Kenza Kanzera Kudzivirira uye Kuongorora Kwokutanga

Hazvisizvo nguva dzose kudzivirira kenza yemaperembudzi , asi kune zvinhu zvakawanda zviri nyore zvaungaita kuti uderedze njodzi yako, yakadai sekuchengeteka zuva, kuchenjerera nemakemikari kubasa, kuedza mvura yako yakanaka, uye kudya kudya kwakanaka. Kupfeka bvudzi rezuva ndiro imwe chete inowedzera mukuderedza njodzi yako, uye chiitiko chekenza yepachiona chave chichiwedzera kubva pakachena kwezuva.

Chimwe chekudzivirira chinonyatsokwana mapaundi ekurapa maererano nekenza yeganda, asi aya kanzira haagadziviriri nguva dzose. Kanzira yeganda inowanikwa munzvimbo dzomuviri usati wamboona zuva, uye vamwe vanhu vane ngozi dzisingagoni kudzorwa. Kuongorora kenza yepachimbichimbi pakarepo zvichida kunoda kunzwisisa kwezvinogona zviratidzo nezviratidzo , kuziva zviitiko zvako zvinowanzoisa njodzi , kuzviongorora zvivara zveganda, nekushanyira chiremba wako nguva dzose kana une dambudziko rakakwirira.

Kudzivirira Kenza Kanzera (Kuderedza Dambudziko Rako)

Sezvakataurwa pamusoro apa, hatigoni kugara tichidzivirira kenza yeganda, asi pane zvinhu zvakawanda-zvimwe zvinozivikanwa uye zvimwe zvingakushamisa-zvinogona kuitwa kuderedza dambudziko. Kuderedza ngozi yako:

Ramba Wakachengeteka muSuva

Vanhu vazhinji vanonzwa kuchengeteka kwezuva uye vachifunga nokukurumidza kwezuva, asi pane zvinhu zvakawanda zvamungaita kunze kwekupfeka shrinema yezuva inogona kuita mutsauko. Hazvirevi chete kuti chiitiko chekenza yeganda chikawedzerwa kubva pakachena kwezuva, asi vamwe dermatologists vari kurumbidza kushandisa mwedzi 10 kana gumi muzuva vasati vashandisa sunscreen kuti vawane vitamini D.

Mukuwedzera, hatina humwe uchapupu huripo hwokuti zuva rekudzivirira kwezuva rinoderedza ngozi yechiranoma, rudzi rwekenza yeganda inokonzera kufa kwechirwere ichi. Zvimwe nzira dzekuderedza kusununguka kwako zvinogona kusanganisira:

• Kudzivisa pakati pezuva masikati (somuenzaniso, kuvhara nguva kunze kwepakati pa11 AM ne2 PM, kunyange zvazvo dzimwe dermatologists dzinoreva kudzivisa zuva kubva 10 AM kusvika 4 PM).

• Kuvhara zvipfeko zvinodzivirira. Zvishongo zvakasungirirwa zvakanakisisa zviri nani kudarika zvipfeko zvakasungirirwa. Nguo dzerima dzinopa zvakawanda kudzivirira kupfuura chiedza. Uye zvipfeko zvakaoma zvinoshanda kupfuura mvura. Nguo ikozvino inowanikwa inopa huviriro hweUV pamwe chete.
• Kupfeka chivharo chakakura-brimmed kuti udzivirire chiso chako nechekudzika, pamwe chete nemasikati ekuchengetedza maziso nemaziso enyu.
• Anogara mumumvuri uye / kana kushandisa musera.
• Kuyeuka kuti iwe unogona kugona kupisa kwezuva kana iri denga, uye kufungidzira kubva mumvura, chando, kana gungwa rine jecha kunogona kuwedzera mukana wako wekupisa.
• Kubvarura chikwata chekuchenesa zvachose.

Sarudza Chisikiti Chinobudirira

Haasi yose yezuva yakasviki pamusika yakangofanana, uye izvo zviripo zviripo zvinopa kudzivirira kunogona. Mumakore achangopfuura tadzidza kuti zvose UVB neUVA mazuva kubva kunezuva zvinogona kukonzera kukanganisa kweganda kunogona kutungamirira kenza yepachiona. Kubva muna 2011, masikati machena anozviti "akawandisa" anofanirwa kupa utsi hweUVA, asi chiyero chekudzivirirwa uye kureba kuti chivharo chinopera chinogona kusiyana zvikuru. Tora nguva yekudzidza pamusoro pezvigadzirwa zvinopa UVA kuchengetedzwa nekuverenga mavara pakusarudza chigadzirwa. Bhuku reEvironment Working Group's Sunscreen Guide rinopa rubatsiro rwakawedzerwa pakusarudza chigadzirwa, kutarisa kune dzimwe nyaya dzakadai sedambudziko rekushushikana kwezvimwe zvirwere nezvimwewo zvakawanda.

