Kupewa khansa: yang'anirani momwe mumakhalira

Monga matenda aliwonse, khansa imatha kuchitika popanda chenjezo. Zinthu zambiri zomwe zimawonjezera chiopsezo cha khansa ndizosatheka kuzilamulira, monga mbiri ya banja lanu komanso majini anu. Zina, monga ngati mumasuta kapena mumawonedwa khansa pafupipafupi, muli m'manja mwanu.

Kusintha zizolowezi zina kumatha kukupatsani chida champhamvu chothandizira kupewa khansa. Zonsezi zimayamba ndi moyo wanu.

Kusiya kusuta kumakhudza kwambiri chiopsezo cha khansa. Fodya amakhala ndi mankhwala owopsa omwe amawononga maselo anu ndikupangitsa kuti khansa ikule. Kuvulaza mapapu anu si vuto lokhalo. Kusuta fodya komanso kugwiritsa ntchito fodya kumayambitsa mitundu yambiri ya khansa, monga:

• Mapapo
• Pakhosi
• Pakamwa
• Minyewa
• Chikhodzodzo
• Impso
• Pancreatic
• Ena mwa leukemias
• Mimba
• Colon
• Kuchuluka
• Chiberekero

Masamba a fodya ndi mankhwala omwe amawonjezeredwa siabwino. Kusuta fodya mu ndudu, ndudu, ndi mapaipi, kapena kutafuna fodya kumatha kukupatsani khansa.

Ngati mumasuta, kambiranani ndi omwe akukuthandizani masiku ano za momwe mungalekerere kusuta fodya komanso kusuta fodya.

Dzuwa la dzuwa limatha kusintha khungu lanu. Magetsi a dzuwa (UVA ndi UVB) amawononga khungu. Magetsi owopsawa amapezekanso m'mabedi ofufuzira khungu ndi ma sunlamp. Kutenthedwa ndi dzuwa komanso zaka zambiri zowonekera padzuwa kumatha kubweretsa khansa yapakhungu.

Sizikudziwika ngati kupewa dzuwa kapena kugwiritsa ntchito zoteteza ku dzuwa kumatha kupewa khansa yonse yapakhungu. Komabe, ndibwino kuti mudziteteze ku cheza cha UV:

• Khalani mumthunzi.
• Phimbani ndi zovala zoteteza, chipewa, ndi magalasi.
• Pakani sunscreen mphindi 15 mpaka 30 musanatuluke panja. Gwiritsani ntchito SPF 30 kapena kupitilira apo ndikuyambiranso maola awiri aliwonse ngati mudzakhala mukusambira, kutuluka thukuta, kapena kunja kwa dzuwa kwa nthawi yayitali.
• Pewani mabedi okutira khungu ndi nyali zowala.

Kunyamula zolemera zochulukirapo kumabweretsa kusintha kwama mahomoni anu. Kusintha kumeneku kumatha kuyambitsa kukula kwa khansa. Kukhala wonenepa kwambiri (wonenepa kwambiri) kumayika pachiwopsezo chachikulu cha:

• Khansara ya m'mawere (pambuyo pa kusamba)
• Khansara yaubongo
• Khansa ya m'matumbo
• Khansa ya Endometrial
• Khansara ya pancreatic
• Khansa ya Esophageal
• Khansa ya chithokomiro
• Khansa ya chiwindi
• Khansa ya impso
• Khansara ya gallbladder

Chiwopsezo chanu chimakhala chachikulu ngati kuchuluka kwamagulu anu (BMI) ndikokwanira kuti mungaoneke wonenepa. Mutha kugwiritsa ntchito chida chapaintaneti kuwerengera BMI yanu pa www.cdc.gov/healthyweight/assessing/index.html. Muthanso kuyeza mchiuno mwanu kuti muone pomwe mwayima. Mwambiri, mayi yemwe ali ndi chiuno chopitilira masentimita 89 (89 masentimita) kapena bambo wokhala ndi chiuno chopitilira mainchesi 40 (102 sentimita) amakhala pachiwopsezo chowonjezeka chamatenda chifukwa chakunenepa kwambiri.

Chitani masewera olimbitsa thupi nthawi zonse ndikudya zakudya zopatsa thanzi kuti muchepetse kunenepa. Funsani othandizira anu kuti akuthandizeni momwe mungachepetsere thupi lanu bwinobwino.

Kuchita masewera olimbitsa thupi ndi kwathanzi kwa onse, pazifukwa zambiri. Kafukufuku wasonyeza kuti anthu omwe amachita masewera olimbitsa thupi amawoneka kuti ali ndi chiopsezo chochepa cha khansa zina. Kuchita masewera olimbitsa thupi kungakuthandizeni kuti muchepetse kunenepa. Kukhala wokangalika kumatha kukutetezani ku khansa ya m'matumbo, m'mawere, m'mapapo, komanso m'mapapo.

Malinga ndi malangizo adziko, muyenera kuchita masewera olimbitsa thupi kwa maola awiri ndi mphindi 30 pasabata kuti muthandizidwe ndi thanzi lanu. Ndiye mphindi 30 masiku 5 pasabata. Kuchita zambiri ndibwino kuti mukhale ndi thanzi labwino.

