1. Sagdyn agramy sakla: Agyr agramlylyk ýa semizlik döw rakynyň howplulygyny artdyrýar.
Sagdyn iýmit we beden meşgullanyşy bilen sagdyn agramy saklaň.
2. Düýpli beden meşgullanyşyny ediň: günde 30 minut beden meşgullanyşyny ediň.
3. Sagdyn iýmitlenmek: köp miwe, gök önüm we bugdaý iýip, az şekerli içgileri we iýmitleri iýip, az işlenilen we gyzyl et iýmek.
4. Alkoholidin el çekmek: Alkoholidin el çekmek döw raky mümkinçiligi artdyrýar.
Aýallar günde bir içgiden köp içmeli däl.
5. Emdirmek: Emdirmek döw raky mümkinçiligi biraz azaltýar.
6. Hormon dermanlaryny ulanmakdan gaça duruň: Hormon dermanlary döw raky mümkinçiligi artdyrýar.
Eger gerek bolsa, mümkin boldugyndan az wagt üçin iň kiçijik doza ulan.
7. Mydamly barlaň: Mydamly mamografiýa we göwüsleri barlamak göwüs rakyny derrew, bejeriljek wagty tapmaga kömek edýär.
Eger siziň maşgalaňyzda döwme raky bolan bolsa, lukman bilen maslahatlaşyp, ony öňünden nädip öňe alyp bolýandygyny biliň.
9. Radiasiýa we daşky şertlere uçramagyň öňüni al: Radiasiýa we käbir himiýalary ulanmak döw raky mümkinçiligi artdyrýar.
10. Dərmanlary göz öňünde tut: Eger sizde döw raky bolmagyň uly howpy bar bolsa, lukman size bu howpy azaltmaga kömek edýän tamoksifen ýa-da raloksifen ýaly dermanlary maslahat berip biler.
11. Emniýetli jynsy gatnaşykda bol: jynsy gatnaşykda özüni goramaklyk, göwrelilige eltýän jynsy keselçilikleriň öňüni almaga kömek edýär.
12. Stres bilen baş etmek: Daýyn stres immun sistemasyny gowşadyp, döw raky mümkinçiligi artdyrýar.
Stresi ýeňmek üçin meditasiýa, yoga ýa-da çuň dem almak ýaly usullary ulanyň.
13. Ýeterlikli uklaň: Ýeterlikli uky saglyk üçin wajyp we döw raky mümkinçiligiň azalmagyna kömek edýär.
14.Siqaretden gaça duruň:Siqaret içmek köp rak görnüşleri bilen baglanyşykly, şol sanda göwüs raky.
Eger siz çilim çekýän bolsaňyz, ony taşlaň we çilim çekýän adamlardan gaça duruň.
15. Endokrin sistemany bozýan himiýalary az ulanyň: Bu himiýalar käbir plastiklerde we şahsy bejergi zatlarynda bar, gormonlary nusgalap, döw raky howplylygyny artdyryp biler.
"BPA-syz" diýen tagmalary saýlaň we iýmitleri plastik gaplarda gyzdyrmaň.
Eger siziň maşgalaňyzda döwüs raky bolan bolsa, lukman bilen gepleşip, sizde rak keseline eltýän bir gen mutasiýasy barmy ýa ýokmy bilmek üçin genetik barlagyň geçirilmegi barada maslahatlaşyň.
17. Öwrenmek üçin: döw rakynyň öňüni almak we ony anyklamak üçin alnan iň soňky maglumatlary we maslahatlary okap dur.
18. Özüňi goldamak üçin gurama gatnaş: Göwreliligi bolan ýa-da göwreli bolmak howpy bar adamlar bilen gatnaşsaň, olar saňa duýgy taýdan goldap we peýdaly maglumat berip biler.
19. Öňünden hereket et: Eger seni döwüs raky howply bolsa, lukman bilen gepleşip, bir ýa-da iki döwüsini aýyrmak barada maslahatlaş.
20. Emdirmegi göz öňünde tut: Emdirmek döwüs raky riskini biraz peseldýär, şonuň üçin hem emdirmegi göz öňünde tut eger başaryp bilseňiz.
21. Özüňi barla: döwşüňde özgerişik ýa - da çüý bolmadyk bolsa, ony yzygiderli barlap dur.
222. Kanser döredýän zatlar bilen gatnaşykdan gaça duruň: käbir arassalaýyş zatlarynda ýa-da pestisidlerde bolan käbir himiýalary ulanmak döw raky mümkinçiligi artdyrýar.
Mümkin boldugyndan tebigy ýa-da organik dermanlary saýlaň.
Gije süni yşykdan daşda durmagyñ çägi: Gije süni yşykdan daşda durmak gün tertibini bozup, göwüs raky howplylygyny artdyryp biler.
Ýagtylykdan goramak üçin garaňky perde ýa-da ýatmak üçin maska ulan.
24. D witamini al: D witamini döw raky howpludygyny azaltmaga kömek edip biler.
Gün şöhlesi bilen ýeterlikli wagt geçiriň ýa-da gerek bolsa, bir goşmaça iýmit alyň.
25. Östrogen bilen köp gatnaşykdan gaça duruň: Östrogenin köp derejesi göwüs raky howplulygyny artdyryp biler.
Gerek bolsa, lukman bilen gormon bejergisi barada gürleş.
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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['Eger siz biziň web saýtymyz ýa-da hyzmatlarymyz bilen baglanyşykly edip berilýän maglumat ýa-da materiallaryň siziň avtorlyk hukugyňyzy bozýandygyny dogry ynansaňyz, siz (ýa-da wekiliňiz) maglumat ýa-da materiallary aýyrmak ýa-da olara girmegiň bökülmegi barada bize habarlama ýollap bilersiňiz.']
['Habarlamalar elektron poçta arkaly ýazylgy ýollanmaly (elektron poçta jaýyny görmek üçin "Mugallymlar" bölüminde seret).']
['DMCA nusgasyna görä, hakyňy bozmak barada habar bermegiňde şu maglumatlar gerek: (1) hakyňy bozmakda aýyplanýan hakyňy goraýan işiň suratlandyrmasy; (2) hakyňy bozýan maglumatyň suratlandyrmasy we maglumaty tapmaga ýeterlik maglumat; (3) seniň bilen habarlaşmak üçin maglumat, şol sanda seniň adres, telefon we elektron poçtalaryň; (4) seniň hakyňy bozýan maglumatyň hak eýesi ýa-da onuň wekili tarapyndan ýa-da kanun boýunça rugsat berilmändigine gowy ynamyň bardygy barada şaýatlyk.']
['5) Siziň ýalan sözlemek jezasy astynda gol çekip, habarlamada berilýän maglumatyň dogrydigini we siziň bozulan diýip aýyplanýan avtorlyk hukugyny goramaga ygtyýaryňyzyň bardygyny tassyklaýan şaýatlygyňyz;']
['we (6) hak eýesiniň ýa-da hak eýesi adyndan hereket etmäge ygtyýary bolan adamyň fiziki ýa-da elektron goly. ']
['Eger ýokarda agzalan maglumatlaryň ählisini ýazmasaň, şikayetleriňiň çözülmegi giçleşdiriler.']
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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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