1. Ṭṭef deg taẓayt yelhan: Ma tẓeyyeḍ neɣ tẓeyyeḍ aṭas, d ayen ara d-yessimɣuren amihi n ukansir n tebbuct.
Ḥrez taẓayt yelhan s wučči yelhan d uḥerrek n tfekka.
2. Sseqdec addal s waṭas: Ma txeddmeḍ addal ma drus 30 n ddqayeq i wass, d ayen ara k-iεiwnen ad tessenqesḍ amihi n ukansir n tebbuct.
3. Ečč ayen ara k-yeṣfun: Ečč ayen yeččuren d igumma, d lxeḍra, d yirden, ur tettetteḍ ara aṭas n weksum azeggaɣ d weksum imsewwaṛen, ur tettetteḍ ara daɣen ayen i d-yettaken sskeṛ.
4. Ḥader tissit n larkul: tissit n larkul terna amihi n ukansir n tebbuct.
Ssenqes tissit n larkul i tlawin ɣer yiwet n tkasit kan i wass.
5. Ssu-d: Assu-d yezmer ad yessenqes acemma amihi n ukansir n tebbuct.
6. Ḥader asafar n ubeddel n wurɣu: Asafar n ubeddel n wurɣu yezmer ad yesnerni amihi n ukansir n tebbuct.
Ma teḥwaǧeḍ- t, sseqdec tazmilt tamecṭuḥt akk i wakud wezzilen ma yella wamek.
7. Xdem-d akayad n tezmert yal ass: Timuɣliwin n tεebbuḍt d ukayad n tεebbuḍt yal ass zemrent ad εiwnent ad d-afent akunsir n tεebbuḍt zik, mi ara yili yezmer ad yettwaḥlu.
8. Issin amezruy n twacult-ik: Ma yella tesεiḍ amezruy n uḥric n kansir n tebbuct deg twacult-ik, mmeslay d ṭṭbib-ik ɣef kra n tarrayin nniḍen n ukayad neɣ n uḥezzeb.
9. Xḍu i usemdu d usluɣu n twennaḍt: Asemdu d kra n yimɣan zemren ad snernin amihi n ukansir n tebbuct.
10. Xemmem ɣef isufar: Ma yella tettafkeḍ amihi meqqren n ukansir n tebbuct, yezmer ṭṭbib-ik ad ak-d-yefk isufar am tamoxifen neɣ raloxifene akken ad k-iεiwen ad tessenqes amihi.
11. Ssexdem taywalt taɣellist: Aseqdec n uḥuddu mi ara tiliḍ tettedduḍ deg ubrid n temseksut yezmer ad yenqes umihi n waṭṭanen yettwazen s usnuffes, i izemren ad ilin d ssebba n ukansir n tebbuct.
12. Ssenqed asnezgem: Asnezgem arurad yezmer ad yesseɣli anagraw anaffal u ad yesnerni amihi n ukansir n tebbuct.
Ssexdem tiknulujiyin i yessenqesnen asnuzgem am usmeddi, yoga neɣ nnefs lqayen.
13. Ṭṭes ddeqs: Ṭṭes ddeqs d ayen yesεan azal i tezmert n umdan s lekmal-is yerna yezmer ad d-iεiwen ad yenqes umihi n ukansir n tebbuct.
14. Xḍu i ukeyyef: Akeyyef yeqqen ɣer waṭas n leṣnaf n ukansir, gar-asen ukansir n tebbuct.
Ma yella tettkeyyifeḍ, ḥbes, ur ttkeyyif ara ula d kečč.
15. Ssenqes tuqqna ɣer yimɣan yessexraben idis anekcum: Imɣan-a, yettwafen deg kra n plastik d yisenfaren n uḥader n yiman, zemren ad d-smekten idisan yerna ad snernin amihi n ukansir n tebbuct.
Fren isufar i d-yettwalin "ur yesɛi ara BPA" yerna xḍu i usseḥmu n wučči deg iqbac n plastik.
16. Xemmem ɣef ukayad ajini: Ma yella tesεiḍ amezruy n twacult i yuḍnen akunsir n tebbuct, hedret i ṭṭbib-nwen ɣef ukayad ajini akken ad iẓer ma tesεam abeddel deg ujin i d-yessimɣuren amihi-nwen.