Kusankha bwino zakudya kumatha kulimbikitsa chitetezo cha mthupi mwanu ndipo kumatha kukutetezani ku khansa. Chitani izi:

• Idyani zakudya zochulukirapo monga zipatso, nyemba, nyemba zamasamba, ndi masamba obiriwira
• Imwani madzi ndi zakumwa zopanda shuga
• Pewani zakudya zopangidwa kuchokera m'mabokosi ndi zitini
• Pewani nyama yosinthidwa monga hotdogs, nyama yankhumba, ndi nyama zopatsa
• Sankhani mapuloteni owonda monga nsomba ndi nkhuku; Chepetsani nyama yofiira
• Idyani dzinthu dzambewu, pasitala, buledi, ndi buledi
• Chepetsani zakudya zonenepetsa, monga ma fries aku France, ma donuts, ndi zakudya zachangu
• Chepetsani maswiti, zinthu zophika, ndi maswiti ena
• Idyani magawo ang'onoang'ono a zakudya ndi zakumwa
• Konzani zakudya zanu zambiri kunyumba, m'malo mongogula zopangidwa kale kapena kudya kunja
• Konzani zakudya mwa kuphika m'malo mongowira kapena kuphika; pewani msuzi ndi mafuta onenepa

Khalani odziwa. Mankhwala ndi zotsekemera zowonjezera zakudya zina zikuyang'aniridwa kuti zitha kulumikizana ndi khansa.

Mukamamwa mowa, thupi lanu limayenera kuwugwetsa. Munthawi imeneyi, chopangidwa ndi mankhwala chimatsalira m'thupi chomwe chitha kuwononga maselo. Kumwa mowa kwambiri kumathanso kukulepheretsani kupeza zakudya m'thupi zomwe thupi lanu limafunikira.

Kumwa mowa kwambiri kumagwirizana ndi khansa zotsatirazi:

• Khansa yapakamwa
• Khansa ya Esophageal
• Khansa ya m'mawere
• Khansa yoyipa
• Khansa ya chiwindi

Chepetsani mowa wanu pa zakumwa ziwiri patsiku kwa amuna ndi chakumwa chimodzi patsiku kwa akazi kapena osamwa konse.

Wothandizira anu akhoza kukuthandizani kuti muwone ngati muli ndi khansa komanso zomwe mungachite. Pitani kwa omwe amakupatsani mayeso kuti mukayese. Mwanjira imeneyi mumakhala pamwamba pazomwe muyenera kuyang'ana khansa. Kuyezetsa magazi kumatha kuthandiza kuzindikira khansa msanga ndikukhalitsa mwayi wochira.

Matenda ena amathanso kuyambitsa khansa. Lankhulani ndi omwe amakupatsani ngati muyenera kulandira katemera:

• Vuto la papillomavirus (HPV). Kachilomboka kamakulitsa chiopsezo cha khansa ya pachibelekeropo, mbolo, nyini, vulvar, anus, ndi pakhosi.
• Hepatitis B. Matenda a hepatitis B amachulukitsa chiopsezo cha khansa ya chiwindi.

Itanani omwe akukuthandizani ngati:

• Muli ndi mafunso kapena nkhawa zokhudzana ndi chiopsezo cha khansa komanso zomwe mungachite
• Muyenera kuyezetsa matenda a khansa

Kusintha kwa moyo - khansa

Basen-Engquist K, Brown P, Coletta AM, Savage M, Maresso KC, Hawk ET. Moyo ndi kupewa khansa. Mu: Niederhuber JE, Armitage JO, Kastan MB, Doroshow JH, Tepper JE, olemba. Chipatala cha Abeloff's Oncology. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2020: mutu 22.

Moore SC, Lee IM, Weiderpass E, ndi al. Mgwirizanowu wochita masewera olimbitsa thupi omwe ali pachiwopsezo cha mitundu 26 ya khansa mwa akulu 1.44 miliyoni. JAMA Intern Med. 2016; 176 (6): 816-825. PMID: 27183032 adasankhidwa.ncbi.nlm.nih.gov/27183032/.

Tsamba la National Cancer Institute. Mowa ndi khansa. www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet. Idasinthidwa pa Seputembara 13, 2018. Idapezeka pa Okutobala 24, 2020.

Tsamba la National Cancer Institute. Mavuto osuta ndudu komanso thanzi la kusiya. www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/cessation-fact-sheet. Idasinthidwa pa Disembala 19, 2017. Idapezeka pa Okutobala 24, 2020.

Tsamba la National Cancer Institute. Kunenepa kwambiri ndi khansa. www.cancer.gov/about-cancer/causes-prevention/risk/obesity/obesity-fact-sheet. Idasinthidwa pa Januware 17, 2017. Idapezeka pa Okutobala 24, 2020.

Dipatimenti ya Zaumoyo ku United States. Malangizo Ogwira Ntchito Thupi kwa Achimereka, mtundu wachiwiri. Washington, DC: U.S. Department of Health and Human Services; 2018. health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf. Idapezeka pa Okutobala 24, 2020.

• Khansa