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9 zvinhu zvaunogona kuita kudzivirira cancer

Dzidzo yehutano

About 1.8 mamirioni vanhu muUnited States vanoonekwa kuti vane gomarara gore rega rega. Chiverengero chinotyisa, asi nekutenda, haufanire kunge uri imwe nhamba.

Chimwe chezvinhu zvakasindimara pre-kubata ndechekuti kuwana kenza inyaya yemukana, kana genetics uye mukana, uye kuti hapana chingaitwe kudzikisa njodzi yekuzoonekwa uine cancer. Richard Wender, MD , mukuru wecancer control officer weiyo American Cancer Society . Muchokwadi, mumwe nemumwe wedu anogona kutora matanho ekuderedza njodzi yedu.

Nzira yekudzivirira gomarara

Kana iwe ukatanga aya maitiro ekudzivirira gomarara izvozvi uye nekuchengetedza mararamiro ane hutano, ungangotadza kuzviwana mune ramangwana-kusvika ku40% kushomeka, anodaro Dr. Wender.

1. Regedza kusvuta.

Chinhu chakakoshesa vanhu chavanogona kuita kana vachida kudzikisa kenza njodzi ndeyekusvuta fodya. Poshi kudzidza vakawana kuti kudonhedza tsika isati yasvika makore makumi mana kunogona kudzora mukana wako wekufa nechirwere chine chekuita nekusvuta ne90%. Kushandiswa kwefodya uye zvigadzirwa zvefodya zvakabatana zvisingaverengeki nemhando dzakati dzekenza, senge kenza yehuro neyemapapu, saka dzinga mudzanga uyo uye dzivisa hutsi hwefodya.

Izvo zvinogona kuenda kune e-fodya, zvakare, zvinoratidza Jennifer Ligibel, MD , chair of the American Society yeKiriniki Oncology's komiti yekudzivirira gomarara. Pakazara, kwete yakawanda-yakareba-tsvagurudzo yakafukidza iwo musoro wenyaya, asi e-midzanga uye vaping zvakatove zvakabatanidzwa mumakakatanwa ehutano-saka zvakachengeteka kungo gara kure.

2. Inwa zvishoma.

Deredza kunwa kwako doro. Iyo ingangove imwe yeakakosha ma carcinogen kufunga nezvayo, Dr. Wender anotsanangura. Doro nderechitatu pachinyorwa chezvinhu zvinokonzeresa cancer inogona kudzivirirwa. Kunwa zvakawandisa kunowedzera njodzi yemusoro, mutsipa, chiropa, uye kenza yemazamu.

3. Wana jekiseni.

Usapamhidzira kurapa kunogona kubatsira kukudzivirira gare gare muhupenyu. Kubaya kwevanhu papillomavirus (HPV) majekiseni , senge Gardasil 9 , vakaratidzirwa kudzikisa zvakanyanya njodzi yegomarara remuromo wechibereko, gomarara repanhengo, gomarara repanhengo, uye pamwe mamwe marudzi ekenza yemusoro neyemutsipa, Dr. Ligibel anodaro. Iwe unodawo kuwana hutachiona hwehepatitis A uye hepatitis B; urwere hunogona kukonzeresa kugomarara rechiropa.

4. Chinja kudya kwako.

Kunyangwe kudya kwakasarudzika kusati kwaratidzirwa kudzikisa njodzi yekenza, Dr. Wender anoti zvakakosha kutevedzera chikafu chine hutano zvakafanana. Chengetedza iro riine michero, maveji, nzungu, zviyo zvakakwana, nyama isina mafuta, uye mukaka une mafuta mashoma. Deredza nyama inogadzirwa, shuga yakawandisa, chikafu chinoputa, uye nyama tsvuku. Chirevo kubva ku International Agency yekutsvaga nezveCancer vakawana kuti kudya nyama yakawanda yakagadziriswa kunogona kuwedzera zvishoma njodzi yekenza. Iyo yakakosha hutano kubatsirwa kwekudya chirimwa-chakavakirwa kudya, yakaderera mune yakakwira-macalorie chikafu ndeyekuti inobatsira kuyera huremu hwako uye kudzivirira kufutisa, izvo zvinowedzera mukana wekenza.

Kurera huremu, kunyangwe zviyero zvine mwero, kunogona kubatsira kudzivirira cancer isati yazviratidza. Kunyanya kukosha, zvakadaro, usanzwa uine mhosva kana kuzvipa mhosva nezvekurema kupfuura zvaungade, Dr. Wender anodaro. Iri ibasa rakaoma uye chinetso chenguva dzose uye inoratidza zvakatipoteredza zvakapoteredza chikafu.

