Inki mutindu nge lenda buya kubaka kansere ya mabele?
1. Vanda ti kilo ya mbote: Kana nge kele ti kilo mingi to nene mingi, yo lenda sala nde nge kuma ti kansere ya mabele.
Vanda ti kilo ya mbote na nsadisa ya madya ya mbote mpi kusala bangalasisi mbala na mbala.
2. Salaka ngalasisi mbala na mbala: Kusala ngalasisi na kiteso ya minuta 30 konso kilumbu lenda sadisa na kufyotuna kigonsa ya kubaka kansere ya mabele.
3. Kudia madya ya mbote: Kudia madya yina kele ti bambuma mingi, bandunda, mpi bambuma ya ble, mpi kubuya kudya misuni ya mbwaki mpi ya bo me yidika, mpi kunwa bima yina kele ti sukadi mingi.
4. Kunwa ve malafu mingi: Kunwa malafu mingi ke salaka nde muntu kukuma ti kansere ya mabele.
Sambu na bankento, kunwa malafu mingi ve na kilumbu.
5. Kunwisa mwana mabele: Kunwisa mwana mabele lenda sala nde kansere ya mabele kukumina nge ve.
6. Buya kusadila bankisi yina ke pesaka nitu ngolo: Bankisi yina ke pesaka nitu ngolo lenda sala nde muntu kukuma ti kansere ya mabele.
Kana nge kele na mfunu na yo, sadila dose ya fyoti sambu na ntangu fyoti.
7. Sala ekzame mbala na mbala: Kusala ekzame mbala na mbala lenda sadisa na kuzaba kansere ya mabele na luyantiku, ntangu yo kele mpasi ve na kubelula yo.
8. Zaba mambu ya metala maladi ya dibuta na beno: Kana dibuta na beno kele ti bantu yina kele ti kansere ya mabele, solula ti munganga na nge sambu na kuzaba mambu yankaka ya nge lenda sala sambu na kuzaba kana nge kele ti kansere to ve.
9. Buya bima yina kebasisaka nsemo ya ngolo mpi bima yina kebebisaka mupepe: Bima yina kebasisaka nsemo ya ngolo mpi bima yankaka ya kemonanaka na mupepe lenda sala nde muntu kubaka kansere ya mabele.
10. Yindula bankisi: Kana nge kele ti kigonsa ya ngolo ya kubaka kansere ya mabele, munganga na nge lenda pesa nge bankisi bonso tamoxifen to raloxifene sambu na kufyotuna kigonsa yango.
11. Kuvukisa nitu na mutindu ya mbote: Kusadila bima ya ketaninaka nitu na ntangu ya kuvukisa nitu lenda sadisa na kufyotuna kigonsa ya maladi yina kekatukaka na kuvukisa nitu, yina lenda nata na kansere ya mabele.
12. Yidika basusi: Basusi ya ngolo lenda lembisa ngolo ya nitu ya kunwana ti maladi mpi kusala nde muntu kukuma ti kansere ya mabele.
Sadila bametode ya ke lembikaka basusi bonso kuyindulula, yoga, to kupema na mudindu.
13. Kulala mingi: Kulala mingi kele mfunu sambu na mavimpi ya nitu mpi yo lenda sadisa na kufyotuna kigonsa ya kubaka kansere ya mabele.
14. Buya kunwa makaya: Kunwa makaya ke nataka bamaladi mingi ya kansere, tanga mpi kansere ya mabele.
Kana nge ke nwaka makaya, yambula yo mpi buya midinga ya makaya yina bantu ya nkaka ke nwaka.
15. Kutula ve bima mingi yina kebebisaka ndonga ya ba hormone na nitu na nge: Bima yai ya bo kebasisaka na baplastike mpi na bima yankaka ya bo kesadilaka sambu na kudiyangisa, lenda sala bonso ba hormone mpi kukumisa kansere ya mabele ngolo.
Pona bima yina bo metula kidimbu nde "yo kele ve ti bisphénol A" mpi buya kuyoka madya na mabungu ya plastiki.
16. Yindula na kusala ekzame ya kimvwama ya nitu: Kana bantu mingi ya dibuta na nge mebelaka kansere ya mabele, solula ti munganga na nge sambu na kusala ekzame ya kimvwama ya nitu sambu na kuzaba kana nge kele ve ti kimvwama mosi ya mbi yina lenda sala nde nge bela kansere.
