1. Coinnigh meáchan sláintiúil: Méadaíonn ró-mheáchan nó ró-mheáchan an baol a bhaineann le ailse chíche.
Coinnigh meáchan sláintiúil trí aiste bia cothromaithe agus aclaíocht rialta.
2. Feidhmiú go rialta: Is féidir le gníomhaíocht choirp a dhéanamh ar feadh 30 nóiméad ar a laghad in aghaidh an lae cabhrú le riosca ailse chíche a laghdú.
3. ithe aiste bia sláintiúil: ithe aiste bia saibhir i dtorthaí, glasraí, agus gráin iomlána, agus teorainn a chur le feoil phróiseáilte agus dearg, chomh maith le deochanna agus bianna siúcra.
4. Laghdaigh tomhaltas alcóil: Méadaíonn ól alcóil an baol a bhaineann le ailse chíche.
Ceanglaigh tomhaltas alcóil ar níos mó ná deoch amháin in aghaidh an lae do mhná.
5. Breastfeeding: D'fhéadfadh breastfeeding an baol ailse chíche a laghdú beagán.
6. Teiripe athsholáthair hormóin a sheachaint: Is féidir le teiripe athsholáthar hormóin an baol ailse chíche a mhéadú.
Má theastaíonn sé uait, bain úsáid as an dáileog is ísle ar feadh an ama is giorra is féidir.
7. Faigh scagadh rialta: Is féidir le mammograms rialta agus scrúduithe cíche cabhrú le ailse cíche a bhrath go luath, nuair is féidir é a chóireáil is fearr.
8. A fhios do stair teaghlaigh: Má tá stair teaghlaigh agat de ailse chíche, labhair le do dhochtúir faoi roghanna scagála nó cosanta breise.
9. Seachain nochtadh do radaíocht agus do thruailliú comhshaoil: Is féidir le nochtadh do radaíocht agus do cheimiceáin áirithe an baol ailse chíche a mhéadú.
10. Smaoinigh ar chógais: Má tá riosca ard agat do ailse chíche, d'fhéadfadh do dhochtúir cógais cosúil le tamoxifen nó raloxifene a mholadh chun cabhrú leis an mbaol a laghdú.
11. Gnéas sábháilte a chleachtadh: Is féidir le cosaint a úsáid le linn gníomhaíochta gnéis an baol a bhaineann le ionfhabhtuithe a tharchur go gnéasach a laghdú, a d'fhéadfadh a bheith bainteach le ailse chíche.
12. Strus a bhainistiú: Is féidir le strus ainsealach an córas imdhíonachta a lagú agus an baol ailse chíche a mhéadú.
Cleachtadh teicnící a laghdaíonn strus cosúil le machnamh, yoga, nó anáil dhomhain.
13. Codladh go leor: Tá codladh leordhóthanach tábhachtach do shláinte i gcoitinne agus d'fhéadfadh sé cabhrú le riosca ailse chíche a laghdú.
14. Seachain caitheamh tobac: Tá baint ag caitheamh tobac le go leor cineálacha ailse, lena n-áirítear ailse chíche.
Má bhíonn tú ag caitheamh tobac, fág, agus sheachaint caitheamh tobac sealadach.
15. teorainn a chur le nochtadh do cheimiceáin a chuireann isteach ar an endocrine: Is féidir leis na ceimiceáin seo, a fhaightear i roinnt plaisteacha agus i dtáirgí cúraim phearsanta, hormóin a shamhlú agus an baol ailse chíche a mhéadú.
Roghnaigh táirgí a bhfuil lipéad "BPA-saor" orthu agus seachain bia a théamh i gcoimeádáin phlaisteacha.
16. Smaoinigh ar thástáil ghéiniteach: Má tá stair láidir ailse chíche agat, labhair le do dhochtúir faoi thástáil ghéiniteach chun a fháil amach an bhfuil mutation géin agat a mhéadaíonn do riosca.
17. Fan ar an eolas: Fan ar an eolas faoi na taighde agus na moltaí is déanaí maidir le cosc agus scagadh ailse chíche.
18. Bí páirteach i ngrúpa tacaíochta: Is féidir tacaíocht mhothúchánach agus faisnéis chabhrach a sholáthar trí nasc a dhéanamh le daoine eile a d'fhulaing ailse chíche nó atá i mbaol ard.
19. Bí réamhghníomhach: Má tá tú i mbaol mór de ailse chíche, labhair le do dhochtúir faoi mastectomy cosanta, máinliacht chun ceann amháin nó an dá chíche a bhaint chun an baol a laghdú.
20. Smaoinigh ar beathú cíche: D'fhéadfadh beathú cíche an baol ailse cíche a laghdú beagán, mar sin smaoinigh ar beathú cíche má tá tú in ann.
21. Déan féin-scrúdú: Seiceáil do chuid cíche go rialta le haghaidh aon athruithe nó nótaí, agus cuir aon imní in iúl do do dhochtúir.
