1. Kudumisha uzito unaofaa: Kuwa na uzito kupita kiasi au kunenepa kupita kiasi huongeza hatari ya kupata kansa ya matiti.
Dumisha uzito unaofaa kwa kula chakula chenye usawaziko na kufanya mazoezi kwa ukawaida.
2. Fanya mazoezi kwa ukawaida: Kufanya mazoezi kwa angalau dakika 30 kwa siku kunaweza kusaidia kupunguza hatari ya kupata kansa ya matiti.
3. Kula vyakula vyenye afya: Kula vyakula vyenye matunda, mboga, na nafaka kamili, na upunguze vyakula vyenye nyama nyekundu na vilivyotengenezwa, pamoja na vinywaji na vyakula vyenye sukari.
4. Punguza matumizi ya kileo: Kunywa kileo huongeza hatari ya kupata kansa ya matiti.
Punguza unywaji wa kileo hadi kinywaji kimoja tu kwa siku kwa wanawake.
5. Kunyonyesha: Kunyonyesha kunaweza kupunguza kidogo hatari ya kupata kansa ya matiti.
6. Epuka tiba ya kuchukua nafasi ya homoni: Tiba ya kuchukua nafasi ya homoni yaweza kuongeza hatari ya kansa ya matiti.
Ikiwa unahitaji, tumia kipimo cha chini zaidi kwa muda mfupi iwezekanavyo.
7. Fanya uchunguzi wa mara kwa mara: Uchunguzi wa mara kwa mara wa matiti na uchunguzi wa matiti waweza kusaidia kugundua kansa ya matiti mapema, wakati ambapo inaweza kutibiwa zaidi.
8. Jifunze historia ya familia yako: Ikiwa una historia ya familia ya kansa ya matiti, zungumza na daktari wako juu ya chaguzi za ziada za kuchunguza au kuzuia.
9. Epuka kuathiriwa na mnururisho na uchafuzi wa mazingira: Kuathiriwa na mnururisho na kemikali fulani kunaweza kuongeza hatari ya kupata kansa ya matiti.
10. Fikiria dawa: Ikiwa una hatari kubwa ya kupata kansa ya matiti, daktari wako aweza kupendekeza dawa kama vile tamoxifen au raloxifene ili kusaidia kupunguza hatari hiyo.
11. Fanya ngono kwa usalama: Kutumia ulinzi wakati wa ngono kunaweza kupunguza hatari ya kuambukizwa magonjwa ya zinaa, ambayo yanaweza kuhusishwa na kansa ya matiti.
12. Kudhibiti mkazo: Mkazo wa kudumu waweza kudhoofisha mfumo wa kinga na kuongeza hatari ya kupata kansa ya matiti.
Fanya mazoezi ya kupunguza mkazo kama vile kutafakari, yoga, au kupumua kwa kina.
13. Pata usingizi wa kutosha: Usingizi wa kutosha ni muhimu kwa afya ya jumla na waweza kusaidia kupunguza hatari ya kansa ya matiti.
14. Epuka kuvuta sigara: Kuvuta sigara kunahusiana na aina nyingi za kansa, kutia ndani kansa ya matiti.
Ukiwa mvutaji wa sigara, acha kuvuta sigara na uepuke kuvuta sigara.
15. Punguza matumizi ya kemikali zinazovuruga mfumo wa neva: Kemikali hizo, zinazopatikana katika plastiki na bidhaa za utunzaji wa kibinafsi, zinaweza kuiga homoni na kuongeza hatari ya kansa ya matiti.
Chagua bidhaa zilizoandikwa "zisizo na BPA" na uepuke kupasha chakula joto katika vyombo vya plastiki.
16. Fikiria upimaji wa chembe za urithi: Ikiwa una historia kubwa ya familia ya kansa ya matiti, zungumza na daktari wako kuhusu upimaji wa chembe za urithi ili uone ikiwa una mabadiliko ya chembe za urithi yanayoongeza hatari yako.
17. Kuwa na habari: Kuwa na habari za hivi karibuni kuhusu utafiti na mapendekezo ya kuzuia na kuchunguza kansa ya matiti.