17. Kuzaba mambu yonso: Kuzaba bansosa ya mpa ya bo mesala mpi bandongisila ya bo kepesa sambu na kuditanina na kansere ya mabele.
18. Kwenda na kimvuka mosi ya bantu yina kesadisanaka: Kuvanda na bangwisana ti bantu yankaka yina kenwana ti kansere ya mabele to bayina kele na kigonsa ya ngolo ya kubela yo lenda sadisa nge na mawi mpi kupesa nge bansangu ya mbote.
19. Sala mambu na ntwala: Kana nge kele na kigonsa ya ngolo ya kubaka kansere ya mabele, solula ti munganga na nge sambu na dyambu ya metala kukatula mabele na nge mosi to yonso zole sambu na kukatula kigonsa yango.
20. Beno pesa mwana mabele: Kana nge ke pesa mwana mabele, yo lenda sala nde nge bwa ve na kansere ya mabele.
21. Kuditala nge mosi: Tala mabele na nge mbala na mbala sambu na kuzaba kana yo mebaluka to kele ti mwa kima mosi ya kele na kati, mpi zabisa munganga mambu yonso ya nge kezaba.
222. Buya bima yina lenda sala nde muntu kukuma ti kansere: Kana muntu ke sadila bima ya nkaka ya bo kesalaka na kisika ya bo kezingaka, mu mbandu bima yina bo kesadilaka sambu na kuyobisa nzo to bankisi yina kefwaka banti, yo lenda sala nde yandi kuma ti kansere ya mabele.
Kana mpila kele, pona bima yina kele ve ti ndikila.
233. Beno sadila ve nsemo mingi na mpimpa: Kana nge sadila nsemo mingi na mpimpa, yo lenda bebisa ntangu yina nge ke lutisaka na kati ya kilumbu mpi yo lenda sala nde nge kuma ti kansere ya mabele.
Sadila rido to kima mosi ya ke kangaka nsemo ntangu nge ke lala.
24. Baka vitamini D mingi: Vitamini D lenda sadisa na kufyotuna kansere ya mabele.
Vanda na ntangu mingi to nwa nkisi yina lenda sadisa nge na kukatula yo.
25. Kutula ve nitu na nge na kisika yina kele ti ba hormone mingi: Kana nitu na nge kele ti ba hormone mingi, yo lenda sala nde nge kuma ti kansere ya mabele.
Kana yo kelomba, solula ti munganga na nge sambu na kuzaba mutindu ya kusadila nkisi ya hormone.
26. Yidika bidimbu ya kimununu na mutindu ya kubutukila:
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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['Bo fwete sadila ve bansangu yina bo kepesa sambu na kuzaba to kubelula maladi mosi buna, mpi bantu yina kesosa bandongisila ya kimunganga fwete solula ti munganga yina kele ti nswa ya kusala kisalu yina.']
['Tala nde, ba-apareyi yina ke pesaka bamvutu na bangiufula ke vandaka ve mbote ntangu bo ke sadilaka ntalu, mu mbandu ntalu ya bantu yina bo me zaba nde bo ke belaka maladi mosi buna.']
['Sosa ntangu yonso bandongisila ya munganga to ya muntu ya nkaka ya me zaba kisalu ya kusansa bantu sambu na maladi na nge. Kuvila ve bandongisila ya munganga to kusukinina ve na kusosa yo sambu na mambu ya nge me tanga na site Internet yai. Kana nge ke yindula nde nge kele ti maladi ya ngolo, binga 911 to kwenda nswalu na lupitalu ya me finama. Site Internet yai to mutindu nge ke sadila yo ke sala ve nde nge kuma nduku ya munganga to nkengi ya maladi.']
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['Kana nge ke mona nde mambu ya nge ke tanga na site Internet na beto to na baservice na beto ke fwa banswa na nge, nge (to muntu yina ke twadisaka nge) lenda tindila beto mukanda sambu na kulomba nde beto katula yo to kukanga nzila na nge ya kusadila yo.']
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['5) na nima ya kupesa nzikisa na mukanda yina nge me sonika, nge fwete ndima nde mambu yina nge me tuba kele ya kieleka mpi nde nge kele ti nswa ya kusadila banswa yina bo me bebisa.']
['mpi (6) kidimbu ya muntu yina kele ti nswa ya kubasisa yo to ya muntu yina kele ti nswa ya kusala mambu na zina na yandi. ']
['Kana nge pesa ve bansangu yai yonso, yo lenda sala nde bo sala ve mambu nswalu.']
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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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