Hanyoyi 5 Masu Sauƙaƙan Rage Haɗarin Ciwon Kan Nono

Wadatacce

• 1. HIIT shi sau biyu a mako.
• 2. Zabi kwantena a hankali.
• 3. Ku ci (dama) kiwo.
• 4. Ka ce eh ga soya.
• 5. Tambayi doc ɗinku wannan muhimmiyar tambaya.
• Bita don

Akwai labari mai dadi: Yawan mace-macen cutar sankarar nono ya ragu da kashi 38 cikin dari a cikin shekaru biyu da rabi da suka gabata, a cewar kungiyar Cancer ta Amurka. Wannan yana nufin cewa ba kawai samun ingantacciyar ganewar asali da magani ba, amma muna kuma ƙarin koyo game da sarrafa mahimman abubuwan haɗari. Anan shine mafi kyawu, nasiha ta ƙarshe don kare kanku.

1. HIIT shi sau biyu a mako.

Babban motsa jiki na iya rage haɗarin ciwon sankarar nono da kashi 17 cikin ɗari. "Motsa jiki mai ƙarfi yana rage kitsen jiki, wanda ke rage matakan isrogen kuma yana rage haɗarin kamuwa da ciwon daji mai ciwon estrogen," in ji Carmen Calfa, MD, masanin ilimin likitancin nono a Cibiyar Ciwon Kankara ta Sylvester a Jami'ar Miami. "Hakanan yana rage adadin insulin a cikin jini-mai mahimmanci saboda hormone yana motsa rayuwa da yaduwar ƙwayoyin tumor. Kuma yin aiki yana rage kumburi kuma yana kunna ƙwayoyin kisa na halitta, abubuwa biyu waɗanda zasu iya kariya daga cutar kansa. Duk abin yana ɗaukar minti 75 sati guda na turawa kanku, in ji Dr. Minti 150 na motsa jiki matsakaici na mako -mako.

2. Zabi kwantena a hankali.

Bisphenol A (BPA), wani sinadari da ake amfani da shi wajen kera robobi masu tauri kamar kwalaben ruwa da za a iya sake amfani da su da kuma kwantena abinci, yana kunna wani kwayar halitta mai suna HOTAIR, wanda ke da alaka da karuwar cutar kansar nono, a cewar wani bincike da aka gudanar a cibiyar nazarin halittu. Jaridar Steroid Biochemistry da Biology Biology. BPA tana kwaikwayon tasirin sinadarin hormone na jima'i na mata, wanda zai iya rura wutar wasu nau'in cutar sankara, in ji Subhrangsu Mandal, Ph.D., marubucin binciken. Kuma ba kawai BPA bane: Bisphenol S, wanda galibi ana amfani dashi a cikin robobi marasa kyauta na BPA, na iya ƙara haɗarin kamuwa da cutar sankarar mama. (Wannan shine dalilin da ya sa Kourtney Kardashian ya guje wa kwantena filastik.) Yayin da masanan suka ce har yanzu ba a sami isasshen bincike don tabbatar da cewa BPA na iya haifar da ciwon nono ba, sun ce yana da kyau a rage girman kai ga robobi kamar yadda zai yiwu. Hanya ɗaya don yin hakan: Yi amfani da bakin karfe da kwalabe na gilashi da kwantena abinci, Mandal ya ba da shawara.

3. Ku ci (dama) kiwo.

Matan da ke cin yogurt a kai a kai suna da kashi 39 cikin ɗari na ƙananan haɗarin kamuwa da cutar sankarar mama, a cewar sabon binciken daga Cibiyar Ciwon daji ta Roswell Park. (Duk ƙarin dalilan yin ɗaya daga cikin farantan yogurt ɗin da ke cike da furotin.) Amma waɗanda ke cin ƙarin cuku mai tauri, gami da Amurka da cheddar, suna da haɗarin cutar kansa na kashi 53 cikin ɗari. "Yogurt na iya canza matakan ƙwayoyin cuta na hanji waɗanda ke taimakawa kariya daga ci gaban kansa," in ji shugabar masu bincike Susan McCann, Ph.D., R.D.N. "A daya bangaren kuma, cuku yana da kiba sosai, kuma wasu bincike sun gano alaka tsakanin ciwon nono da yawan cin mai," in ji ta. "Ko kuma wataƙila matan da ke cin ƙarin cuku suna da ƙarancin abinci mai ƙima gaba ɗaya."

