anavuluka unji wa atu waze ali ni yikola.']
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['Nyi unafuliela ni mbunge yeswe ngwo yikuma yeswe yize akuzachisa ha site yino yinapinjisa shimbi ja akwa-kusoneka, yena (mba yoze wakuzachisa) muhasa kututumina mukanda hanga ututuhwise yikuma yacho hanji kuhona kuyimona.']
['Sango jacho katamba kujituma ha mukanda ha email (tala ha chihanda cha "Contact" ha email).']
['Shimbi ya DMCA yinambe ngwo, sango je ha yize akuhanjika ngwo yapinjisa shimbi ja akwa-kusoneka yili ni sango jacho: (1) kulumbununa mulimo uze uli ni shimbi ja akwa-kusoneka uze anazangamisa; (2) kulumbununa yikuma yize anazangamisa ni sango jize jinahase kutukwasa hanga tuwane yikuma yacho; (3) kulweza yoze mutuhasa kumuheta, ngwe adresi, numero ya telefone ni email; (4) maliji waze yena musolola ngwo, yuma yize anazangamisa kuyishi ni utayizo wa mwene wa shimbi ja akwa-kusoneka, hanji yoze akuzachisa, hanji ni shimbi jize anazangamisa; ']
['(5) Sango jize yena musoneka, ni shimbi jize makahana, ngwo sango jize jili ha mukanda jili ja umwenemwene nawa uli ni ulite wakukwasa hanga akwa-kusoneka afunge shimbi jize anakwambulula ngwo jinalitepulula;']
['nawa (6) chijimbikilo cha mwata wa shindakenyo ya ulite wa yuma hanji cha muthu yoze uli ni ulite wa kulinga yuma ha jina lia mwata wa shindakenyo ya yuma.']
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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