重庆松树桥中学:新防癌须知 | 乐淘吧

原作者：
来源10 Dos and Don\’ts to Reduce Your Risk of Cancer
译者brookie

1. Don’t smoke or use any tobacco products. Smokingcauses a host of cancers, including cancers of the lung, esophagus,mouth, throat, stomach and pancreas, according to the National CancerInstitute. It’s also the leading cause of premature, preventable deathin the United States. If you’ve tried to quit before, don’t give up —eventually something will work, McTiernan said.

一、不要吸烟或使用任何烟草制品。美国国家癌症研究所称，吸烟可引起许多癌症，包括肺癌、食管癌、口癌、咽喉癌、胃癌和胰腺癌。在美国，它还是早熟、可预防性死亡的主要原因。如果你之前曾尝试戒烟，那就不要放弃——最后你会从中受益的，麦克迪尔南（McTiernan）说。

2. Get screened for cancer regularly. Screening tests candetect cancers of the colon, breast, prostate, cervix and skin (askyour doctor how often to get them and at what age you should start).Even if you don’t have any symptoms yet, finding cancer early greatlyincreases your chances of treatment and even cure. Screening tests caninclude physical exams, blood tests, imaging and X-rays and genetictests.

二、定期做癌症筛查。筛查测试能够查出结肠癌、乳腺癌、前列腺癌、宫颈癌和皮肤癌（询问一下医生要多久做一次，在什么年龄开始做）。即使你现在什么症状也没有，早期发现癌症会大大增加治疗甚至治愈的机会。筛查试验可包括体检、血检、超声成像、X光及基因测试。

3. Limit your alcohol consumption. This means no morethan two drinks per day for men and one drink per day for women. Oralcancer is six times more common in alcohol users than in people whodon’t drink, according to the American Cancer Society.  And you can’t“save up” all your drinks for a week and then binge on Friday night withyour weekly “allotment,” McTiernan said.

三、限定饮酒量。男人一天不超过两杯，女子一天不超过一杯。据美国癌症协会称，饮酒者得口腔癌的几率是不饮酒者的6倍多。不能将一个星期喝的酒“存起来”， 然后将一星期的“酒量”在星期五晚上一饮而尽。

4. Protect your skin from the sun. Its ultraviolet raysdamage the skin’s DNA and can cause genetic mutations that lead to skincancer, according to the Skin Cancer Foundation. Use sunscreen everytime you go outdoors (preferably one with an SPF of 30 or higher thatprotects against both UVA and UVB rays). Keep covered with a broad hatand sunglasses.

四、保护皮肤免受太阳的直射。根据美国皮肤癌基金会的说法，紫外线会破坏皮肤上的DNA，从而引起能够引发皮肤癌的基因变异。每次外出时记得擦防晒霜（最好是防晒系数为30或30以上、能防紫外线A和紫外线B的防晒霜），并戴上大沿帽和太阳镜。

5. Be physically active. Research shows active peoplehave a lower risk of developing colon and breast cancers than people whodon’t exercise, according to the Centers for Disease Control andPrevention. You don’t need to be a super-athlete to get the benefits ofexercise. Activities such as brisk walking, biking, dancing or anyexercise that raises your heart rate and makes you sweat is beneficial.

五、经常锻炼。根据疾病防控中心的研究，经常锻炼的人比不进行锻炼的人患结肠癌和乳腺癌的风险更小。你不必成为运动健将也能从运动中受益。健步走、骑自行车、跳舞或任何能提高心率并使你出汗的运动都是有益的。

6. Keep your weight in the normal range for your height.That means keeping to a body mass index (BMI) of 25 or less. Increasesin BMI are linked to endometrial, gall bladder, esophageal, renal,thyroid and colon cancers, according to a 2008 study in the journalLancet. Try to stay within five to 10 pounds of what you weighed at age18, the researchers advised.

六、保持体重与身高的正常比例，即使身体质量系数保持在25或25以下。根据《柳叶刀》（国际临床医学的权威杂志——译者注）在2008年进行的一项研究，身体质量系数的上升与子宫内膜癌、胆囊癌、食管癌、肾癌、甲状腺癌及结肠癌有关。研究人员建议说，要尽量将体重保持在与18岁时的体重相差5至10磅（1磅=0.454公斤——译者注）的水平。

7. Avoid taking hormone replacement therapy to treatsymptoms of menopause. A number of studies have linked hormone use to anincreased risk of uterine cancer, according to the American CancerSociety. If you need to take hormones, limit your use to less than fiveyears, the ACS advises.

七、避免在治疗更年期病症时使用激素代替疗法。据美国癌症协会的说法，许多研究发现，子宫癌患病几率的增加与使用激素有关。美国癌症协会建议说，如果使用激素，使用期要限制在五年以下。

8. After consulting your doctor, consider takingmedications to reduce your cancer risk. There are several medicationsthat have been tested and found effective for reducing risk for cancer.For example, drugs called selective estrogen receptor modulators canhelp women with a high risk of developing breast cancer staycancer-free, according to the Mayo Clinic.

八、在咨询医生后，考虑服用药物减少得癌症的风险。经检验，已经发现有多种药物可有效降低患癌风险。例如，根据梅奥诊疗机构（一家成立于1864年、总部设在美国明尼苏达州罗彻斯特市的综合性医疗系统——译者注）的研究，一种叫做选择性雌激素受体蛋白调节剂的药物能帮助患乳腺癌风险很高的妇女远离癌症。

9. Avoid exposures to cancer-causing substances.Radiation exposures and some chemicals are known to cause cancer. Forexample, ionizing radiation that comes from gamma rays, high-energy UVrays and X-rays is linked to cancers of the lung, skin, thyroid, breastand stomach, according to the American Cancer Society.

九、避免接触致癌物。人们已经知道，辐射和一些化学物质能够致癌。例如，据美国癌症协会称，来自伽马射线、高能紫外线和X光的致电离辐射与肺癌、皮肤癌、甲状腺癌、乳腺癌和胃癌有关。

10. Eat a diet that reduces the risk of cancer. The roleof diet in cancer is far from established, but research suggests that aplant-based diet is associated with reduced risks for several cancers,especially colon cancer. The recommendations include keeping your intakeof red meat to no more than four ounces (about the size of a deck ofcards) per day on average, avoiding processed meats such as sausages andbologna, eating at least five servings of a variety of non-starchyvegetables and fruits every day, and minimizing your intake of sugarydrinks, juices, desserts and candies, refined breads and bagels, andchips.

十、食用能降低患癌风险的食物。饮食对癌症的影响还远没有得到确认，但研究表明，素食可以减少多种癌症的患病风险，特别是结肠癌。建议包括：每天摄入的红肉不超过4盎司（1盎司=28.35克），每天至少吃5份不含淀粉的蔬菜和水果，将含糖饮料、果汁、甜品、糖果、精炼面包、硬面包圈和炸薯条的摄取量降到最少。

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