WHO推荐的12条最新防癌建议(中英文)

avatar 2020年4月21日15:33:40 评论 23

前央视女主播方静因癌症去世,健康再次向我们敲响警钟!
现在的医疗手段无法确保我们不患癌症,但通过科学的方法的确可以明显地降低患癌风险。下面是来自WHO&IARC的最新抗癌宝典!

12 ways to reduce your cancer risk
十二种改变可降低癌症风险

1. Do not smoke. Do not use any form of tobacco.

不吸烟,不使用任何形式的烟草;

2. Make your home smoke free. Support smoke-free policies in your workplace.

创建无烟家庭环境及工作环境;

3. Take action to be a healthy body weight.

采取行动保持健康体重;

4. Be physically active in everyday life. Limit the time you spend sitting.

积极进行体力活动,减少久坐时间;

5. Have a healthy diet:
Eat plenty of whole grains, pulses, vegetables and fruits.
Limit high-calorie foods (foods high in sugar or fat) and avoid sugary drinks.
Avoid processed meat; limit red meat and foods high in salt.

保持健康饮食:
多吃粗粮、豆类、蔬菜及水果,
限制高糖及高脂等高热量食物的摄入,避免饮用含糖饮料,
避免应用加工肉食品,限制红肉及高盐食物的摄入;

6. If you drink alcohol of any type, limit your intake. Not drinking alcohol is better for cancer prevention.

最好不饮酒,如果做不到则应限制酒精摄入量;

7. Avoid too much sun, especially for children. Use sun protection. Do not use sunbeds.

避免过多日光照射,尤其是儿童,使用防晒产品,不进行日光浴;

8. In the workplace, protect yourself against cancer-causing substances by following health and safety instructions.

工作场所坚持健康与安全生产说明,避免接触致癌物质;

9. Find out if you are exposed to radiation from naturally high radon levels in your home. Take action to reduce high radon levels.

确定家中是否存在较高水平的自然氡气水平,水平较高时应采取相应措施予以降低;

10. For women:
Breastfeeding reduces the mother’s cancer risk. If you can, breastfeed your baby
Hormone replacement therapy (HRT) increases the risk of certain cancers
Limit use of HRT

对女性而言,母乳喂养可降低癌症风险,如若可以尽可能实施母乳喂养;
激素替代疗法(HRT)可增加某些癌症风险,应限制应用;

11. Ensure your children take part in vaccination programmes for:
Hepatitis B (for newborns)
Human papillomavirus (HPV) (for girls)

确保儿童接种了乙肝疫苗,
女孩还应接种宫颈癌/人类乳头瘤病毒(HPV)疫苗;

12. Take part in organized cancer screening programmes for:
Bowel cancer (men and women)
Breast cancer (women)
Cervical cancer (women)

定期进行个性化的防癌筛查:
比如结直肠癌、乳腺癌、宫颈癌及其他高发癌症的筛查。
癌症没有你想的那么遥不可及,
甚至最初的一些症状就潜伏在你身边。

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