Rigakafin cutar kansa: kula da rayuwarka

Kamar kowane cuta ko cuta, kansar na iya faruwa ba tare da faɗakarwa ba. Abubuwa da yawa waɗanda ke ƙara yawan haɗarin cutar kansa sun fi ƙarfinku, kamar tarihin danginku da ƙwayoyinku. Sauran, kamar ko kuna shan sigari ko kuma yin gwaji na kansa, suna cikin ikonku.

Canza wasu halaye na iya ba ku kayan aiki mai ƙarfi don taimakawa hana kansar. Duk yana farawa ne da tsarin rayuwar ku.

Barin shan taba yana da tasiri kai tsaye a kan haɗarin cutar kansa. Taba tana dauke da sinadarai masu cutarwa wadanda suke lalata kwayoyin halittar ka kuma suke haifar da ci gaban daji. Ba cutar da huhun ku ba ne kawai damuwa. Shan sigari da shan taba suna haifar da nau'o'in cutar kansa, kamar:

• Huhu
• Maƙogwaro
• Baki
• Maganin ciki
• Mafitsara
• Koda
• Pancreatic
• Wasu cutar sankarar bargo
• Ciki
• Zazzaɓi
• Mahaifa
• Cervix

Ganyen taba da sinadaran da aka kara musu ba lafiya. Shan taba a cikin sigari, sigari, da bututu, ko shan tababa duk na iya ba ka cutar kansa.

Idan ka sha taba, yi magana da mai baka kiwon lafiya a yau game da hanyoyin da zaka daina shan taba da duk wata sigari.

Hasken ultraviolet a cikin hasken rana na iya haifar da canje-canje ga fatarka. Hasken rana (UVA da UVB) suna lalata ƙwayoyin fata. Hakanan ana samun waɗannan haskoki masu cutarwa a cikin gadajen tanning da hasken rana. Konewar rana da shekaru masu yawa na fitowar rana na iya haifar da cutar kansa.

Babu tabbaci ko gujewa rana ko amfani da gilashin hasken rana na iya hana kowane irin cutar kansa. Duk da haka, kun fi kyau kare kanku daga hasken UV:

• Tsaya a inuwa.
• Rufe da kayan kariya, hula, da tabarau.
• Aiwatar da hasken rana mintuna 15 zuwa 30 kafin a fita waje. Yi amfani da SPF 30 ko sama da haka kuma a sake shafawa kowane awa 2 idan zaku yi iyo, gumi, ko a waje cikin rana kai tsaye na dogon lokaci.
• Guji gadaje na tanning da fitilun rana.

Caraukar ƙarin nauyin mai yawa yana haifar da canje-canje a cikin homononka. Wadannan canje-canjen na iya haifar da ci gaban cutar kansa. Yin nauyi (kiba) yana sanya ka cikin haɗari mafi girma don:

• Ciwon nono (bayan gama al'ada)
• Ciwon kwakwalwa
• Ciwon hanji
• Ciwon daji na endometrium
• Ciwon daji na Pancreatic
• Ciwon kansa
• Ciwon kansa na thyroid
• Ciwon hanta
• Ciwon koda
• Ciwon ciki na mafitsara

Haɗarin ku ya fi girma idan ma'aunin jikin ku (BMI) ya isa ya zama mai obese. Kuna iya amfani da kayan aikin kan layi don lissafin BMI a www.cdc.gov/healthyweight/assessing/index.html. Hakanan zaka iya auna kugu don ganin inda ka tsaya. Gabaɗaya, mace mai ɗamara sama da inci 35 (santimita 89) ko kuma namiji mai kugu sama da inci 40 (santimita 102) na cikin haɗarin fuskantar matsalolin lafiya daga kiba.

Motsa jiki a kai a kai kuma ku ci abinci mai kyau dan kiyaye nauyin jikin ku. Tambayi mai ba ku shawarwari kan yadda za ku rage kiba lafiya.

Motsa jiki lafiyayyine ga kowa, saboda dalilai dayawa. Nazarin ya nuna cewa mutanen da ke motsa jiki kamar suna da ƙananan haɗarin wasu cututtukan kansa. Motsa jiki zai iya taimaka muku rage nauyi. Kasancewa cikin aiki na iya taimaka maka kariya daga ciwon ciki, nono, huhu, da kuma cututtukan endometrial.

Dangane da jagororin ƙasa, ya kamata ku motsa jiki na awanni 2 da minti 30 a kowane mako don amfanin lafiyar ku. Wannan shine minti 30 aƙalla kwanaki 5 a mako. Yin ƙari ya fi kyau ga lafiyar ku.

