1. Kala ni mukutu ua neme: O ku kala ni mukutu ua neme kiavulu, ku bhangesa o muhatu ku kala ni uhaxi ua mele.
Kala ni ukexilu uambote ua kudia, ni ku bhanga ikalakalu ia mukutu.
2. Ku tonoka: O ku tonoka mu 30 a ithangana ku kizuua, ku tena ku kuatekesa ku sosolola o uhaxi ua mele.
3. Kala ni ukexilu uambote ua kudia: Kala ni kudia kuavulu, kála ibundu, idima ia uísu, kudia kua tolo, ni kudia kua tolo kua xitu.
4. Kana kúnua kiavulu: O uhôlua u bhangesa o muhatu ku kala ni uhaxi ua mele.
O ahatu ka tokala kúnua kiavulu, a tokala kúnua ngó veji imoxi ku kizuua.
5. Kuyambula: O kuyambula ki kusosolola o uhaxi wa kisongo.
6. Kana ku tambula milongo phala ku sosolola o jihanji ja muthu: O milongo i tena ku bhangesa o muthu ku kala ni uhaxi ua izavu.
Se ua mesena, sosola o kithangana ki u bhanga ni milongo íii.
7. Sota kuijiia se uala ni uhaxi iú: O ku tala o ji mama izuua ioso, ku tena ku kuatekesa kuijiia se uala ni uhaxi iú mu kithangana kia tokala.
8. Ijiia o muiji uê: Se o muiji uê uala ni uhaxi ua izavu, zuela ni dotolo iê phala ku ku kuatekesa kuijiia o ukexilu ua ku u saka.
9. Kana ku tambula ji radiações, mba ku zanga o ima mu kididi mu ua tungu: O ku tambula ji radiações, ni ima ia mukuá, i tena ku bhangesa o muhatu ku kala ni uhaxi ua izavu.
10. Xinganeka ku tambula milongo: Se uala ni uhaxi ua izavu, o dotolo iê u tena ku ku bhana milongo, kála o tamoxifeno mba o raloxifeno phala ku sosolola o uhaxi iú.
11. Ku di langa mu ukexilu ua ku di zeka: O ku di langa mu ukexilu ua ku di zeka, ku tena ku fidisa o uhaxi u sambukila mu ku zeka, ni uhaxi ua izavu.
12. Ku langa o muxima: O ku thandanganha kiavulu ku tena ku zozesa o mukutu uetu, ni ku bhangesa o muthu ku kala ni uhaxi ua mele.
Sota jindunge ja kukuatekesa kusosolola o hele, kala o kuxinganeka, kubhanga yoga mba kubhuima kiambote.
13.Kota kithangana kia soko phala ku zeka: O ku zeka kiambote, ku kuatekesa o muthu ku kala ni sauidi iambote, ku tena ué ku kuatekesa o muhatu ku kamba ku kala ni uhaxi ua mele.
14. Kana ku buakula: O ku buakula ku bheka kisongo ku izavu, ni ku izavu.
Se u xibha makanha, eha o ku buakula.
15. Kana ku tambula ima i tena ku zanga o mukutu uê: O ima íii, tu i sanga mu ima ia mukuá, kála mu ji makina ja ku bhanga ima ia mukuá, i tena ku bhangesa o muhatu ku kala ni uhaxi ua izavu.
Sola kudia kua kambe o "BPA", kana ku lamba kudia mu ji ngalafa.
16. Xinganeka ku bhanga polova: Se o muiji uê ua kexile kiá ni uhaxi ua izavu, zuela ni dotolo iê ia lungu ni ku bhanga polova phala kuijiia se uala ni uhaxi.
17. Sota kuijiia kiambote: Sota kuijiia kiambote o ima ia ubhe ia lungu ni uhaxi ua mele.
18. Bhanga ioso phala ku kala kumoxi ni athu a mu kuatekesa akuâ: O ku kala kumoxi ni athu a di bhana ni uhaxi ua izavu, mba ió ala mu iluezu, ku tena ku kuatekesa kiavulu.
