Kenza kudzivirira: kutora mararamiro ako

Kunge chero chirwere kana chirwere, gomarara rinogona kuitika pasina yambiro. Zvakawanda zvinhu zvinowedzera kenza yako njodzi zviri pamusoro pesimba rako, senge nhoroondo yemhuri yako uye magene ako. Zvimwe, sekusvuta kana kugara uchiongororwa gomarara, zviri mukati mekutonga kwako.

Kuchinja dzimwe tsika kunogona kukupa chishandiso chine simba kubatsira kudzivirira cancer. Izvo zvese zvinotanga nemararamiro ako.

Kurega kusvuta kune zvakanangana nenjodzi yako yekenza. Fodya ine makemikari anokuvadza anokuvadza maseru ako uye anokonzera kukura kwegomarara. Kukuvadza mapapu ako hakusi iko chete kunetsekana. Kusvuta uye kushandisa fodya kunokonzera mhando zhinji dzekenza, senge:

• Lung
• Huro
• Muromo
• Esophagus
• Dundira
• Itsvo
• Pancreatic
• Mamwe leukemias
• Dumbu
• Colon
• Rectum
• Cervix

Mashizha efodya nemakemikari akawedzerwa kwavari haana kuchengetedzeka. Kusvuta fodya mumidzanga, fodya, uye pombi, kana kutsenga fodya zvinogona kukupa kenza.

Kana iwe uchisvuta, taura nemupi wako wezvehutano nhasi nezve nzira dzekurega kuputa uye nekushandisa fodya kwese.

Radiation ye ultraviolet muchiedza chezuva inogona kukonzera shanduko paganda rako. Mazuva ezuva (UVA uye UVB) anokuvadza maseru eganda. Aya maranzi anokuvadza anowanikwawo mumabhedha ehusuki nemarambi ezuva. Kupisa kwezuva uye makore mazhinji ekubuda kwezuva kunogona kukonzera kenza yeganda.

Hazvina kujeka kana kudzivirira zuva kana kushandisa sunscreen kunogona kudzivirira kenza dzese dzeganda. Zvakadaro, iwe uri nani kubva kuzvidzivirira kubva kune UV mwaranzi:

• Gara pamumvuri.
• Fukidza nehembe dzinodzivirira, ngowani, uye magirazi ezuva.
• Isa sunscreen maminetsi gumi nemashanu kusvika makumi matatu usati waenda panze. Shandisa SPF makumi matatu kana kupfuura uye shandisa zvekare maawa maviri kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uri
• Dzivisa kuwaridza mibhedha nemarambi ezuva.

Kutakura huremu hwakawanda kunogadzira shanduko mumahormone ako. Shanduko idzi dzinogona kukonzera kukura kwekenza. Kunyanyisa (kufutisa) kunokuisa panjodzi yepamusoro ye:

• Kenza yemazamu (mushure mekuguma kuenda kumwedzi)
• Kenza yehuropi
• Gomarara rekoloni
• Kenza yeEndometrial
• Mukenza wepancreatic
• Kenza yesophageal
• Gomarara redundira
• Kenza yechiropa
• Kenza yeitsvo
• Gomarara redundiro

Ngozi yako yakakwira kana muviri wako mass index (BMI) yakakwira zvakakwana kuti ifungidzirwe zvakanyanya. Unogona kushandisa chishandiso chepamhepo kuverenga BMI yako pawww.cdc.gov/healthyweight/assessing/index.html. Iwe unogona zvakare kuyera chiuno chako kuti uone paumire. Kazhinji, mukadzi ane chiuno chakapfuura masendimita makumi masere nemashanu (89 masendimita) kana murume ane chiuno chakapfuura masendimita makumi mana (102 masentimita) ari panjodzi yakawedzera yezvinetso zvehutano kubva mukufutisa.

Ita maekisesaizi nguva dzose uye idya zvekudya zvine hutano kuitira kuti uremu hwako hutarisike Kumbira mupiki wako kuti akupe mazano ekuti uderedze uremu zvakachengeteka.

Kurovedza muviri kune hutano kune vese, nekuda kwezvikonzero zvakawanda. Zvidzidzo zvakaratidza kuti vanhu vanoita maekisesaizi vanoita kunge vane njodzi yakaderera kune mamwe magomarara. Kuita maekisesaizi kunogona kukubatsira kuti udzikise huremu hwako. Kuramba uchishanda kunogona kubatsira kukudzivirira kubva kukenza, zamu, mapapu, uye kenza yemendometri.

Zvinoenderana nenhungamiro yenyika, unofanirwa kurovedza muviri kwemaawa maviri nemaminitsi makumi matatu pasvondo kuti ubatsirwe. Ndiwo maminetsi makumi matatu mazuva mashanu pasvondo. Kuita zvakawanda zvirinani kune hutano hwako.

