1. Sagdyn iýmit iýmek: miwe, gök-gögerçin we bugdaý iýmek garyn rak howplylygyny azaltmaga kömek edýär.
2. Sagdyn agramy saklaň: Agyrlyk ýa-da semizlik garyn içeginiň rak howplylygyny artdyrýar, şonuň üçin hem sagdyn agramy saklamak üçin iýmitlenmek we beden meşgullanyşyny etmek wajyp.
3. Düzenli hereket et: Düzenli hereket etmek garyn rak howplylygyny azaltmaga kömek edýär.
4. Alkoholi az içmek: Alkoholi köp içmek garyn içeginiň rak howplylygyny artdyrýar, şonuň üçin az içmek wajyp.
5.Siqareti taşla:Siqaret çekmek köp rak görnüşleri üçin howp faktory bolup, şol sanda garyn içegesi raky.
Tüsseden el çekmek howpy azaltmaga kömek edýär.
6. Doly wagtly barlag geçiriň: Kolonoskopiýa ýaly yzygiderli barlaglar garyn içegesi rakyny derrew we dermanly wagtda anyklamaga kömek edýär.
7. Kronik ýagdaýlary bejermek: Şekerli kesel we garynjalaryň ýagyşly keselligi ýaly ýagdaýlar garynja rakynyň howpludygyny artdyryp biler, şonuň üçin bu ýagdaýlary bejermek wajyp.
8. Gyzyl we işlenmiş eti çäklendir: Köp miqdarda gyzyl we işlenmiş eti iýmek garyn rakynyň artýan howpludygy bilen baglanyşdyrylýar, şonuň üçin iýmitini çäklendirmek wajyp.
Aspirin almak barada pikirleniň: käbir barlaglar aspiriniň yzygiderli ulanmagynyň garyn içegesi rakynyň howplulygyny azaltmaga kömek edýändigini görkezýär.
Emma aspirini başlamazdan öň lukman bilen maslahatlaşmak wajyp.
10. Içeginiň saglygyna üns ber: Saglykly içeginiň mikrobiomasyny iýmit we probiyotikler arkaly saklamak garyn rak howplyny azaltmaga kömek edip biler.
11. Şöhleden gaça duruň: Meditsina suratlandyrma synaglary ýaly şöhle çykanda, garyn içegesi raky bolmagyň mümkinçiligi artýar, şonuň üçin mümkin boldugyndan çäklendirmek wajyp.
12. Stres bilen göreş: Ýüze çykýan stres immun sistemasyny gowşadyp, garyn içegesi rakynyň döremegine sebäp bolýar.
D witamini al: käbir barlaglara görä D witamini garyn içegesi rakdan goramaga kömek edýär.
14. Çagalaryň daşky tebigatda bolan zäherli zatlar bilen gatnaşyklaryny çäklendirmek: Käbir himiýa we hapalanýan zatlar bilen gatnaşykda bolmak garyn rakynyň döremegine sebäp bolýar, şonuň üçin mümkin boldugyndan gatnaşykda bolmagy çäklendirmek wajyp.
15. Doly iýmitleri almaga seret: käbir barlaglar kalsium we fol kislotasy ýaly käbir iýmitleri almaklyk garynça rak howpyny azaltmaga kömek edip bilýändigini görkezýär.
Emma, her hili goşmaça düzgüne başlamazdan öň lukmanyň bilen gürleşmek wajyp.
16. Emniýetli jynsy gatnaşykda bol: Adamda papillomavirus (HPV) ýaly jynsy gatnaşyk arkaly geçýän keselçilikler garynça rakynyň döremegine sebäp bolýar.
17. Kanser döredýän zatlar bilen işleşmekden gaça duruň: käbir iş ýerlerinde bolýan käbir himiýalary we hapalaýjylary iş ýüzünde ulanmak garyn raky mümkinçiligi artdyrýar, şonuň üçin bu zatlar bilen işleşende ätiýajylykly bolmaly.
18. Ýeterlikli uklaň: Uyk saglyk üçin wajypdyr.
19. Genetiki barlawy göz öňünde tut: Eger maşgalaňyzda garyn içegesi raky bolan bolsa, genetik barlawyň köpelýän howplylygyňyzy anyklamaga kömek edip biler we has nyşanaýly öňüni alyş strategiýasyna ýol berer.
20. Öwrenen zatlaryňyzy ýatda saklaň: Ýokary içegäniň rak keseliniň öňüni almak üçin alnan maslahatlary we alnan maglumatlary bilmek saglygyňyz barada dogry karara gelmäge kömek eder.
Marshall JR: Nutrition and colon cancer prevention. Curr Opin Clin Nutr Metab Care. 2009, 12 (5): 539-43.
Narayan S: Curcumin, a multi-functional chemopreventive agent, blocks growth of colon cancer cells by targeting beta-catenin-mediated transactivation and cell-cell adhesion pathways. J Mol Histol. 2004, 35 (3): 301-7.
Le Rolle AF, Chiu TK, Zeng Z, Shia J, Weiser MR, Paty PB, Chiu VK: Oncogenic KRAS activates an embryonic stem cell-like program in human colon cancer initiation. Oncotarget. 2016, 7 (3): 2159-74.
Obiała K, Obiała J, Jeziorski K, Owoc J, Mańczak M, Olszewski R: Improving Colon Cancer Prevention in Poland. A Long Way Off. J Cancer Educ. 2022, 37 (3): 641-644.
