1. Njaga bobot sing sehat: Overweight utawa obesitas nambah risiko kanker payudara.
Jaga bobot sing sehat liwat panganan sing seimbang lan olahraga kanthi rutin.
2. Olah raga kanthi rutin: Aktivitas fisik paling ora 30 menit saben dina bisa mbantu nyuda risiko kanker payudara.
3. Mangan panganan sing sehat: Ngonsumsi panganan sing akeh woh-wohan, sayuran, lan biji-bijian, lan mbatesi daging olahan lan abang, uga omben-omben lan panganan gula.
4. Wates konsumsi alkohol: Ngombé alkohol nambah risiko kanker payudara.
Watesan asupan alkohol nganti ora luwih saka siji ombenan saben dina kanggo wanita.
5. Breastfeeding: Breastfeeding bisa rada ngurangi risiko kanker payudara.
Yen sampeyan butuh, gunakake dosis paling sithik kanggo wektu sing paling cendhak.
7. Njupuk screenings ajeg: mammograms ajeg lan ujian payudara bisa bantuan kanggo ndeteksi kanker payudara awal, nalika iku paling treatable.
8. Ngerti riwayat kulawarga: Yen sampeyan duwe riwayat kulawarga kanker payudara, gunakake karo dhokter babagan pilihan skrining utawa pencegahan tambahan.
9. Ngindhari paparan radiasi lan polusi lingkungan: Paparan radiasi lan bahan kimia tartamtu bisa nambah risiko kanker payudara.
10. Coba obat-obatan: Yen sampeyan duwe risiko dhuwur kanggo kanker payudara, dhokter bisa uga nyaranake obat-obatan kaya tamoxifen utawa raloxifene kanggo mbantu nyuda risiko kasebut.
11. Praktek jinis sing aman: Nggunakake pangayoman sajrone kegiatan seksual bisa nyuda risiko infeksi sing ditularake kanthi seksual, sing bisa ana gandhengane karo kanker payudara.
12. Ngontrol stres: Stres kronis bisa ngrusak sistem kekebalan awak lan nambah risiko kanker payudara.
Praktek teknik nyuda stres kaya meditasi, yoga, utawa ambegan jero.
13. turu sing cukup: turu sing cukup iku penting kanggo kesehatan sakabèhé lan bisa mbantu nyuda risiko kanker payudara.
14. Aja ngrokok: Ngrokok ana gandhengane karo pirang-pirang jinis kanker, kalebu kanker payudara.
Yen sampeyan ngrokok, mandheg, lan ngindhari asap pasif.
15. Watesan paparan bahan kimia sing ngganggu endokrin: Bahan kimia iki, sing ditemokake ing sawetara plastik lan produk perawatan pribadi, bisa niru hormon lan nambah risiko kanker payudara.
Pilih produk sing diwenehi label "bebas BPA" lan aja panasake panganan ing wadhah plastik.
16. Pikirake tes genetik: Yen sampeyan duwe riwayat kulawarga sing kuat kanker payudara, omong-omongan karo dokter babagan tes genetik kanggo ndeleng apa sampeyan nggawa mutasi gen sing nambah risiko.
17. Tetep informasi: Tetep up-to-date babagan riset lan rekomendasi paling anyar kanggo pencegahan lan skrining kanker payudara.
18. Gabung karo klompok dhukungan: Nyambung karo wong liya sing wis ngadhepi kanker payudara utawa duwe risiko dhuwur bisa nyedhiyakake dhukungan emosional lan informasi sing migunani.
19. Dadi proaktif: Yen sampeyan duwe risiko dhuwur kanggo kanker payudara, guneman karo dhokter babagan mastektomi profilaksis, operasi kanggo mbusak siji utawa loro payudara kanggo nyuda risiko kasebut.
20. Pikirake nyusoni: Nyusoni bisa nyuda risiko kanker payudara, mula pikirake nyusoni yen sampeyan bisa.
21. Latihan mriksa dhiri: Mriksa payudara kanthi rutin kanggo owah-owahan utawa benjolan, lan laporake apa wae keprihatinan marang dhokter.
Ngindhari paparan kanggo karsinogen: Paparan kanggo bahan kimia tartamtu, kaya sing ditemokake ing sawetara produk reresik utawa pestisida, bisa nambah risiko kanker payudara.
Pilih alternatif alami utawa organik yen bisa.
233. Watesan paparan cahya buatan ing wayah wengi: Paparan cahya buatan ing wayah wengi bisa ngganggu irama sirkadian lan nambah risiko kanker payudara.
Gunakake tirai gelap utawa topeng turu kanggo mblokir cahya nalika turu.
24. Entuk vitamin D sing cukup: Vitamin D bisa mbantu nyuda risiko kanker payudara.
Entuk cahya srengenge sing cukup utawa njupuk suplemen yen dibutuhake.
25. Ngindhari paparan estrogen sing kakehan: Tingkat estrogen sing dhuwur bisa nambah risiko kanker payudara.
Ngomong karo dhokter babagan pilihan terapi hormon yen dibutuhake.
26. Ngatur gejala menopause kanthi alami: Hormon ther
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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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