1. Ĩkalaa wĩ na ũito mũseo: Mũndũ ũla wĩ na ũito mwingĩ kana wĩ na ũito mwingĩ mũno ethĩawa atonya kũkwatwa nĩ kanza ya ĩnyw'a.
Ĩkalaa wĩ na ũito mũseo wa mwĩĩ kwa kũya lĩu mũseo na kwĩka masoesi ũte kũtĩĩa.
2. Ĩka masoesi ũte kũtĩĩa: Mũndũ aĩlĩte kwĩka masoesi ndatĩka ta 30 kĩla mũthenya nĩ kana ndakakwatwe nĩ kanza ya ĩnyw'ĩ.
3. Ĩkalaa ũyĩĩte lĩu mũseo: Ĩkalaa ũyĩĩte matunda maingĩ, mboka, na lĩu wĩ na lĩu mwingĩ wa mbaa ngetha, na ndũkatindĩe kũya nyama ndune na ila ite ndune mũno, vamwe na syĩndũ ingĩ syĩ na sukalĩ mwingĩ.
7. Ĩka ũkunĩkĩli ũteũtĩĩa: Ĩla mũndũ wathimwa nĩ ũkunĩkĩli ũteũtĩĩa, ũkunĩkĩli ũsu no ũmũtetheesye kũmanya kana e na kanza ya ĩia na ayĩsa kũiitwa.
8. Ĩmanyĩsye ĩũlũ wa andũ ma mũsyĩ ũla ũsyaĩtwe: Ethĩwa ve andũ ma mũsyĩ wenyu maĩ na kanza ya nondo, neena na ndakĩtalĩ nĩ kana ũmanye ũndũ ũtonya kwĩsiĩĩa ndũkakwatwe nĩyo.
9. Ndũketĩkĩle kũtavw'a nzeve kana kũvukw'a nĩ syĩndũ ingĩ: Kũtavw'a nzeve kana kũvukw'a nĩ syĩndũ ingĩ no kũtume mũndũ ethĩwa na ũwau wa kanza ya kĩthũi.
10. Ĩmanyĩsye ĩũlũ wa ndawa ila ũtonya kũtũmĩa: Ethĩwa wĩ na ũwau wa kanza ya nondo, ndakĩtalĩ no aũnenge ndawa sya tamoxifen kana raloxifene ila itonya kũũtetheesya ndũkakwatwe nĩ ũwau ũsu.
11. Ĩsũvĩane na maũndũ ma ũlaalai: Kwĩsiĩĩa ĩla ũũkomana na mũndũ ũte na ũwau ũtonya kũtuma ũkwata kanza ya kĩthũi no kũolange mũisyo wa kũkwatwa nĩ mowau ala makwatanaw'a nĩ kũmanyana kĩ-mwĩĩ.
12. Ĩkalaa wĩ metho ndũkemakĩe mũno: Kwĩmakĩa mũno nĩkũtonya kũtuma mwĩĩ ũemwa nĩ kũsũngĩa mathĩna na kũituma mũndũ ethĩwa na ũwau wa kanza.
Tũmĩa nzĩa sya kũolanga mawĩmakĩo ta kũsũanĩa, yoga, kana kũveva nesa.
13. Komaa ũkeany'a too: Mũndũ aĩle kũkoma too wĩanĩtye nĩ kana ethĩwe na ũima wa mwĩĩ, na ũu no ũolange ũwau wa kanza ya kĩthũi.
14. Ndũkatũmĩe sikala: Sikala nĩtonya kũtuma mũndũ akwatwa nĩ mowau maingĩ ma kanza, ta kanza ya kĩthũi.
Ethĩwa nũnyusaa sikala, tata ũeke na ndũkamanyw'e sikala.
15. Ndũkavulanasye mũno na syĩndũ ila itonya kwananga hormone: Syĩndũ isu syĩthĩawa na sumu na syĩndũ ingĩ ila itũmĩawa maũndũnĩ ma kwĩyanakavya. Syĩndũ isu nitonya kũtuma mũndũ ethĩwa na ũwau wa kanza ya kĩthũi.
Tũmĩa syĩndũ syĩ na ũvoo waĩtye kana iyĩthĩawa na BPA, na ndũkavĩte lĩu ũla wĩ mĩvukonĩ ya polasitiki.
16. Ĩka ũkunĩkĩli ũmanye ethĩwa ve ũndũ mũna nthĩnĩ wa mwĩĩ waku ũtumĩte mũndũ ethĩwa na ũwau ũsu.
17. Ĩkalaa wĩsĩ maũndũ ala meũ: Ĩkalaa wĩsĩ nesa maũndũ ala meũ na ũndũ andũ meũtaa ĩũlũ wa ũndũ mũndũ ũtonya kwĩsiĩĩa ndakakwatwe nĩ kanza ya kĩthũi.
18. Ĩthĩwa na kĩkundi kya kũtetheesya ala awau: Kwĩthĩwa na ngwatanĩo na andũ angĩ ala makwatĩtwe nĩ kanza kana me na ũwau ũtonya kũtuma makwatwa nĩyo no kũũtetheesye mũno.
