1. Manténer un pes en bona santat: èsser en subrepes o obès aumenta lo risc de càncer de la popa.
Manténer un pes saludable per mejan d'una alimentacion equilibrada e d'exercicis regulars.
2. Exercici regular: L'activitat fisica pendent al mens 30 minutas cada jorn pòt reduire lo risc de càncer de la popa.
3. Manjar de bonas causas: Manjar fòrça fruches, legums e granas entièras, e limitar las viandas processadas e rojas, e tanben las bevendas e aliments sucrats.
4. Limitar la consomacion d'alcoòl: beure d'alcoòl aumenta lo risc de càncer de la popa.
Limitatz la consomacion d'alcoòl a pas mai d'un còp per jorn per las femnas.
5. Noirrir al sen: Lo noiriment al sen pòt redusir un pauc lo risc de càncer del sen.
6. Evitar la terapia de remplaçament ormonal: La terapia de remplaçament ormonal pòt aumentar lo risc de càncer de la popa.
Se n'avètz besonh, utilizatz la dòsi mai bassa pel pus cort temps possible.
7. Far de mesuras regularas: de mamografias e d'examèns de sen regulars pòdon ajudar a detectar lo càncer del sen d'ora, quand es mai curable.
8. Coneissètz los antecedents de vòstra familha: Se avètz d'antecedents de càncer de la popa dins vòstra familha, consultatz vòstre mètge per de deteccions suplementàrias o de prevencion.
9. Evitar l'exposicion a las radiacions e a la pollucion ambientala: L'exposicion a las radiacions e a unas substàncias quimicas pòt aumentar lo risc de càncer de la popa.
10. Considèra los medicaments: Se sètz a risc de càncer de la popa, lo mètge vos recomandarà de medicaments coma lo tamoxifèn o lo raloxifèn per ajudar a reduire lo risc.
11. Practicar lo sèxe segur: L'usatge de proteccion pendent l'activitat sexuala pòt reduire lo risc d'infeccions sexualament transmissibles, que pòdon èsser ligadas al càncer de la popa.
12. Gestionar l'estrès: L'estrès cronic pòt aflaquir lo sistèma immunitari e aumentar lo risc de càncer de la popa.
Practicatz de tecnicas de reduccion de l'estrès coma la meditacion, lo iòga o la respiracion prigonda.
13. Durmir pro: Un sòm sufisent es important per la santat generala e pòt ajudar a reduire lo risc de càncer de la popa.
14. Evitar lo tabagisme: Lo tabagisme es ligat a fòrça tipes de càncer, coma lo càncer del sen.
Se fuma, daissa e evita lo fum de l'autre.
15. Limitar l'exposicion a de produchs quimics endocrinians perturbators: Aquestes produchs, trobats dins de plastics e produchs de suènhs personals, pòdon imitar las ormonas e aumentar lo risc de càncer de la popa.
Causissètz de produchs marcats "BPA-free" e evitatz de calfar los aliments dins de contenidors de plastic.
16. Considèra los tèsts genetics: Se los antecedents familials de càncer de la popa son importants, parla amb ton mètge dels tèsts genetics per veire se portas una mutacion genetica qu'aumenta lo risc.
17. Èsser informat: Èsser informat sus las darrièras recercas e recomandacions per la prevencion e l'examen del càncer de la popa.
18. Un grop de sosten: S'associar amb d'autras que patisson de càncer o que son en risc pòt provesir un sosten emocional e d'informacions utilas.
19. Èsser proactiu: Se sètz a risc de càncer de la popa, consultatz vòstre mètge per una mastectomia profilactica, una cirurgia per levar un o los dos popas per reduire lo risc.
20. Envisatja l'alachament: L'alachament pòt redusir un pauc lo risc de càncer de la popa, alara envisatja l'alachament se ne siás capable.
21. Practicar l'autoexamèn: Examinatz regularament vòstras popas per veire se i a de cambiaments o grumèls, e raportatz tot çò que vos preocupa a vòstre mètge.
222. Evitar l'exposicion a de cancerigèns: L'exposicion a de produchs quimics, coma aqueles trobats dins de produchs de netejatge o pesticidas, pòt aumentar lo risc de càncer del sen.
Causissètz de substàncias naturalas o organicas quand es possible.
Limitar l'exposicion a la lutz artificiala de nuèch: L'exposicion a la lutz artificiala de nuèch pòt perturbar lo ritme circadian e aumentar lo risc de càncer de la popa.
Utilizatz de cortinas escuras o una masqueta per dormir per empachar la lutz pendent lo sòm.
24. Prenètz pro de vitamina D: La vitamina D pòt ajudar a reduire lo risc de càncer de la popa.
Expausar pro al solelh o prene un suplement se cal.
25. Evitar l'expausicion excessiva a l'estrogèn: de nauts nivèls d'estrogèn pòdon aumentar lo risc de càncer de la popa.
Parlatz amb vòstre mètge sus las opcions de terapia ormonala se cal.
26. Manejar los simptòmas de la menopausa naturalament:
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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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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