1. Mantènnere unu pesu sanu: èssere grassos de prus o obesos creschet su riscu de tumore a su sinu.
Mantenni unu pesu giustu pro mesu de una dieta echilibrada e esertzìtzius regularis.
2. Esertzìtzios regulares: fàghere esertzìtzios fìsicos pro nessi 30 minutos a sa die podet agiudare a minimare su riscu de tumore a su sinu.
3. Mandigare bene: leare una dieta rica de fruta, birduras e laores, e limitare sas carnes rujas e cussas preparadas, gasi comente sas bèvidas e sos alimentos azucarados.
4. Limitai su consumu de alcol: bufai alcol fait aumentai su rischiu de tumori a su sinu.
Limiteit su consumu de alcol a non prus de una bèvida a sa die pro sas fèminas.
5. Allatare: s'allatamentu podet minimare unu pagu su riscu de tumore a su sinu.
6. Evitare sa terapia de càmbiu de s'ormone: Sa terapia de càmbiu de s'ormone podet crèschere s'arriscu de tumore a su sinu.
Si ddu bisòngiat, impreare sa dose prus bàscia pro su tempus prus curtzu possìbile.
7. Faghe rilevamentos regulares: Sas mammografias e sos esames de su sinu regulares podent agiudare a rilevare su tumore a su sinu in s'incumintzu, cando est prus curàbile.
8. Connosci sa stòria de sa famìlia tua: Si tenis stòria de tumori a su sinu in sa famìlia tua, chistionis cun su dutori apitzus de àteras optzionis de ischermu o prevenzioni.
9. Evitare s'espositzione a sas radiatziones e a s'incuinamentu ambientale: S'espositzione a sas radiatziones e a tzertos produtos chìmicos podet crèschere su riscu de tumore a su sinu.
10. Cunsidera meighinas: si tenes unu arriscu artu de tumore a su sinu, su dutore podet t'ammandare meighinas comente su tamoxifene o su raloxifene pro minimare su riscu.
11. Tenide relatziones sessuales seguras: impreare sa protetzione durante s'atividade sessuale podet reduire su riscu de infetziones trasmìtidas sessuale, chi podent èssere collegadas a su tumore a su sinu.
12. Gestire s'istress: S'istress crònicu podet indebilitare su sistema immunitàriu e crèschere su riscu de tumore a su sinu.
Pràtiga tècnicas de ridutzione de s'istress comente sa meditatzione, su yoga o sa respiratzione profunda.
13. Dormire sufitzientemente: Su dormire sufitziente est importante pro sa salude in generale e podet agiudare a reduire su riscu de tumore a su sinu.
14. Evitare de fumare: Su fumu est collegadu a medas tipos de tumore, inclùdidu su tumore a su sinu.
Si bufas, astènghide su fumu e evitade de lu bufare fintzas dae àteros.
15. Limitare s'espositzione a sustàntzias chìmicas chi alterant su sistema endòcrinu: Custas sustàntzias chìmicas, chi s'agatant in carchi plàstica e produtos de cura personale, podent imitare sos ormones e crèschere su riscu de tumore a su sinu.
Issèbera produtos etichetados "BPA-free" e evita de caentare su màndigu in cuntenidores de plàstica.
16. Cunsidera sos test genèticos: si tenes una istòria familiare forte de tumore a su sinu, faeddare cun su dutore tuo subra de sos test genèticos pro bìdere si tenes una mutatzione genètica chi creschet su riscu.
17. Abarrare informados: Abarrare a su passu cun sas ùrtimas chircas e racumandadas pro sa preventzione e s'iscrìere de su tumore a su sinu.
18. Unire·ti a unu grupu de suportu: S'acurtziamentu cun àteros chi ant afrontadu su tumore a su sinu o sunt a arriscu mannu podet frunire suportu emotivu e informatziones de agiudu.
19. èssere ativa: si tenes unu arriscu artu de tumore a su sinu, faeddare cun su dutore tuo de una mastectomia profilàstica, un'interventu chirùrgicu pro nde bogare unu o ambos sos senes pro minimare su riscu.
20. Pone in cunsideru s'allattamentu: S'allattamentu podet minimare unu pagu su riscu de tumore a su sinu, duncas pensa a s'allattamentu si ses in gradu.
21. Esaminade·bos a sa sola: Esaminade·bos a fitianu sos senos pro bìdere si b'at cambiamentos o nodos, e denuntziade·bos a su dotore.
222. Evitare s'espositzione a agentes cancerògenos: S'espositzione a tzertos produtos chìmicos, comente cussos chi s'agatant in carchi produtu de pulìtica o pestitzidas, podet crèschere su riscu de tumore a su sinu.
Issèbera alternativas naturales o orgànicas cando est possìbile.
Limite s'espositzione a sa lughe artifitziale a de note: S'espositzione a sa lughe artifitziale a de note podet interrùmpere su ritmu tzircadianu tuo e crèschere su riscu de tumore a su sinu.
Imprea cortinas iscuras o una mascara pro bufare pro blocare sa lughe cando ses dormende.
24. pigare bastante vitamina D: Sa vitamina D podet agiudare a reduire su riscu de tumore a su sinu.
Si pighet bastante lughe de su sole o pigat unu suplementu si netzessàriu.
25. Evitare s'espositzione esagerada a s'estrogenu: Sos livellos artos de estrogenu podent crèschere su riscu de tumore a su sinu.
Chie lu cheret podet pedire a su dotore suo.
26. Gestire sos sìntomos de sa menopàusi in manera naturale:
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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