美國預防癌症基金會建議的預防癌症方式

Your Cancer Prevention Plan

（美國預防癌症基金會建議的預防癌症方式）

Source: the Prevent Cancer Foundation (formerly the Cancer Research and Prevention Foundation) 資料來源：美國預防癌症基金會

網址http://www.preventcancer.org/preventionplan 2c .aspx?id=44

 

You can protect yourself against many diseases, including cancer, by adopting a healthy lifestyle. Take action to reduce your cancer risk by following these steps.

你可以藉由採用一種健康的生活模式來預防很多疾病，包括癌症。

你可以採取以下行動，以降低罹患癌症的風險。

 

If you’re following these tips, you’re well on your way to living a lifestyle that will help you prevent cancer;

如果你目前已是按照以下三點要訣生活，你就是過著一種可以預防癌症的生活方式。

 

if not, it’s never too late to make simple changes that can help you live healthier. Consider this Your Prevention Plan!

如果你還不是，現在還來得及作一些簡單的改變，來幫助你自己活得更健康。

請考慮採用這個預防癌症的計畫 ﹗

 

要訣 一：Get Smart （學聰明）

1. Don’t use tobacco. （不要抽煙）
Tobacco use is by far the worst thing you can do for your health. It is deadly and causes cancers of the lung, throat, mouth and esophagus,

in addition to causing heart disease, emphysema and many other smoking related health problems.

 

抽煙草是最有害你的健康的事，它是致命的，除了會引起心臟病、氣腫和很多的健康問題外，還會引起肺，喉嚨，嘴和食道的癌症，。

 

More than 80 percent of all lung cancer is related to smoking, and non-smokers exposed to secondhand smoke are at risk for lung cancer and other respiratory problems.

超過百分之80的肺癌與吸煙有關，而且暴露在二手煙的環境中也有罹患肺癌和其他呼吸系統疾病的危險。

 

Don't smoke cigarettes, cigars or pipes or use smokeless tobacco. If you do use tobacco, quit now! Keep children away from smokers – secondhand smoke is extremely harmful to anyone who breathes it in. Help to create smoke-free public environments in your community.

不要抽香煙、雪茄煙、捲煙或者抽無煙的煙草。 如果你確實使用煙草，現在請立即戒煙！並使你的孩子遠離二手煙的環境以避免被動地吸入二手煙， 並幫助你所處的環境建立起不吸煙的公共空間。

2. Protect your skin from the sun （保護皮膚，避免過渡曝曬在陽光下）
Always wear sunscreen of at least SPF 15 or more, even on hazy days, no matter your skin color. Overexposure to the sun is the cause of most skin cancers, including the most deadly type, melanoma. Most damage occurs in childhood and adolescence when skin cells within all layers are still developing. Be certain to protect your children’s skin as well as your own.

不論你是何種膚色，要經常擦拭防曬指數達SPF 15以上的防曬油（縱使是在有霧的天氣），以保護你的皮膚來擋住太陽。

過渡曝曬在太陽光下，是造成大多數皮膚癌的原因，包括最致命的類型，黑色素瘤。

大多數損害是發生在皮膚細胞還處在生長階段的童年和青少年時期， 所以一定要保護你的孩子和你自己的皮膚。

3. Practice safer sex（注意安全性行為）
Cervical cancer is linked to the human papillomavirus (HPV). Women with HPV – a sexually transmitted virus – are at an increased risk of getting cervical cancer.

子宮頸癌與刺瘤病毒(HPV)有關係。婦女若在性行為時被傳染到刺瘤病毒(HPV)，就會增加得子宮頸癌的危險。

 Beginning at age 18 or when they become sexually active, women should begin regular pelvic exams and Pap tests to detect pre-cancerous or abnormal changes in the cervix.

從18歲開始或者從性行為開始活躍時起，婦女應該定期規律地作骨盆檢查及子宮頸癌的檢驗，以及早發現子宮頸癌。

 Always use a barrier method of contraception, such as a condom. While condoms can't protect against HPV, they do protect against other sexually transmitted diseases.

總是要採取避孕措施，例如使用保險套，雖然保險套無法防止刺瘤病毒HPV的傳染，但確實可以防止其他藉由性傳播的疾病。

 4. Limit alcohol consumption （限制喝酒量）
Alcohol alone may play a role in 3 percent of cancer deaths. Alcohol and tobacco together can be a deadly combination. If you drink, limit your consumption to no more than two drinks a day.

雖然酒精本身只佔引發癌症死亡的百分之3，但是如果喝酒又抽煙，會變成是非常致命的結合， 如果你有喝酒，要限制自己頂多一天兩杯。

要訣 二：Get Fit（保持適當的身材）

1. Eat a variety of healthy foods, especially fresh fruits and vegetables. （吃多種健康的食品，特別是新鮮的水果和蔬菜）

There is an increasing amount of evidence linking diet to cancer. Some research suggests that one-third of all cancers diagnosed every year may be related to what we eat. Reduce dietary fat intake, especially animal fat. Make your diet rich in fruits, vegetables, nuts, beans and whole grains.   

越來越多的研究顯示，癌症和飲食有關。 還有一些研究顯示，每年新增的罹患癌症的病患當中，有三分之一是與「吃」有關。所以特別要降低脂肪的攝取，特別是動物性脂肪的攝取。

並且要多多攝取水果、菜蔬、堅果、豆類和所有穀類的食物。   

2. Stay active and maintain a healthy weight（保持精力充沛，並維持健康的體重）

Add exercise to your routine to reduce stress, control your weight and reduce your risk for cancer. Even moderate exercise at least three days a week can make a big difference in your health and well-being.

每天規律運動以降低壓力，控制重量可以降低罹患癌症的風險，每週至少有3天作中等強度的運動，可以大大幫助你的健康。

要訣 三：Get Checked（定期作健康檢查）

1. Follow cancer-screening guidelines. （遵循癌症檢查的指南，定期檢查）
There are many tests that can help detect cancer early when it's easy to treat and that can detect abnormalities before they become cancer.

 

有很多檢驗能幫助在容易治療時，或在變成癌症前偵測出可能的病變，以便及早發現治療癌症。

 

Ask your health care professional which screening tests you should have and when. Find out if you are at higher risk for some cancers because of family history or your lifestyle.

你可以詢問你的醫生，該在什麼時候作什麼樣的檢驗，並查明自己的家族病史或生活模式，以確定自己是否是屬於癌症的高風險群。

 

Talk with your health care professional about earlier or more frequent screening or if there are other steps you can take to protect yourself.

 

你可以 和你的 醫師討論如何早期發現、早期治療，或採取其他必要的行動來保護自己的健康。

 

2. Get immunized（某些癌症可以注射疫苗來預防）
Cancer prevention includes being immunized for certain types of cancer. Ask your doctor about such vaccines.

某些癌症可以注射疫苗來預防，你可以 向你的 醫師詢問。