19. Bhanga ioso phala ku fidisa o uhaxi: Se uala ni uhaxi ua izavu, zuela ni dotolo iê ia lungu ni ku katula o ji mama, phala ku fidisa o uhaxi iú.
20.Sota ku mu bhana mona ua mu vuala: O ku bhana mona ua mu vuala, ku tena ku sosolola o uhaxi ua ku kala ni uhaxi ua mele, mu kiki, sota ku mu bhana mona ua mu vuala se u tena.
21.Fikisa o ukexilu ua ku di tonginina: Tonginina izuua ioso o ji mama jê phala ku mona se kua mu tunda kima, ni ku tangela o dotolo.
222. Kana ku kuata ima i jibha: O ku kala ni ima i jibha, i tena ku bhangesa o muhatu ku kala ni uhaxi ua mele.
Se ki bhana, sola-bhu ima ia mukuá.
233. Kana ku muikina kiavulu mu usuku: O mukengeji u tena ku zanga o kithangana kia ku nhoha, ni ku bhangesa o muhatu ku kala ni uhaxi ua izavu.
Se u zeka, xita o mesu ni ji lapi mba dilesu phala ku muikina kiambote.
24.Kota o vitamini D: O vitamini D i tena kukuatekesa kusosolola o uhaxi ua mele.
▪ Mu muanha mba katula milongo phala ku kuatekesa o mukutu uê.
25. Kana ku tambula ji droga: O ji droga ji tena ku bhangesa o muhatu ku kala ni uhaxi ua izavu.
Se ku bhinga, zuela ni dotolo iê ia lungu ni ukexilu ua ku tambula milongo.
O ku bhanga kiki, ki tena ku kuatekesa o muhatu ku kala ni sauidi iambote.
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.
['Kitendelesu:']
['O kijimbuete kiki, phala ku longa ngó, ki kiene mu bhana milongi ia lungu ni sauidi.']
['O milongi íii, ka tokala ku i tumbula phala ku saka uhaxi, mba ku saka mauhaxi a mukuá.']
['Mu kifika, o ji komputadolo jene mu kuatekesa o athu kuijiia o ima ia lungu ni uhaxi, ki ji tena ku jimbulula kiambote o maka.']
['Sota kikuatekesu kia dotolo iê mba muthu ua mukuá uala ni uhete ua ku saka mauhaxi. Kana ku jimba o itendelesu ia dotolo mukonda dia milongi i ua tange mu kijimbuete kiki. Se ua mesena kikuatekesu, xinda ku muxinda ua 112, mba ndé mu inzo ia ku saka ia zukama.']
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['O ngolokela a tokala ku i tumikisa mu mukanda ni mu kijimbuete kia i-me-le (Tala o mbandu "Utuameni ua Ijimbuete") ].']
['O DMCA i bhinga kuila o njimbu iê ia lungu ni ku bhukumukina o itumu ia ku tokala, i kala ni milongi íii: (1) kijimbuluilu kia kikalakalu kia tokala ku kitumu kia ku tokala; (2) kijimbuluilu kia milongi ia ku tokala ni milongi i tua tokala ku sanga; (3) o ijimbuete iê, ni ijimbuete ia mutelembe uê; (4) ni izuelu i ua zuela kuila eie u xikina ni kidi kioso kuila o milongi ia ku tokala, ki i tokala ku ngana ia tokala, mba ku mukunji uê, mba ku kitumu kioso-kioso; ']
['(5) O kijimbuete kiê, ni kijimbuete kia ku tangela kuila o milongi iala mu kijimbuete kiki ia kidi, ni kuila eie uala ni kutena kua ku langa o ima ia ku tokala;']
['O kijimbuete kiki, ki tena ku kala ni kidimbu kiê, mba kijimbuete kia muthu ua mu tumina o ku ki jikula.']
['Se ku soneka o ima ioso íii, o ku tokuesa o maka mê kua-nda laleka.']
['Kuzuela ni Muthu']
['Tua ku dióndo, tu tumikise njimbu ni ibhuidisu mba jindunge.']
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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