222. Seachain nochtadh do cheimiceáin carcinogenacha: Is féidir le nochtadh do cheimiceáin áirithe, cosúil leis na ceimiceáin a fhaightear i roinnt táirgí glantacháin nó feithidí, an baol a bhaineann le ailse chíche a mhéadú.
Roghnaigh malartuithe nádúrtha nó orgánacha nuair is féidir.
233. teorainn a chur le nochtadh do sholas saorga san oíche: Is féidir le nochtadh do sholas saorga san oíche do rithim circadian a bhriseadh agus an baol ailse chíche a mhéadú.
Bain úsáid as curtainí dorcha nó masc codlata chun solas a chosc agus tú ag codladh.
24. Faigh go leor vitimín D: D'fhéadfadh vitimín D cabhrú le riosca ailse chíche a laghdú.
Faigh go leor solas gréine nó glac forlíonadh más gá.
25. Coinnigh cosc ar nochtadh iomarcach do estrogen: Is féidir le leibhéil arda estrogen an baol ailse chíche a mhéadú.
Labhair le do dhochtúir faoi roghanna teiripe hormóin más gá.
26. Na hairíonna menopause a bhainistiú go nádúrtha: Hormone ther
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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.
Diúltú freagrachta: leighis
Cuirtear an suíomh gréasáin seo ar fáil chun críocha oideachais agus faisnéise amháin agus ní sholáthraíonn sé comhairle leighis nó seirbhísí gairmiúla.
Níor cheart an t-eolas a chuirtear ar fáil a úsáid chun fadhb sláinte nó galar a dhiagnóisiú nó a chóireáil, agus ba cheart dóibh siúd atá ag lorg comhairle leighis phearsanta dul i gcomhairle le dochtúir ceadúnaithe.
Tabhair faoi deara le do thoil go bhfuil an líonra néarónach a ghineann freagraí ar na ceisteanna, míchruinn go háirithe nuair a bhaineann sé le hábhar uimhriúil. Mar shampla, líon na ndaoine a ndearnadh diagnóis orthu le galar ar leith.
Déan comhairle do dhochtúir nó do sholáthraí sláinte cáilithe eile i gcónaí maidir le riocht leighis. Ná déan neamhaird ar chomhairle leighis ghairmiúil ná déileáil leis mar gheall ar rud éigin a léigh tú ar an suíomh Gréasáin seo. Má cheapann tú go bhféadfadh éigeandáil leighis a bheith agat, glaoigh ar 911 nó téigh go dtí an seomra éigeandála is gaire láithreach. Ní chruthaíonn an suíomh Gréasáin seo ná a úsáid aon chaidreamh dochtúir-othar. Ní dhéanann BioMedLib ná a chuid fostaithe, ná aon ranníocóir leis an suíomh Gréasáin seo aon ionadaíochtaí, sainráite nó intuigthe, maidir leis an bhfaisnéis a sholáthraítear anseo ná a úsáid.
Diúltú freagrachta: cóipchirt
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Má chreideann tú go dea-chreidimh go sáraíonn aon ábhar nó ábhar a chuirtear ar fáil i ndáil lenár suíomh Gréasáin nó lenár seirbhísí do chóipcheart, féadfaidh tú (nó do ghníomhaire) fógra a sheoladh chugainn ag iarraidh an t-ábhar nó an t-ábhar a bhaint, nó rochtain air a bhac.
Ní mór fógraí a sheoladh i scríbhinn trí ríomhphost (féach an rannán "Contact" le haghaidh seoladh ríomhphoist).
Éilíonn an DMCA go gcuimsíonn do fhógra faoi shárú cóipchirt líomhain an fhaisnéis seo a leanas: (1) cur síos ar an saothar cóipchirt atá ina ábhar don shárú líomhain; (2) cur síos ar an ábhar líomhain atá ag sárú líomhain agus faisnéis leordhóthanach chun ligean dúinn an t-ábhar a aimsiú; (3) faisnéis teagmhála duit, lena n-áirítear do sheoladh, uimhir theileafóin agus seoladh ríomhphoist; (4) ráiteas uait go bhfuil creideamh maith agat nach bhfuil an t-ábhar ar an mbealach a bhfuil gearán á dhéanamh air údaraithe ag úinéir cóipchirt, nó a ghníomhaire, nó ag oibriú aon dlí;
(5) ráiteas uait, arna shíniú faoi phionós perjury, go bhfuil an t-eolas sa fhógra cruinn agus go bhfuil an t-údarás agat na cóipchearta a éilítear a shárú a fhorfheidhmiú;
agus (6) síntiús fisiciúil nó leictreonach úinéir an chóipchirt nó duine údaraithe chun gníomhú thar ceann úinéir an chóipchirt.
D'fhéadfadh moill a bheith ar phróiseáil do ghearán mura gcuirfidh tú an t-eolas thuas go léir san áireamh.
Cumarsáid
Seol ríomhphost dúinn le haon cheist / moladh le do thoil.
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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