1. Na-ebu ibu kwesịrị ekwesị: Ibu ibu ma ọ bụ ibu ibu na-eme ka ihe ize ndụ nke ịrịa ọrịa cancer ara dịkwuo elu.
Na-eri nri kwesịrị ekwesị ma na-emega ahụ́ mgbe niile ka ị ghara ibu oké ibu.
2. Na-emega ahụ́ mgbe nile: Ịna-emega ahụ́ ma ọ dịkarịa ala nkeji iri atọ kwa ụbọchị pụrụ inye aka belata ihe ize ndụ nke ịrịa ọrịa cancer ara.
3. Na-eri nri na-edozi ahụ: Na-eri nri jupụtara na mkpụrụ osisi, akwụkwọ nri, na ọka, ma na-ebelata iri anụ na-esi ísì ụtọ na nke na-acha ọbara ọbara, nakwa ịṅụ ihe ọṅụṅụ na nri ndị nwere shuga.
4. Belata ịṅụ mmanya na-aba n'anya: Ịṅụ mmanya na-aba n'anya na-eme ka ihe ize ndụ nke ịrịa ọrịa cancer ara dịkwuo elu.
Mee ka mmanya na-aba n'anya ghara ịṅụ ihe karịrị otu ugboro n'ụbọchị nye ụmụ nwanyị.
5. Ịzụ nwa n'afọ: Ịzụ nwa n'afọ pụrụ ibelata ihe ize ndụ nke ịrịa ọrịa cancer ara.
6. Zere ọgwụgwọ mgbochi hormone: Ọgwụ mgbochi hormone pụrụ ime ka ihe ize ndụ nke ọrịa cancer ara dịkwuo elu.
Ọ bụrụ na ọ dị gị mkpa, jiri ọgwụ kacha nta mee ihe ruo obere oge o kwere mee.
7. Na-enyocha onwe gị mgbe nile: Ime nnyocha mammogram na nke ara mgbe nile pụrụ inye aka ịchọpụta ọrịa cancer ara n'oge, mgbe a pụrụ ịgwọ ya n'ụzọ kasị mma.
8. Mara akụkọ ihe mere eme nke ezinụlọ gị: Ọ bụrụ na e nwere akụkọ ihe mere eme nke ọrịa cancer ara n'ezinụlọ gị, gwa dọkịta gị banyere nnyocha ndị ọzọ ma ọ bụ ụzọ ndị ọzọ e si egbochi ya.
9. Zere ikpughe onwe gị na ụzarị ọkụ na mmetọ gburugburu ebe obibi: Ikpughe onwe gị na ụzarị ọkụ na ụfọdụ kemịkalụ pụrụ ime ka ihe ize ndụ nke ọrịa cancer ara mụbaa.
10. Tụlee ọgwụ: Ọ bụrụ na ị nọ n'ihe ize ndụ dị elu nke ịrịa ọrịa cancer ara, dọkịta gị nwere ike inye gị ọgwụ ndị dị ka tamoxifen ma ọ bụ raloxifene iji nyere aka belata ihe ize ndụ ahụ.
11. Na-enwe mmekọahụ na-adịghị ize ndụ: Iji ihe nchebe eme ihe n'oge mmekọahụ pụrụ ibelata ihe ize ndụ nke ibute ọrịa ndị a na-ebute site ná mmekọahụ, bụ́ ndị pụrụ inwe njikọ na ọrịa cancer ara.
12. Na-edozi nchekasị: Nchekasị na-adịgide adịgide pụrụ ime ka usoro ahụ ji alụso ọrịa ọgụ daa mbà ma mee ka e nwekwuo ihe ize ndụ nke ịrịa ọrịa cancer ara.
Na-eme ihe ndị na-ebelata nchekasị dị ka ịtụgharị uche, yoga, ma ọ bụ iku ume nke ọma.
13. Na-ehi ụra nke ọma: Ihi ụra nke ọma dị mkpa maka ahụ ike n'ozuzu ya, ọ pụkwara inye aka belata ihe ize ndụ nke ịrịa ọrịa cancer ara.
14. Zere ise siga: A na-ejikọta ise siga na ọtụtụ ụdị ọrịa cancer, gụnyere ọrịa cancer ara.
Ọ bụrụ na ị na-ese siga, kwụsị ya, ma zere ise siga n'aka ndị ọzọ.
