1. Mantignî un pês san: il jessi in sovrappês o obês al aumente il risi di vê il cancar al sen.
Mantignî un pês san cun une diete ecuilibrade e un esercizi regolâr.
2. Fâ esercizi cun regolaritât: fâ ativitât fisiche par almancul 30 minûts al dì al pues judâ a ridusi il risi di vê il cancar al sen.
3 Mangiâ robis sane: mangjâ une diete ricje di pomis, verdure e grans, e limitâ lis cjars rosis e chês lavoradis e ancje lis bevieris e i aliments zucarâts.
4. Limite il consum di alcol: bevi alcul al aumente il risi di vê il cancar al sen.
Par lis feminis, limitâ il consum di alcol a une bevande al dì.
5. Alimentâ il frut: L'alimentazion dal frut e pues fâ calâ in mût lizer il risi di vê il cancar al sen.
6. Evite lis terapiis sostitutivis ormonâls: lis terapiis sostitutivis ormonâls a puedin aumentâ il risi di vê il cancar al sen.
Se tu âs bisugne, dopre la dose plui basse par il timp plui curt pussibil.
7. Fâ provis di control: Lis mammografiis e i esams di tete regolârs a puedin judâ a rilevâ il cancar ae tete adore, cuant che al è plui curabil.
8.Cognossi la tô storie di famee: Se tu âs une storie di famee di cancar al sen, cjacarâ cul to miedi su altris provis di control o su lis opzions di prevenzion.
9. Evite l'espozion a lis radiazions e a l'incuinament dal ambient: L'espozion a lis radiazions e a ciertis sostancis chimichis a puedin aumentâ il risi di vê il cancar al sen.
10. Cîr medisinis: Se tu sês a risi di vê un tumôr al sen, il to miedi al pues dâti medisinis come tamoxifen o raloxifene par judâti a ridusi il risi.
11. Fâ pratiche sessuâl sigure: doprâ protezions intant de ativitât sessuâl al pues ridusi il risi di infezions trasmetudis par vie sessuâl, che a puedin jessi leadis al cancar dal sen.
12. Controlâ il stress: il stress cronic al pues indebilî il sisteme imunitari e aumentâ il risi di vê il cancar al sen.
Pratiche tecniche par ridusi il stress come la meditazion, il yoga, o la respirazion profonde.
13 - Durmî avonde: durmî avonde al è impuartant pe salût in gjenerâl e al pues judâ a ridusi il risi di vê il cancar al sen.
14. Evita il fumâ: il fumâ al è leât a une vore di tips di cancar, includût il cancar al pet.
Se tu fumis, ferme e sta lontan dal fum di chei altris.
15. Limite l'espozion aes sostancis chimichis che a alterin il sisteme endocrini: Chestis sostancis chimichis, cjatadis in cualchi plastiche e prodots di cure personâl, a puedin imitâ i ormonis e aumentâ il risi di tumôr al sen.
Sielç prodots che a àn la etichete "BPA-free" (cence BPA) e evite di scjaldâ il mangjâ in recipients di plastiche.
16. Cîr di fâ un esam gjenetic: Se tu âs un grant numar di câs di tumôr dal sen in famee, cjacarâ cul to miedi di esams gjenetics par viodi se tu puartis une mutazion dal gjen che e aumente il risi.
17. Tignîsi informâts: tignîsi inzornâts su lis ultimis ricercjis e su lis racomandazions par prevignî e diagnosticâ il tumôr dal sen.
18 Jentre in un grup di supuart: leâti cun altris che a àn vût un cancar al sen o che a son in pericul al pues furnî supuart e informazions utilis.
19. jessi proatîf: Se tu sês a risi di vê un tumôr al sen, cjacarâ cul to miedi di une mastectomie profilattiche, une operazion par gjavâ un o ducj i doi i pets par ridusi il risi.
20. Cîr di dâ di tete: dâ di tete al pues fâ calâ un tic il risi di vê il cancar al sen, duncje pense a dâ di tete se tu puedis.
21 - Pratiche di autoesam: controle i tiei pets cun regolaritât par viodi se a son cambiaments o grops e segnale ogni preocupazion al to miedi.
222. Evite l'espozion a sostancis cancerogjenis: L'espozion a ciertis sostancis chimichis, come chês cjatadis in cierts prodots di netezazion o pesticidis, e pues aumentâ il risi di tumôr al sen.
Sielç alternativis naturâls o organichis cuant pussibil.
Limite l'espozion ae lûs artificiâl vie pe gnot: L'espozion ae lûs artificiâl vie pe gnot e pues disturbâ il to ritmi circadian e aumentâ il risi di vê il cancar al sen.
Dopre curtains oscurants o une mascare par no fâ lûs intant che tu durmis.
24. Otignî avonde vitamine D: La vitamine D e pues judâ a ridusi il risi di vê il cancar al sen.
Espuartâsi al soreli o cjapâ un suplement se al covente.
25. Evite une espozion ecesive al estrogjen: nivei alts di estrogjen a puedin aumentâ il risi di tumôr al sen.
Fevelâ cul vuestri miedi su lis alternativis di terapie ormonâl se al covente.
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.
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