Huang EH, Wicha MS: Colon cancer stem cells: implications for prevention and therapy. Trends Mol Med. 2008, 14 (11): 503-9.
Egeberg R, Olsen A, Christensen J, Halkjær J, Jakobsen MU, Overvad K, Tjønneland A: Associations between red meat and risks for colon and rectal cancer depend on the type of red meat consumed. J Nutr. 2013, 143 (4): 464-72.
Sullivan HW, Rutten LJ, Hesse BW, Moser RP, Rothman AJ, McCaul KD: Lay representations of cancer prevention and early detection: associations with prevention behaviors. Prev Chronic Dis. 2010, 7 (1): A14.
['Ýagşylykdan ýüz öwürmek: medisina']
['Bu web - saýt diňe bilim we maglumat bermek üçin niýetlenen.']
['Berilen maglumat saglyk meselesini ýa-da keselini anyklamak ýa-da bejermek üçin ulanmaly däl we şahsy lukman maslahatyny gözleýänler lukman bilen maslahatlaşmaly.']
['Soragyň jogabyny döredýän sinir tory sanly maglumat babatda nädogry bolup biler.']
['Her wagt lukmanyňyzyň ýa-da başga bir saglyk hyzmatçysynyň maslahatyny sorap görüň. Bu web-saýtda okan zadyňyz üçin hiç haçan lukmanlaryň maslahatyny äsgermezlik etmäň ýa-da ony soramaga soňa goýmaň. Eger sizde medisina ýagdaýy kyn bolsa, 911-e jaň ediň ýa-da derrew iň golaýdaky hassahana baryň. Bu web-saýt ýa-da onuň ulanylyşy bilen lukman-hassa gatnaşygy döremeýär. BioMedLib-de, onuň işgärleri-de, ýa-da bu web-saýtda goşant goşýanlar-da, bu ýerde berilýän maglumat ýa-da onuň ulanylyşy babatda hiç hili açyk ýa-da örtülü wekilçilik etmeýärler.']
['Ýokary haklar']
['1998-nji ýylyň Digital Millennium Copyright Act, 17 U.S.C. § 512 (DMCA) haky bolanlar üçin Internetde görünýän materiallary ABŞ haky boýunça hukuklaryny bozýar diýip pikir edýänlere çäre görmäge mümkinçilik berýär. ']
['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.']
['Baglanyş']
['Haýsy soragyňyz / teklibiňiz bar bolsa bize email ýollaň.']
How to prevent colon cancer?
1. Eat a healthy diet: A diet rich in fruits, vegetables, and whole grains can help reduce the risk of colon cancer.
2. Maintain a healthy weight: Being overweight or obese increases the risk of colon cancer, so maintaining a healthy weight through diet and exercise is important.
3. Exercise regularly: Regular physical activity can help reduce the risk of colon cancer.
4. Limit alcohol consumption: Excessive alcohol consumption increases the risk of colon cancer, so it's important to drink in moderation.
5. Quit smoking: Smoking is a risk factor for many types of cancer, including colon cancer.
Quitting smoking can help reduce the risk.
6. Get regular screenings: Regular screenings, such as colonoscopies, can help detect colon cancer early when it is most treatable.
7. Manage chronic conditions: Conditions like diabetes and inflammatory bowel disease can increase the risk of colon cancer, so managing these conditions is important.
8. Limit red and processed meat: Eating large amounts of red and processed meat has been linked to an increased risk of colon cancer, so it's important to limit consumption.
9. Consider taking aspirin: Some studies suggest that regular use of aspirin may help reduce the risk of colon cancer.
However, it's important to talk to your doctor before starting an aspirin regimen.
10. Take care of your gut health: Maintaining a healthy gut microbiome through diet and probiotics may help reduce the risk of colon cancer.
11. Avoid exposure to radiation: Exposure to radiation, such as from medical imaging tests, can increase the risk of colon cancer, so it's important to limit exposure when possible.
12. Manage stress: Chronic stress can weaken the immune system and increase the risk of colon cancer, so managing stress through relaxation techniques or therapy can be helpful.
13. Get enough vitamin D: Some studies suggest that vitamin D may help protect against colon cancer, so getting enough through sunlight exposure, diet, or supplements may be beneficial.
14. Limit exposure to environmental toxins: Exposure to certain chemicals and pollutants can increase the risk of colon cancer, so it's important to limit exposure when possible.
15. Consider taking supplements: Some studies suggest that certain supplements, such as calcium and folic acid, may help reduce the risk of colon cancer.
However, it's important to talk to your doctor before starting any supplement regimen.
16. Practice safe sex: Some sexually transmitted infections, such as human papillomavirus (HPV), have been linked to an increased risk of colon cancer, so practicing safe sex can help reduce the risk.
17. Avoid exposure to carcinogens: Exposure to certain chemicals and pollutants, such as those found in some workplaces, can increase the risk of colon cancer, so it's important to take precautions when working with these substances.
18. Get enough sleep: Sleep is important for overall health, and chronic sleep deprivation has been linked to an increased risk of colon cancer.
19. Consider genetic testing: If you have a family history of colon cancer, genetic testing may help identify if you have an increased risk and allow for more targeted prevention strategies.
20. Stay informed: Staying up-to-date on the latest research and recommendations for colon cancer prevention can help you make informed decisions about your health.
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