Ana buƙatar ƙarin bincike kafin ƙwararru su ba da duk shawarwarin bargo, kodayake, in ji Jennifer Litton, MD, mataimakiyar farfesa kan ilimin likitancin nono a Jami'ar Texas MD Anderson Cancer Center. Amma yana da ma'ana don cin yogurt da kallon cin cuku. A cikin binciken, samun madara yogurt sau uku ko huɗu a mako yana da alaƙa da raguwar haɗarin cutar sankarar nono, yayin da cin fiye da adadin cuku ya haifar da rashin jituwa. (Cin ƙarin fiber na iya taimakawa rage haɗarin ciwon nono.)

4. Ka ce eh ga soya.

An sami rudani da yawa game da waken soya, kuma ba mamaki: Wasu bincike sun nuna cewa isoflavones da ke cikinsa na iya ƙara haɗarin ciwon nono; Wasu sun gano cewa waken soya ba shi da wani tasiri kuma yana iya ma rage yiwuwar kamuwa da cutar kansar nono. A ƙarshe, ko da yake, akwai wasu tsabta. Yawancin bincike yanzu suna nuna cewa soya yayi kyau. A zahiri, binciken kwanan nan na Jami'ar Tufts game da mata masu cutar ya nuna cewa ainihin abincin soya yana da alaƙa da ingantaccen damar rayuwa. "Soy isoflavones suna da magungunan anticarcinogenic. Suna hana yaduwar kwayar halitta kuma suna rage kumburi da damuwa na oxidative, "in ji Fang Fang Zhang, MD, Ph.D., marubucin binciken. Ci gaba da samun madara soya, tofu, da edamame.

5. Tambayi doc ɗinku wannan muhimmiyar tambaya.

Girman ƙirjin naku na iya shafar haɗarin kansar nono kai tsaye, amma sai dai idan kun tambayi likitan ku, ba za ku taɓa gano ko wannan lamari ne a gare ku ba.

Mata kanana a zahiri suna da ƙirjin ƙirji saboda nama ya ƙunshi glandan madara da ducts, waɗanda ke da mahimmanci don shayarwa, in ji Sagar Sardesai, MD, masanin ilimin likitancin nono a Cibiyar Ciwon Kankara ta Jami’ar Jihar Ohio da ta yi nazari kan batun. Yawanci "yayin da mata ke shiga perimenopause, kusan shekara 40, ƙirjin ya kamata ya yi kiba da ƙarancin ƙarfi," in ji shi. Amma kashi 40 cikin 100 na mata na ci gaba da samun nono mai yawa. Wannan abin damuwa ne, saboda waɗanda suka haura shekaru 45 waɗanda ƙirjinsu ya wuce kashi 75 cikin ɗari suna da haɗarin kamuwa da cutar sankarar mama, in ji Dokta Sardesai. Naman nama yana sa mammograms wahalar karantawa, kuma ciwace-ciwace na iya zama duhu.

Idan kun kai shekaru 45 ko tsufa, tambayi likitan ku yadda girman nonon ku yake, in ji Dokta Sardesai. Ba duk jihohi ba ne ke buƙatar likitoci su bayyana wannan bayanin ta atomatik, don haka yana da mahimmanci a kasance mai himma. Idan kun gano cewa ƙirjinku ya wuce kashi 75 cikin ɗari, kuna iya son yin la’akari da wasu hanyoyin binciken kansar nono, kamar nono MRI ko mammogram na 3-D, duka biyun sun fi kyau a hango ciwace-ciwacen da ke cikin ƙwayar nono mai yawa fiye da na yau da kullun. mammograms.

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