18. Jiunge na kikundi cha kusaidia: Kuwasiliana na wengine ambao wamekabiliwa na kansa ya matiti au walio katika hatari kubwa ya kupata kansa ya matiti kunaweza kutoa utegemezo wa kihisia-moyo na habari zenye kusaidia.
19. Jitahidi: Ikiwa unakabili hatari kubwa ya kupata kansa ya matiti, zungumza na daktari wako kuhusu upasuaji wa kuondoa matiti moja au yote mawili ili kupunguza hatari hiyo.
20. Fikiria kunyonyesha: Kunyonyesha kunaweza kupunguza kidogo hatari ya kupata kansa ya matiti, kwa hiyo fikiria kunyonyesha ikiwa unaweza.
21. Jichunguze mwenyewe: Angalia matiti yako kwa ukawaida ili uone kama kuna mabadiliko au vidonda, na umwambie daktari wako ikiwa una wasiwasi wowote.
222. Epuka kuathiriwa na vitu vinavyosababisha kansa: Kuathiriwa na kemikali fulani, kama zile zinazopatikana katika bidhaa fulani za kusafisha au dawa za kuua wadudu, kunaweza kuongeza hatari ya kansa ya matiti.
Chagua vyakula vya asili au vya kikaboni inapowezekana.
233. Punguza mwonekano wa mwanga wa bandia usiku: Mwangaza wa mwangaza wa bandia usiku waweza kuvuruga mwenendo wako wa kila siku na kuongeza hatari ya kansa ya matiti.
Tumia mapazia ya giza au kinyago cha kulala ili kuzuia mwangaza unapolala.
24. Pata vitamini D ya kutosha: Vitamini D yaweza kusaidia kupunguza hatari ya kansa ya matiti.
Pata mwangaza wa kutosha wa jua au chukua nyongeza ikiwa inahitajika.
25. Epuka kutumia estrojeni kupita kiasi: Kiwango cha juu cha estrojeni kinaweza kuongeza hatari ya kansa ya matiti.
Zungumza na daktari wako kuhusu chaguzi za tiba ya homoni ikiwa inahitajika.
26. Kudhibiti dalili za kumalizika kwa hedhi kwa njia ya asili: Hormone ther
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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.
Kanusho la dhima: matibabu
Tovuti hii hutolewa kwa madhumuni ya elimu na habari tu na si kutoa ushauri wa matibabu au huduma za kitaaluma.
Habari inayotolewa haipaswi kutumiwa kugundua au kutibu tatizo la afya au ugonjwa, na wale wanaotafuta ushauri wa kibinafsi wa kitiba wanapaswa kushauriana na daktari aliye na leseni.
Tafadhali kumbuka mtandao wa neva ambao hutengeneza majibu ya maswali, ni hasa usio sahihi linapokuja maudhui ya nambari. Kwa mfano, idadi ya watu waliogunduliwa na ugonjwa fulani.
Daima kutafuta ushauri wa daktari wako au mtoa huduma nyingine ya afya waliohitimu kuhusu hali ya matibabu. Kamwe kupuuza ushauri wa matibabu ya kitaaluma au kuchelewesha katika kutafuta yake kwa sababu ya kitu umesoma kwenye tovuti hii. Kama unafikiri unaweza kuwa na dharura ya matibabu, piga simu 911 au kwenda chumba cha dharura karibu mara moja. Hakuna uhusiano daktari-mgonjwa ni kuundwa na tovuti hii au matumizi yake. Wala BioMedLib wala wafanyakazi wake, wala mchangiaji yoyote ya tovuti hii, hufanya uwakilishi wowote, wazi au implicit, kuhusiana na taarifa zinazotolewa hapa au matumizi yake.
Utoaji wa dhima: hakimiliki
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Kushindwa kujumuisha habari zote hapo juu kunaweza kusababisha ucheleweshaji wa usindikaji wa malalamiko yako.
Mawasiliano
Tafadhali tutumie barua pepe na swali lolote / pendekezo.
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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