Kyakkyawan zaɓin abinci na iya haɓaka garkuwar ku kuma yana iya taimaka muku kariya daga cutar kansa. Theseauki waɗannan matakan:

• Ku ci karin kayan abinci na tsire-tsire kamar 'ya'yan itãcen marmari, wake, wake, da kayan lambu
• Sha ruwa da ruwan ananan-sukari
• Guji abincin da aka sarrafa daga kwalaye da gwangwani
• Guji kayan abinci da aka sarrafa su kamar hotdogs, naman alade, da naman alade
• Zaba sunadarai mara kyau kamar kifi da kaza; iyakance jan nama
• Ku ci hatsin hatsi, da taliya, da bussai, da burodi
• Rage yawan abinci mai kiba mai yawa, kamar su soyayyen faransan, dunƙuli, da abinci mai sauri
• Iyakance alewa, kayan da aka toya, da sauran kayan zaki
• Yi amfani da ƙananan abinci da abin sha
• Shirya yawancin abincinku a gida, maimakon siyan kayan da aka riga aka shirya ko cin abinci a waje
• Shirya abinci ta yin burodi maimakon dafa ko nikakken abinci; guji kayan miya da mayuka masu nauyi

Kasance da sanarwa. Ana duba sinadarai da karin kayan zaki a wasu abinci saboda alakar su da cutar kansa.

Lokacin da zaka sha giya, dole ne jikinka ya farfasa shi. Yayin wannan aikin, ana barin kayan aikin sunadarai a cikin jiki wanda zai iya lalata ƙwayoyin halitta. Yawan shan giya na iya haifar da lafiyayyen abinci wanda jikinku ke bukata.

Shan giya da yawa yana da alaƙa da cututtukan da ke tafe:

• Ciwon daji na baka
• Ciwon kansa
• Ciwon nono
• Cutar kansa
• Ciwon hanta

Iyakance giyarka zuwa abubuwan sha 2 kowace rana ga maza kuma abin sha 1 kowace rana ga mata ko babu kwata-kwata.

Mai ba da sabis naka na iya taimaka maka ka tantance haɗarin ka na cutar kansa da matakan da za ka iya ɗauka. Ziyarci mai ba ku don gwajin jiki. Ta waccan hanyar zaku kasance akan abin da yakamata kuyi gwajin kansa. Nunawa na iya taimakawa wajen gano kansar da wuri da inganta damarku na warkewa.

Wasu cututtukan na iya haifar da cutar kansa. Yi magana da mai baka game da ko yakamata ayi waɗannan rigakafin:

• Human papillomavirus (HPV). Kwayar kwayar cutar na kara kasadar kamuwa da cututtukan daji na mahaifar mahaifa, azzakari, farji, farji, dubura, da makogwaro.
• Hepatitis B. Kamuwa da cutar Hepatitis B yana ƙara haɗarin cutar kansa ta hanta.

Kira mai ba da sabis idan:

• Kuna da tambayoyi ko damuwa game da haɗarin cutar kansa da abin da zaku iya yi
• Kun kasance saboda gwajin gwajin cutar kansa

Sauya salon - kansar

Basen-Engquist K, Brown P, Coletta AM, Savage M, Maresso KC, Hawk ET. Salon rayuwa da rigakafin cutar kansa. A cikin: Niederhuber JE, Armitage JO, Kastan MB, Doroshow JH, Tepper JE, eds. Abeloff na Clinical Oncology. Na 6 ed. Philadelphia, PA: Elsevier; 2020: babi na 22.

Moore SC, Lee IM, Weiderpass E, et al. Ofungiyar motsa jiki-lokacin motsa jiki tare da haɗarin nau'ikan cutar kansa guda 26 a cikin manya miliyan 1.44. JAMA Intern Med. 2016; 176 (6): 816-825. PMID: 27183032 pubmed.ncbi.nlm.nih.gov/27183032/.

Yanar gizo Cibiyar Cancer ta Kasa. Barasa da cutar kansa. www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet. An sabunta Satumba 13, 2018. An shiga 24 ga Oktoba, 2020.

Yanar gizo Cibiyar Cancer ta Kasa. Illolin shan sigari da fa'idodin shan sigari. www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/cessation-fact-sheet. An sabunta Disamba 19, 2017. An shiga 24 ga Oktoba, 2020.

Yanar gizo Cibiyar Cancer ta Kasa. Kiba da ciwon daji. www.cancer.gov/about-cancer/causes-prevention/risk/obesity/obesity-fact-sheet. An sabunta Janairu 17, 2017. An shiga 24 ga Oktoba, 2020.

Ma'aikatar Lafiya ta Amurka da Ayyukan Dan Adam. Jagororin Ayyukan Jiki ga Amurkawa, bugu na 2. Washington, DC: Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam; 2018. health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf. An shiga Oktoba 24, 2020.

• Ciwon daji