1. Ohranjajte zdravo telesno težo: Prekomerna telesna teža ali debelost povečuje tveganje za raka dojke.
Z uravnoteženo prehrano in redno vadbo ohranjajte zdravo telesno težo.
2. Redno vadba: telesna aktivnost, ki traja vsaj 30 minut na dan, lahko pomaga zmanjšati tveganje za raka dojke.
3. Jejte zdravo hrano: Jejte hrano, ki je bogata s sadjem, zelenjavo in polnim žitom, in omejite predelano in rdeče meso, pa tudi sladke pijače in hrano.
Za ženske omejite uživanje alkohola na največ eno pijačo na dan.
5. Dojenje: Dojenje lahko nekoliko zmanjša tveganje za raka dojke.
6. Izogibajte se hormonski nadomestni terapiji: Hormonska nadomestna terapija lahko poveča tveganje za raka dojke.
Če ga potrebujete, uporabite najnižji odmerek v najkrajšem možnem času.
7. Redni pregledi: Redni mamogrami in pregledi dojke lahko pomagajo odkriti rak dojke zgodaj, ko je najbolj zdravljiv.
8. Poznajte svojo družinsko anamnezo: Če imate v družini anamnezo raka dojke, se pogovorite s svojim zdravnikom o dodatnih možnostih pregleda ali preprečevanja.
9. Izogibajte se izpostavljenosti sevanju in onesnaževanju okolja: Izpostavljenost sevanju in nekaterim kemikalijam lahko poveča tveganje za raka dojke.
10. Razmislite o zdravilih: Če ste v visoki nevarnosti za raka dojke, vam bo zdravnik morda priporočil zdravila, kot sta tamoxifen ali raloxifen, da bi zmanjšali tveganje.
11. Uporabljajte varne spolne odnose: Uporaba zaščite med spolno aktivnostjo lahko zmanjša tveganje spolno prenosljivih okužb, ki so lahko povezane z rakom dojke.
12. Upravljanje s stresom: Kronični stres lahko oslabi imunski sistem in poveča tveganje za raka dojke.
Vadite tehnike za zmanjšanje stresa, kot so meditacija, joga ali globoko dihanje.
13. Dovolj spanja: Dovolj spanja je pomembno za splošno zdravje in lahko pomaga zmanjšati tveganje za raka dojke.
14. Izogibajte se kajenju: kajenje je povezano z mnogimi vrstami raka, vključno z rakom dojke.
Če kadite, prenehajte in se izogibajte pasivnemu kajenju.
15. Omejite izpostavljenost kemikalijam, ki motijo endokrini sistem: Te kemikalije, ki jih najdemo v nekaterih plastičnih izdelkih in izdelkih za osebno nego, lahko posnemajo hormone in povečajo tveganje za raka dojke.
Izberite izdelke z oznako "brez BPA" in se izogibajte segrevanju hrane v plastičnih posodah.
16. Razmislite o genskem testiranju: Če imate v družini močno zgodovino raka dojke, se pogovorite s svojim zdravnikom o genskem testiranju, da bi ugotovili, ali nosite gensko mutacijo, ki poveča tveganje.
17. Bodite obveščeni: Bodite obveščeni o najnovejših raziskavah in priporočilih za preprečevanje in pregled raka dojke.
18. Pridružite se skupini za podporo: povezovanje z drugimi, ki so se soočili z rakom dojke ali so v visoki nevarnosti, lahko zagotovi čustveno podporo in koristne informacije.
19. Bodite proaktivni: Če ste v visoki nevarnosti za raka dojke, se pogovorite s svojim zdravnikom o profilaktični mastektomiji, operaciji, s katero odstranite eno ali obe dojki, da bi zmanjšali tveganje.
20. Razmislite o dojenju: Dojenje lahko nekoliko zmanjša tveganje za raka dojke, zato razmislite o dojenju, če lahko.
21. Vadite samopreglede: Redno preverjajte svoje prsi za kakršne koli spremembe ali nodule in obvestite svojega zdravnika o vseh pomislekih.
Izogibajte se izpostavljenosti rakotvornim snovem: Izpostavljenost nekaterim kemikalijam, kot so tiste, ki jih najdemo v nekaterih čistilnih izdelkih ali pesticidih, lahko poveča tveganje za raka dojke.
Ko je mogoče, izberite naravne ali organske alternative.
233. Omejite izpostavljenost umetni svetlobi ponoči: Izpostavljenost umetni svetlobi ponoči lahko moti vaš cirkadianski ritem in poveča tveganje za raka dojke.
Med spanjem uporabite zasenčujoče zavese ali spalno masko, da blokirate svetlobo.
24. Vzemite dovolj vitamina D: Vitamin D lahko pomaga zmanjšati tveganje za raka dojke.
Dobite dovolj sončne svetlobe ali vzemite dodatek, če je potrebno.
25. Izogibajte se prekomerni izpostavljenosti estrogenu: Visoka raven estrogena lahko poveča tveganje za raka dojke.
Pogovorite se s svojim zdravnikom o možnostih hormonske terapije, če je to potrebno.
26. Upravljanje simptomov menopavze na naraven način: Hormon ther
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.
Opozorilo: medicinsko
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Upoštevajte, da je nevronska mreža, ki ustvarja odgovore na vprašanja, še posebej netočna, ko gre za številčno vsebino, na primer število ljudi, diagnosticiranih z določeno boleznijo.
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Opozorilo: avtorske pravice
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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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