Kasi mungachita wuli kuti muleke kutora kansa ya mu mabere?
1. Lutilirani kuŵa na thupi liwemi: Para munthu wali na thupi liwemi panji wakututuŵa comene, wangakoleka na kansa ya mu mabere.
Lutilirani kurya vyakurya vyakwenelera na kuchita maseŵero ghakukhozga thupi.
2. Kucita maseŵero ghakukhozga thupi nyengo zose: Kucita maseŵero ghakukhozga thupi kwa maminiti 30 pa zuŵa kungatovwira kuti tileke kuzakakoleka na kansa ya mu mabere.
4. Lekani kumwa comene moŵa: Kumwa moŵa kukusazgirako ulwari wa kansa ya mu mabere.
Ŵanakazi ŵaleke kumwa chomene moŵa pa zuŵa.
5. Kuyamwa: Kuyamwa kungacepeskako kansa ya mabere.
6. Lekani kupokera munkhwala uwo ukuŵa na mahomoni: Munkhwala uwu ungamupangiskani kuti muŵe na kansa ya mu mabere.
Usange mukukhumbikwira munkhwala uwu, lekani kuwupeleka kwa nyengo yitali.
7. Jisangani nyengo zose: Para mukusanda mabere nyengo zose, mungamanya kuti muli na kansa apo yicali yambura suzgo.
8. Manyani umo mbumba yinu yiliri: Usange mu mbumba yinu muli munthu uyo wali na kansa ya mu mabere, dumbiskanani na dokotala winu kuti wamovwirani umo mungacitira kuti muleke kuŵa nayo.
9. Lekani kupwetekeka na vinthu ivyo vikupanga mphepo na vinthu vinyake: Para munthu wapwetekeka na vinthu ivyo vikupanga mphepo panji vinthu vinyake, wangakoleka na kansa ya mu mabere.
10. Wonani munkhwala uwo mungatora: Usange muli na kansa ya mu mabere, dokotala wangamupani munkhwala wa tamoxifen panji raloxifene kuti muleke kuŵa na kansa iyi.
11. Kugonana kwambura kujivikilira: Para munthu wakugonana kwambura kujivikilira, wangakoleka yayi na matenda agho ghakwambukira para munthu wagonana na munyake.
12. Lekani kwenjerwa: Kwenjerwa nyengo zose kungananga nkhongono ya thupi la munthu ya kulimbana na matenda ndipo kungawovwira kuti munthu wasuzgike na kansa ya mu chifuwa.
Para mukusuzgika maghanoghano, ghanaghaniranipo, chitani maseŵero ghakupumulira.
13. Mugonenge mwakukwana: Kugona mwakukwana nkhwakuzirwa comene kuti munthu waŵe na umoyo uwemi ndipo kungamovwira kuti waleke kuŵa na kansa ya pa mabere.
14. Lekani kukhweŵa hona: Kukhweŵa hona kukwambiska kansa zinandi, kusazgapo kansa ya mu mabere.
Usange mukukhweŵa, lekani ndipo lekani kukhweŵa.
15. Lekani kumwa munkhwala uwo ungananga wongo: Munkhwala uwu ukusangika mu mapulasitiki na vinthu vinyake ivyo ŵanthu ŵakuvwara.
Sankhani vyakurya ivyo vili na mazgu ghakuti "BPA mulije" ndipo lekani kuphikira vyakurya mu mapulasitiki.
16. Ghanaghanirani za kupima majini: Usange mu mbumba yinu muli ŵanthu ŵanandi awo ŵali na kansa ya mu mabere, phalirani dokotala winu kuti wapime majini ghinu kuti wawone usange muli na kansa.
17. Manyani vinandi: Manyani ivyo ŵasayansi ŵabowozga pa nkhani ya kansa ya mu mabere.
18. Kuŵa mu gulu la ŵanthu awo ŵakovwirana: Kucezga na ŵanthu awo ŵali na kansa ya mu mabere panji awo ŵangakoleka nayo kungaŵawovwira.
19. Lekani kughanaghana waka: Usange muli na kansa ya mu mabere, phalirani dokotala kuti wamovwirani.
20. Lekani mwana winu waleke kumonkheska: Kuwonkheska kungacepeskako kansa ya mu mabere, ntheura usange mungafiska, lekani kumonkheska.
21. Jisandani mwekha: Nyengo zose jisanani usange muli na tumigelo panji nthenda yinyake mu mabere ghinu, ndipo phalirani dokotala.
222. Lekani kuŵika vinthu ivyo vingapangiska kansa: Vinthu vinyake ivyo vikusangika mu vyakuphakaphaka panji mu munkhwala wakukoma vinyama, vingapangiska kansa ya mu mabere.
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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