17. Qqim d win yesεan isallen: Qqim d win yesεan isallen imaynuten ɣef unadi d yiwellihen ineggura i uḥezzeb d uferrej n ukansir n tebbuct.
18. Ddu ɣer yiwet n terbaεt n tallelt: Ma temlaleḍ d wiyaḍ i yesεan akunsir n tebbuct neɣ wid i yuεren ad t-yesεun, tzemreḍ a sen-tefkeḍ tallelt n leḥzen d yisallen inefεen.
19. Ili-k d win yettḥadaren: Ma yella tzemreḍ ad tḍurrḍ akunsir n tebbuct, hedret i ṭṭbib-nwen ɣef tgezzayt n tebbuct, d yiwet n temhelt i d-yettwaxedmen akken ad kksen yiwen neɣ sin n yibbuqen akken ad yenqes umihi.
20. Xemmem ɣef ussuṭṭeḍ: Assuṭṭeḍ yezmer ad yessenqes acemma amihi n ukansir n tebbuct, ihi xemmem ɣef ussuṭṭeḍ ma tzemreḍ.
21. Ssenqed iman-ik: Ssenqed dima idmaren-ik ma yella kra i ibeddlen neɣ ma yella kra n uẓmiḍ, dɣa ssiweḍ-as i ṭṭbib-ik.
222. Ḥader ad d-tettmagreḍ imɣan imseksumen: Asekcem ɣer kra n yimɣan, am wid yettwafen deg kra n yisenfaren n usizdeg neɣ imseksumen imɣan, yezmer ad yesnerni amihi n ukansir n tebbuct.
Fren imgaraden igamanen neɣ uddisen ma yella wamek.
233. Ssenqes i tafat tamesguneft deg yiḍ: Asekcem ɣer tafat tamesguneft deg yiḍ yezmer ad yessexreb azemz n wass-ik u ad yesnerni amihi n ukansir n tebbuct.
Seqdec iriduyen n ṭṭlam neɣ takmamt n yiḍes akken ad tferneḍ tafat mi ara teṭṭseḍ.
24. Awi ddeqs n tvitamin D: Tvitamin D tezmer ad twenneε amihi n ukansir n tebbuct.
Sseqdec tafat n yiṭij neɣ awi-d kra n ussumer ma yella ilaq.
25. Ḥader ad tettaliḍ s waṭas ɣer uestrugin: Idisan εlayen n uestrugin zemren ad snernin amihi n ukansir n tebbuct.
Mmeslay akked ṭṭbib-ik ɣef tefranin n usafar n urman ma yella ilaq.
26. Ssenqed isekna n menopauze s wudem agaman: Hormone
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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['Isental yessefk ad ttwazen s tira s yimayl (ẓer asebter "Contact" i tansa n yimayl).']
['DMCA teḥwaǧ isalli-inek n tukksa n yizerfan yettwanekṛen ad d-yeglu s yisallen-a: (1) asegzi n umahil yettwaḥerzen s yizerfan yettwanekṛen i d-yettwanekren; (2) asegzi n uḍris yettwanekren d yisallen ara aɣ-yeǧǧen ad d-naf uḍris-nni; (3) isallen n usiwel inek, ladɣa tansa-inek, uṭṭun n tilifun d tansa imayl; (4) awal sɣur-k d akken tumneḍ s wayen yelhan belli aḍris-nni s wamek i d-tettcetkiḍ ur yettwasemres ara sɣur bab n yizerfan, neɣ amesten-is, neɣ s useqdec n kra n usaḍuf; ']
['(5) yiwet n tseddi sɣur-k, yettwatten s uḥasef n lekdeb, d akken isallen yellan deg uzenzi d iṣeḥḥan u tesεiḍ azref ad tesseḍruḍ izerfan umeskar i d-yeqqaren ttwarẓen; ']
['akked (6) azmul n tfekka neɣ n tuqqna tagensit n bab n yizerfan neɣ n umdan yettwafernen ad yexdem s yisem n bab n yizerfan. ']
['Ma ur d-terriḍ ara isallen-agi akk, yezmer ad d-yeglu s uεeṭṭel deg usefrek n ucetki-inek.']
['Assaɣ']
['Ttxil-k azen-aɣ-d imayl ma tesεiḍ asteqsi / asumer.']
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.
This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services.
The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
Please note the neural net that generates answers to the questions, is specially inaccurate when it comes to numeric content. For example, the number of people diagnosed with a specific disease.
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