1. Mante un pézu saudavel: ten txeu pézu ô ser obesu ta poi algen ta ten más risku di ten kankru di mama.
Kumida dretu i faze izersísiu fíziku ta djuda-u ka bira txeu.
2. Faze izersísiu di manera regular. Faze izersísiu fíziku di 30 minutu tudu dia, ta djuda-u fika ménus prigozu.
3. Kumida dretu: Kume txeu fruta, verdura i karni i ka kume txeu karni, bebida i kumida ki ten txeu asukar.
4. Ka bu bebe txeu: bebe txeu ta poi algen ta panha kankru di mama.
Mudjer debe bebe sô un bês pa dia.
5. Da mininu susu: Da mininu susu pode djuda minina ka panha kankru.
6. Ka bu toma otus ramedi: Kes ramedi li pode poi algen ta ten más risku di panha kankru.
Si bu meste, uza kel dosi más pikinoti pa más poku ténpu ki bu pode.
7. Sigi izamis di mama: Sigi izamis di mama tanbê pode djuda diskubri kankru di mama sédu, óras ki é más fásil kura-l.
8. Sabe ken ki dja panha kanser na bu família: Si bu família dja panha kanser di mama, pâpia ku bu dotor sobri otus tipu di tratamentu.
9. ivita raiu i kontamina meiu anbienti: Raiu i alguns tipu di kuzas ki ta prujudika algen pode poi algen ta ten más kansera di mama.
10. Pensa na medikamentu: Si bu tene txeu risku di panha kankru di mama, bu dotor pode da-u medikamentu sima tamoxifeno ô raloxifeno pa djuda-u fika ménus risku.
11. Uza proteson seksual: Uza proteson seksual pode djuda na ka panha duénsas ki ta transmiti pa mudjer.
12. kontrola stres: stres kroniku pode frakuza sistema imunológico i omenta risku di ten kankru di mama.
Uza alguns tipu di atitudi pa bu fika ménus preokupadu, sima medita, ioga ô respira fundu.
13. Durmi dretu: Durmi dretu é inportanti pa un bon saúdi i el pode djuda algen ka ten kankru na mama.
Fuma: Fuma ta poi algen ta panha txeu tipu di kankru, sima kankru di mama.
Si bu ta fuma, para di faze kel-li i ivita fuma.
15. Ka bu poi txeu produtu kimiku na sangi: Kes produtu li, ki ta parse na alguns plástiku i na alguns produtu di kuida di kabésa, ta poi algen ta ten más kansera di mama.
Skodje produtus ki ta fla "sen bisfenol A" i ka bu poi kumida na tina.
16. (a) Kuzê ki bu pode faze si bu ten prubléma ku mama? (b) Kuzê ki bu pode faze si bu ten prubléma ku mama?
17. Fika sienti: Sabe tudu informason sobri manera di nu proteje di kankru di mama.
18. Djunta ku un grupu di algen ki ta djuda-u: Bu pode pâpia ku otus algen ki tene kankru di mama ô ki sta txeu prigozu.
19. Ser un algen ki ta toma medida: Si bu tene txeu risku di panha kankru di mama, pâpia ku bu dotor sobri kel operason ki ta fazedu pa linpa un ô dôs mama.
20. Da bu fidju bóta: Da bu fidju bóta pode djuda-u fika ménus risku di ten kankru.
21. (a) Kuzê ki bu pode faze pa bu ka fika tristi óras ki bu odja algen ta faze séksu ku bo? (b) Kuzê ki bu pode faze pa bu ka fika tristi óras ki bu odja algen ta faze séksu ku bo?
222. Ivita sta na risku di panha kankru: Sta na risku di panha kankru di mama pamodi alguns tipu di kuzas sima kuzas ki ta linpa kaza ô pesticidas.
Skodje produtus natural ô otus ki é sima planta.
Limita lus artificial di noti: Sta frontadu ku lus artificial di noti pode perturba bu ritmu sirkadianu i omenta risku di ten kankru di mama.
Uza un kurtina ô un maskra pa tra klaru óras ki bu sta ta durmi.
24. Toma txeu vitamina D: Vitamina D pode djuda na ka tene kankru di mama.
Fika sénpri na sól ô toma algun suplementu.
25. ivita uza txeu sangi: txeu sangi pode poi algen ta ten más risku di ten kankru di mama.
Si bu meste, pâpia ku bu dotor sobri tratamentu di hormona.
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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.
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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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