15. Belata ọgwụ ndị na-emebi usoro endocrine: Ọgwụ ndị a, bụ́ ndị a na-ahụ n'ụfọdụ plastik na ihe ndị e ji elekọta onwe onye, pụrụ iṅomi homonụ ma mee ka e nwekwuo ihe ize ndụ nke ịrịa ọrịa cancer ara.
Họrọ ngwaahịa ndị e dere "BPA-free" ma zere ikpo nri n'ime akpa plastik.
16. Tụlee ule mkpụrụ ndụ ihe nketa: Ọ bụrụ na e nwere ọrịa cancer ara n'ezinụlọ gị, gwa dọkịta gị banyere ule mkpụrụ ndụ ihe nketa iji chọpụta ma ì nwere mgbanwe mkpụrụ ndụ ihe nketa nke na-eme ka ihe ize ndụ gị na-abawanye.
17. Nọgide na-enweta ozi: Nọgide na-enweta ihe ọhụrụ banyere nnyocha na ndụmọdụ ndị kachasị ọhụrụ maka igbochi ọrịa kansa ara na nyocha.
18. Soro n'òtù ndị na-akwado gị: Iso ndị ọzọ na-arịa ọrịa cancer ara ma ọ bụ ndị nọ n'ihe ize ndụ dị elu na-akpakọrịta pụrụ inye nkwado n'ụzọ mmetụta uche na ihe ọmụma bara uru.
19. Na-eme ihe n'onwe gị: Ọ bụrụ na ị nọ n'ihe ize ndụ dị elu nke ịrịa ọrịa cancer ara, gwa dọkịta gị banyere ịpụpụ ara, bụ́ ịwa ahụ e ji ewepụ otu ma ọ bụ ma ọlị ara iji belata ihe ize ndụ ahụ.
20. Tụlee inye nwa ara: Ịnye nwa ara pụrụ ibelata ihe ize ndụ nke ịrịa ọrịa cancer ara, n'ihi ya, tụlee inye nwa ara ma ọ bụrụ na i nwere ike ime otú ahụ.
21. Na-enyocha obi gị: Na-enyocha obi gị mgbe nile iji chọpụta ma è nwere mgbanwe ma ọ bụ ihe ndị na-akpata nchegbu, na-agwakwa dọkịta gị ihe ọ bụla na-enye gị nsogbu n'obi.
222. Zere ikpughe onwe gị n'ihe ndị na-akpata ọrịa cancer: Ikpughe onwe gị n'ihe ndị na-akpata ọrịa cancer, dị ka ndị a na-ahụ n'ụfọdụ ihe ndị e ji ehicha ihe ma ọ bụ ọgwụ ndị na-egbu ahụhụ, pụrụ ime ka ihe ize ndụ nke ọrịa cancer ara dịkwuo elu.
Họrọ ihe ndị ọzọ sitere n'okike ma ọ bụ ndị sitere n'okike mgbe o kwere mee.
233. Belata ìhè mmadụ na-enwu n'abalị: Ìhè mmadụ na-enwu n'abalị pụrụ imebi usoro ndụ mmadụ ma mee ka e nwekwuo ihe ize ndụ nke ịrịa ọrịa cancer ara.
Jiri ákwà mgbochi ma ọ bụ ihe mkpuchi ihi ụra iji gbochie ìhè mgbe ị na-ehi ụra.
24. Nweta vitamin D zuru ezu: Vitamin D pụrụ inye aka belata ihe ize ndụ nke ịrịa ọrịa cancer ara.
Na-enweta ìhè anyanwụ zuru ezu ma ọ bụ na-aṅụ ihe mgbakwunye ma ọ bụrụ na ọ dị mkpa.
Zere ikpughe onwe gị n'ụzọ gabigara ókè na estrogen: Ọnọdụ estrogen dị elu pụrụ ime ka ihe ize ndụ nke ọrịa cancer ara dịkwuo elu.
Gwa dọkịta gị banyere nhọrọ ọgwụgwọ hormone ma ọ bụrụ na ọ dị mkpa.
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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.
Nkwupụta: ọgwụgwọ
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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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