1. Pansiansiaen so dugan belat: No sobran mataba ka, mas baleg so posibilidad ya na-breast cancer ka.
Pansiansiaen so dugan belat panamegley na balansin panangan tan regular ya ehersisyo.
2. Regular a man-ehersisyo: Say panggaway pisikal ya aktibidad ed loob na 30 minuto ed kada agew so makatulong pian nabawasan so posibilidad a nawalaan na breast cancer.
3. Mangan na masustansia: Mangan na dakel a prutas, pising, tan bukel, tan limitaan so processed tan red meat, ontan met ed saray masamit ya iinumen tan kakanen.
4. Limitaan so kakainum na alak: Say kakainum na alak et mamapatey ed kanser ed suso.
Agla nepeg ya oninum na alak iray bibii, sakey labat ya baso kada agew.
5. Manpasuso: Say panagpasuso so nayarin mamawas na kapeligroan na kanser ed pagew.
6. Paliisan so hormone replacement therapy: Say hormone replacement therapy et nayarin mamawalay breast cancer.
No kaukolan mo itan, usaren so sankamelagan a dosis ed sankatikeyan a panaon.
7. Manpa-check-up a regular: Say regular a mammogram tan pan-eksamin ed pagew so makatulong pian naamtaan a masakbay so kanser ed pagew, sano mainomay la itan a tambalen.
8. Amtaen so awaran na pamilya yo: No walay pamilya yo a walaan na kanser ed suso, mitongtong ed doktor yo nipaakar ed kaaruman iran paraan na panag-eksamin odino panag-alwar.
9. Paliisan so pakapangipaarap ed radiation tan polusyon ed kaliberliber: Say pakapangipaarap ed radiation tan pigaran kemikal so mamaaligwas ed posibilidad a nawalaan na kanser ed pagew.
10. Nonoten iray tambal: No baleg so posibilidad ya nawalaan kay breast cancer, nayarin irekomenda na doktor mo iray tambal a singa say tamoxifen odino raloxifene pian nabawasan so posibilidad.
11. Man-sex ya ag-ataktakot: Say pangusar na proteksion legan na pisekso so mamakepa ed posibilidad na pakaalis na saray makaalis a sakit ed sekso, a nayarin misiglaotan ed kanser ed pagew.
12. Kontrolen so stress: Say graben stress et nayarin pakapuyen toy immune system tan mas baleg so posibilidad ya nawalaan na breast cancer.
Man-exercise pian nabawasay stress, singa say meditation, yoga, odino deep breathing.
13. Magenap so ugip: Importante so suston ugip parad bunigas tan nayarin makatulong pian nabawasan so posibilidad a nawalaan na breast cancer.
14. Paliisan so panagsigarilyo: Say panagsigarilyo so pansengegan na dakel a klase na kanser, pati say kanser ed pagew.
No mansisigarilyo ka, itundam la tan paliisan moy pansisigarilyo na arum.
15. Limitaan so pangusar na saray kemikal ya panlalapuan na endocrine disruption: Sarayan kemikal, a walad pigaran plastik tan personal care products, et nayarin mangimpluensya ed hormones tan mamaloor ed posibilidad na breast cancer.
Manpili na saray produkton akasulat so "BPA-free" tan agmo papetangen so naakan ed plastik.
16. Konsideraen so genetic testing: No dakel so pamilyan walaan na breast cancer, mitongtong ed doktor mo nipaakar ed genetic testing pian naamtaan no wala so gene mutation mo a mamapalalo ed kapeligroan.
17. Mansiansian aka-impormasyon: Mansiansian aka-impormasyon nipaakar ed sankabaloan iran impan-research tan rekomendasyon parad panag-alwar tan panag-screening ed kanser ed suso.
18. Mibiang ed sakey a grupo na suporta: Say pakapitalosan ed arum a nipapaarap ed kanser ed suso odino wala ed kapeligroan a nawalaan na satan so makapangitarya na emosyonal a suporta tan makatulong ya impormasyon.
19. Magmaliw a aktibo: No baleg so posibilidad a nawalaan kay kanser ed suso, mitongtong ed doktor mo nipaakar ed prophylactic mastectomy, sakey a operasyon pian ekalen so sakey odino parehon pagew pian nabawasan so posibilidad.
20. Nonoten so pan-breastfeed: Say pan-breastfeed so nayarin mamawas na kapeligroan na kanser ed suso, kanian nonoten so pan-breastfeed no sarag mo.
21. Man-eksamin a bukor: Regular a nengnengen iray pagew mo no walay anguman odino angkakabaleg a bukel, tan ipasabi ed doktor mo so antokaman a pakakaaburidoan mo.
222. Paliisan so pakapangipaarap ed saray carcinogen: Say pakaarap ed pigaran kemikal, a singa saramay naromog ed pigaran produkto ed panaglinis odino saray pestisidyo, so mamaaligwas ed posibilidad a nawalaan na kanser ed pagew.
No posible, manpili na natural odino organic iran alternatibo.
233. Agka manpapaway na artipisyal a silew no labi: No manpaway ka na artipisyal a silew no labi, nayarin naapektoan so circadian rhythm mo tan mas baleg so posibilidad ya na-breast cancer ka.
Mangusar na blackout curtain odino sleep mask pian agka onsinag no naugip ka.
24. Magmaliw a magenap so vitamin D: Say vitamin D so nayarin makatulong pian nabawasan so posibilidad a nawalaan na breast cancer.
Manpaagew ka ya maong odino mangan kay arum ya tambal no kaukolan.
25. Paliisan so alablabas a pakaalis ed estrogen: Say atagey a lebel na estrogen so nayarin mamawalay breast cancer.
No nakaukolan, mitongtong ed doktor mo nipaakar ed saray nayarin gawaen mo ed hormone therapy.
26. Natural a pangasikaso ed saray sintomas na menopause: Hormone therapy
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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