Sarudzo dzakanaka dzechikafu dzinogona kuvaka immune system yako uye dzinogona kubatsira kukudzivirira kubva kugomarara. Tora matanho aya:

• Idya zvimwe zvinodyarwa-zvinodyarwa semichero, bhinzi, bhinzi, uye miriwo yakasvibirira
• Inwa mvura uye zvinwiwa zvine shuga shoma
• Dzivisa chikafu chakagadzirwa kubva mumabhokisi uye magaba
• Dzivisa nyama dzakagadziriswa senge hotdogs, bacon, uye nyama yekudyira
• Sarudza mapuroteni akaonda sehove nehuku; gumira nyama tsvuku
• Idya zviyo zvakakwana zvezviyo, pasita, makeke, uye chingwa
• Deredza chikafu chakakora-calori chakanyanya, senge mafrimu eFrance, madonati, uye chikafu chinokurumidza
• Deredza maswiti, zvinhu zvakabikwa, uye mamwe maswiti
• Shandisai zvidimbu zvidiki zvekudya nezvinwiwa
• Gadzirira zvekudya zvako zvakawanda kumba, pane kutenga zvakagadzirwa kare kana kudya kunze
• Gadzira chikafu nekubika pane kutsvaira kana kukuya; dzivisa sauces inorema uye mafuta

Gara uchiziva. Iwo makemikari uye akawedzera zvinotapira mune zvimwe zvekudya zviri kutariswa kune avo vanogona kubatana necancer.

Paunonwa doro, muviri wako unofanirwa kuupaza. Pakati peichi chiitiko, chigadzirwa chemakemikari chinosara mumuviri chinogona kukuvadza masero. Doro rakawandisa rinogona zvakare kupinda munzira yehutano hunodiwa nemuviri wako.

Kunwa doro rakawandisa kwakabatana nekenza dzinotevera:

• Kenza yemumuromo
• Kenza yesophageal
• Gomarara repazamu
• Kenza yakajeka
• Kenza yechiropa

Deredza doro rako kune zvinwiwa zviviri pazuva zvevarume uye 1 chinwiwa pazuva kwevakadzi kana kusatomboita zvachose.

Mupi wako anogona kukubatsira kuongorora njodzi yako yekenza uye nhanho dzaunotora. Shanyira mupiki wako kuti aongorore muviri. Nenzira iyo iwe unogara pamusoro peiyo kenza yekuongorora iwe yaunofanirwa kuve nayo. Kuongorora kunogona kubatsira kuona kenza kare uye kunatsiridza mukana wako wekupora.

Zvimwe zvirwere zvinogona kukonzera gomarara. Taura nemupi wako nezve kana iwe uchifanirwa kuve nemishonga iyi:

• Papillomavirus yevanhu (HPV). Utachiona hunowedzera njodzi yekenza yemuromo wechibereko, mbichana, nyini, vulvar, anus, nehuro.
• Hepatitis B. Hepatitis B hutachiona hunowedzera mukana wekenza yechiropa.

Fonera mupiki wako kana:

• Iwe une mibvunzo kana kunetseka nezve kenza yako njodzi uye zvaunogona kuita
• Iwe uri kukodzera kuongororwa kwekenza kuongorora

Lifestyle nadzurudzo - gomarara

Basen-Engquist K, Brown P, Coletta AM, Savage M, Maresso KC, Hawk ET. Lifestyle uye gomarara kudzivirira. Mune: Niederhuber JE, Armitage JO, Kastan MB, Doroshow JH, Tepper JE, eds. Abeloff's Clinical Oncology. 6th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 22.

Moore SC, Lee IM, Weiderpass E, et al. Sangano rekuzorora-nguva yekuita zviitiko zvine njodzi yemhando 26 dzekenza mune 1,44 mamirioni vakuru. JAMA Yemukati Med. 2016; 176 (6): 816-825. PMID: 27183032 pubmed.ncbi.nlm.nih.gov/27183032/.

National Cancer Institute webhusaiti. Doro nekenza njodzi. www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet. Yakagadziridzwa Nyamavhuvhu 13, 2018. Yakasvika Gumiguru 24, 2020.

National Cancer Institute webhusaiti. Kukuvadza kwekusvuta fodya uye hutano hunobatsira hwekusiya. www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/cessation-fact-sheet. Yakagadziridzwa Zvita 19, 2017. Yakasvika Gumiguru 24, 2020.

National Cancer Institute webhusaiti. Kufutisa uye gomarara. www.cancer.gov/about-cancer/causes-prevention/risk/obesity/obesity-fact-sheet. Yakagadziridzwa Ndira 17, 2017. Yakasvika Gumiguru 24, 2020.

Dhipatimendi reU.S. reHutano neHuman Services. Zvepanyama Chiitiko Nongedzo yevaAmerican, 2nd edition. Washington, DC: Dhipatimendi reUtano reU.S. 2018. health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf. Yakasvika Gumiguru 24, 2020.

• Gomarara