導讀:姚貝娜，中國流行女歌手，于2015年1月16日因乳腺癌去世，年僅33歲。在為姚貝娜唏噓致哀的同時，你是否也關(guān)注到自己和家人朋友的健康呢？如何降低患乳腺癌的風險？快來看看下面這5個方法吧！
姚貝娜，中國流行女歌手，于2015年1月16日因乳腺癌去世，年僅33歲。在為姚貝娜唏噓致哀的同時，你是否也關(guān)注到自己和家人朋友的健康呢？如何降低患乳腺癌的風險？快來看看這5個方法吧！
1. Limit yourself to two or three alcoholic drinks a week
每周只喝兩到三杯含酒精飲料
Alcohol, consumed even in small amounts, is believed to increase the risk of breast cancer. Most doctors recommend cutting back on wine, beer, and hard liquor.
酒精被認為是乳腺癌的罪魁禍首之一，即使是每次少量飲用，也會增加乳腺癌的風險。許多醫(yī)生都會建議病人少喝葡萄酒、啤酒和烈性酒等各種酒類。
A recent study showed the link between drinking and breast cancer was especially strong in the 70 percent of tumors known as hormone-sensitive.
最近的一項研究清楚地表明了飲酒與乳腺癌之間的聯(lián)系：70%的腫瘤都是激素敏感性腫瘤的事實強有力地佐證了這一點。
2. Exercise at least three times a week (more often is even better)
每周至少運動三次（次數(shù)越多越好）
And when you do exercise, work to keep your heart rate above its baseline level for a minimum of 20 continuous minutes. Long walks are nice too, but it’s the more vigorous exercise (expect to sweat!) that really helps your heart and cuts your cancer risk.
在做運動的時候，要努力保持至少20分鐘的持續(xù)運動時間讓心率高于基本水平。長距離步行當然也很好，但是更加激烈的運動（最好能出汗）才能對心臟有好處并減少癌癥風險。
3. Maintain your body weight, or lose weight if you’re overweight
保持體重，身體要是超重了記得減肥
Research shows that being overweight or obese (especially if you’re past menopause) increases your risk, especially if you put on the weight as an adult. And a study released in March 2008 by researchers at the University of Texas M.D. Anderson Cancer Center in Houston showed that obese and overweight women also had lower breast cancer survival rates and a greater chance of more aggressive disease than average-weight or underweight women.
研究表明超重或肥胖癥 （尤其是對于絕經(jīng)期的女性而言）會增加得乳腺癌的風險，特別是當你作為成年人體重增加的時候。位于休斯頓的德州大學安德森癌癥研究中心在2008年3月發(fā) 布一項研究表明，肥胖和超重的女性與正常體重或體重偏輕的女性相比，得乳腺癌后存活下來的幾率更小，而得更嚴重的病癥的幾率要更大一些。
4. Do a monthly breast self-exam
每月進行胸部自我檢查
Be sure to get proper instruction from your doctor and have your technique reviewed regularly. You might catch a lump before a mammogram does, and it’s a good idea to follow changes in your body.
要確保你得到了醫(yī)生的正確指示說明，并定期讓醫(yī)生復查你的檢查技術(shù)。這種自我檢查可能會讓你在做乳房X光檢測之前就發(fā)現(xiàn)腫塊。了解身體的變化是個不錯的想法。
5. Have a mammogram once a year after 40
40歲后每年做一次乳房X光檢測
Catching a tumor early boosts the chance of survival significantly: The five-year survival rate can be as high as 98 percent for the earliest stage localized disease, but hovers around 27 percent for distant-stage, or metastatic, disease.
早期發(fā)現(xiàn)腫瘤會大大提高存活的幾率：早期局部疾病的五年存活率高達98%，而晚期或轉(zhuǎn)移性疾病的五年存活率只有27%左右。