5. Ita maekisesaizi zvakanyanya.

Inogona kutinhira zvinotyisa, asi tsvakurudzo inoratidza iko kurovedza muviri kunogona kudzikisa njodzi yako yemhando gumi nemana dzekenza Kutanga nekuwedzera imwe yekuwedzera yekuwedzera mune yako yezuva nezuva maitiro, wobva wawedzera yako epanyama chiitiko kubva ipapo.

Heano akanaka mashoko, Dr. Wender anodaro. Hapana imwe mhando yekurovedza muviri inoshanda chero kupfuura imwe. Chinhu chakakosha kutsvaga mhando yechiitwa yaunofarira uye uchiita nguva dzose.

Izvi zvinoreva kuedza kuwana mamwe mazuva ese, angave maminetsi makumi matatu ekurovedza muviri kwakanyanya mazuva mashanu pavhiki, kana kunyangwe kufamba kweawa-refu.

Kuchengeta huremu hune hutano nekudya uye kurovedza muviri hakungokuise iwe panjodzi yakaderera yekenza, asi kunowedzerawo immune system yako kurwisa zvimwe zvirwere.

6. Pfeka mafuta ezuva.

Gomarara reganda ndiyo mhando yakajairika yekenza muU.S., saka dzivisa kugeza mibhedha uye usanyare pamusoro pekuunganidza paSPF. Dr. Ligibel vanoti kutanga uchidiki sezvo SPF inoshanda zvakanyanya pakudzivirira gomarara paunotanga kuripfeka pakutanga muhupenyu. Kupfeka SPF 15 zuva nezuva kunoderedza njodzi yako ye squamous cell carcinoma neinenge 40%, uye njodzi yako yemelanoma ne50%, sekureva Iyo Ganda Cancer Foundation .

7. Gara uchitariswa uye kuongororwa.

Kuonekwa kwekutanga kwakakosha kune vese vachidzivirira uye kubudirira kurapa cancer, saka ive shuwa yekuenda kune yako yegore panyama uye zvakare mira mukati kana chimwe chinhu chinoita senge chisingawanzo. Iwe unofanirwa kushingairira kuwana cancer kuongororwa, futi. Vamwe vanogona kubatsira kumisa chirwere.

Colorectal cancer yekuongorora, semuenzaniso, inoona inonamira polyps kuitira kuti ibviswe. Kervical nemazamu kuongororwa gomarara kunogona zvakare kuona shanduko dzakajeka dzinogona kurapwa vasati vaita gomarara. Tarisa nemubatsiri wako wehutano nezve izvo zviedzo zvaunoda, uye kangani. Inogona kusiyana zvichienderana nemhuri yako uye nhoroondo yekurapa.

8. Ziva nharaunda yako.

Mamiriro ekumba nekumba kwako anogona kukuisa panjodzi yekenza kupfuura zvaungatarisira.

Dzimba dzese dzinofanirwa kuongororwa radon, Dr. Wender anodaro. Radon ndiyo yechipiri inotungamira kukonzera kenza yemapapu kuseri kwekuratidzwa kwefodya.

Kuedzwa kuri nyore uye hakudhuri zvakanyanya; tsvaga maitiro ekuyedza imba yako kubva iyo Environmental Protection Agency .

Zvakare, basa rako uye zvaunofarira zvinogona kuva zvinhu zvine njodzi, futi. Zvinosanganisira kugara uchionekwa nemakemikari here? Kana zvirizvo, tsvaga kana iwo ari ma carcinogen uye kuti ungaderedza sei kuratidzwa kwako.

Ziva nhoroondo yemhuri yako.

Gomarara rinogona kunge riri nhaka, saka zvakakosha kuti uzive kana nhoroondo yemhuri yako yekurapa inokuisa panjodzi huru yekenza. Iwe unozodzidza kuti ndeapi marudzi aungave uri panjodzi, uye nguva yekutanga kuwana bvunzo dzekuongorora. Kana iwe uine nhoroondo yemhuri, iwe ungangoda kutanga imwe bvunzo nekukurumidza. Kunyangwe pasina njodzi yemageneti, Dr. Wender anoti, munhu wese anofanirwa kutanga kuongororwa gomarara pazera ramakore makumi mana nemashanu. Chiremba wako wekutanga anokwanisa kutsanangura kuti ndeapi mabvunzo anokurudzirwa.