19. Ĩthĩwa na woni mũseo: Ethĩwa wĩ na ũwau wa kanza ya nondo, neena na ndakĩtalĩ ĩũlũ wa ũiiti ũngĩ ũtonya kũiita ũwau ũsu.
20. Syana nĩsyaĩle kũtetheew'a iee: Syana ila syĩ na myaka ĩkũmi na kĩndũ kana nini nitonya kũwaa kanza ya ĩnyw'a mĩtũkĩ.
21. Ĩyĩosye: Ĩka ũkunĩkĩli ũteũtĩĩa wone ethĩwa nũkwĩw'a ĩvu yaku yĩ na ũwau mũna, na ũimũtavya ndakĩtalĩ ethĩwa ve ũndũ ũkwĩw'a ũilyĩ.
222. Ndũkatũmĩe syĩndũ ila itonya kũtuma mũndũ awaa nĩ kanza: Syĩndũ imwe ila itũmĩawa kũseũvya syĩndũ sya kũthesya kana kũaa nyamũ nitonya kũtuma mũndũ awaa nĩ kanza.
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Klemp JR: Breast cancer prevention across the cancer care continuum. Semin Oncol Nurs. 2015, 31 (2): 89-99.
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['Ũtao:']
["Kĩsese kĩĩ kĩseũvĩtw'e kwondũ wa kũmanyĩsya na kũtetheesya andũ, ĩndĩ ti kũnengane motao ma ũiiti kana ũtethyo ũngĩ."]
['Ũvoo ũla wĩ vo ndwaĩle kũtũmĩwa kũĩkĩĩthya kana mũndũ e na ũwau mũna, na ala mekwenda ũtao wa ũiiti maĩle kũneena na ndakĩtalĩ.']
["Kwa ngelekany'o, ĩla mũndũ wakũlya ĩkũlyo yĩ na namba, no amanye kana mũndũ ũsu e na ũwau mũna."]
['Kĩla ĩvinda neena na ndakĩtalĩ waku kana mũndũ ũngĩ ũsomeete maũndũ ma ũiiti. Ndũkaatate kũlea kana kũkua ĩvinda ũimũkũlya ũtao aĩ nũndũ wa maũndũ amwe wasoma Kĩsesenĩ kĩĩ. Ethĩwa wĩona ta wĩ na thĩna wa mĩtũkĩ, neena na namba ya 911 kana ũthi sivitalĩ ya mĩtũkĩ ĩla yĩ vakuvĩ.']
['Ũtao:']
['The Digital Millennium Copyright Act of 1998, 17 U.S.C. § 512 (the DMCA) nĩyaĩtye kana ala me na ũthasyo wa kumĩthya syĩndũ ila syĩ Indanetinĩ nĩmaĩle kũtata ũndũ matonya nĩ kana maĩkĩĩthye kana syĩndũ ila mekumĩthya nĩsyavĩnga mĩao ya nthĩ ya Amelika.']
['Ethĩwa wĩ na mũĩkĩĩo kana ũvoo ũla wĩ kĩsesenĩ kitũ kana nthĩnĩ wa syĩndũ ila tumasya nũvĩtĩsye mĩao yaku, no ũtũtũmĩe valũa ũũtwĩĩte kana no ũtũsiĩĩe tũikamĩsome.']
["Mĩao ya DMCA yaĩtye kana no nginya ũvoo ũla ũũtũmĩa kũtũtavya kana ve kĩndũ kĩna kĩnavĩnga mĩao ya kumĩthya syĩndũ wĩthĩwe na ũvoo ũũ: (1) ũvoo ĩũlũ wa syĩndũ ila iwetetwe kana nĩsyo ivĩngĩĩsiwe nĩ mĩao ĩsu; (2) ũvoo ĩũlũ wa syĩndũ ila iwetetwe kana nĩsyo ivĩngĩĩsiwe nĩ mĩao ĩsu na ũvoo ũtonya kũtũtetheesya kũmanya vala syĩndũ isu syĩ; (3) ũndũ ũtonya kũtũtavya ũndũ ũtonya kũtũtavya ũndũ ũtonya kũũkũlya, ta vala wĩkalaa, namba yaku ya simũ, na valũa waku wa simũ; (4) ũĩkĩĩthyo ũkwonany'a kana wĩ na mũĩkĩĩo kana syĩndũ ila iwetetwe vau iyĩtĩkĩlĩtw'e nĩ ũla wĩ na ũthasyo wa kũseũvya syĩndũ, kana nĩ mũũngamĩi wasyo, kana nĩ mĩao ĩngĩ."]
["(5) ũĩkĩĩthyo kuma kwaku, ũla ũandĩkĩte ũikĩa ũkũsĩ ũte wa w'o, kana ũvoo ũla wĩ nthĩnĩ wa livoti nĩ wa w'o na kana wĩ na ũkũmũ wa kũũngamĩa maũndũ ala mawetwa nĩ ũla ũkũũmĩw'a;"]
['Na (6) saii ya mwene syĩndũ kana mũndũ ũla ũnengetwe ũkũmũ wa kwĩka maũndũ kwondũ wake.']
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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