Idya Zvokudya Zvakanaka (Phytochemicals)

Pakave nekuongororwa kwakawanda mumakore achangopfuura vachitarisa kukwanisa kwe "phytochemicals," iyo michina inoshandiswa muzvigadzirwa muzvibereko nemiriwo, kuderedza dambudziko rekenza yemaperembudzi, uye mazhinji aya ari kuvimbisa. Mune mamwe mazwi, zvinoratidzika kuti-pane imwe nguva zvingave-tinokwanisa "kudya" shisi rezuva redu. Nepo sayenzi idiki, dzakawanda zvezvibereko izvo zvakadzidzwa ndezvimwe zvezvokudya zvine utano zvakakwana zvinogona kuderedza ngozi yehutano huzhinji, kwete kenza yemuviri chete.

Maererano nekuongorora kwe2018 muIndaneti Journal of Molecular Sciences , idzi phytochemicals dzinoita sedzinobatsira mukurwisana neusina melanoma uye melanoma yepachirwere chepachizi pamusana pemagariro avo echinyakare, uye zvakanakisisa zvachose, zvinowanikwa zviripo, zvinoregererwa ( funga: kudya chikafu chakanaka), uye zvinodhura.

Zvimwe zvinomera-izvo zvakagadzirwa izvo zvakaratidza chivimbiso mukuderedza mungozi ye melanoma zvinosanganisira:

• Epigallocatechin-3-gallate (inowanikwa mu green tea).
• Resveratrol (inowanikwa mumamato uye kunyanya tomato michero).
• Curcumin (chikamu chetumerica chinowanikwa mumakondohwe nemasitadhi).
• Capsaicin (inowanikwa mune tsvuku tsvuku tsvuku uye chiri pepper).
• Genistein (inowanikwa muchickpeas (garbanzo nyemba) nezvimwe zvinhu zvakawanda zve soy).
• Indole-3-carbinol (inowanikwa mumiti inonzi cruciferous yakadai se broccoli, cauliflower, uye kabichi).
• Fisetin (inowanikwa mumakona, strawberries, kiwi, mangoes, nezvimwe).
• Proanthocyanidins (inowanikwa mumakrokri akawanda, chichekeri, pistachios, uye kubika chokoti).
• Silymarin (akawanikwa muArtichokes).
• Luteolin (inowanikwa mune zvinonhuwira zvakadai se oregano, sage, thyme, uye mbeu yehuturi).
• Apigenin (inowanikwa muparley, eonikisi, tei chamomile, uye gorosi uswa).

Basa Zvakachengeteka Nemakemikari

Pane huwandu hwemakemikari nezvimwe zvinhu zvinogona kuwedzera kungozi yekenza yemaperembudzi, yakadai semarata emarasha, parafini, uye arsenic.

Danho rokutanga nderokuziva chero makemikari amunoshanda nawo kumba kana kubasa. Verenga mavara uye tsvaga kuchengeteka. Vashandi vanofanirwa kugovera Material Data Safety Sheets pane chero makemikari aungangosangana nawo kuburikidza nebasa rako.

Kupfeka magirazi kunokosha, kana kuti kwete kunorudzirwa pane mazita. Ganda redu harisi iro rinopesana rinovhara zvinhu, uye ganda redu rinogona kuva nekenza kana kubvumira kuiswa kwecarcinogen mumuviri wedu. Kutaura zvazviri, yekutanga maitiro ekenza yakaitwa kumhepo yakange yakazara mararamiro (zvichida squamous cell carcinomas yeganda rekatsva) mumumvuri inoputika, yakagadzirwa nekuda kwekutsvaira kubasa pamabasa (ayo akaunganidzwa uye pasi pezvokupfeka munzvimbo ino ).

Edza Mvura Yako

Kusiyana nehurongwa hwemaguta emaspalasi, mvura inobva mumatsime ega pachake haina kuendesa kuongororwa, uye inogona kusvibiswa ne arsenic. Izvozvo zvakati, masayendisiti varizve kufunga-izvo zvakambove zvichiregererwa muzinga we arsenic mumagetsi emvura ehurumende nekuda kwekuwanikwa mune chidzidzo che2015; imwe inoratidza kuti arsenic mumvura yekunwa inogona kubatanidzwa nekenza yepachiona kunyange kana mazinga akawira munharaunda inogamuchirwa.

Ita Kuti Vitamin D Yako Ive Yakaongororwa

Apo patinofunga nezvekenza yeganda, kufunga kwedu kwekutanga kunogona kunge kuri kurega zuva zvachose. Asi izvi hazvikwani kune zvikonzero zviviri. Kanzera yeganda inogona uye inokura mune dzimwe nzvimbo dzisina kuvhara dzomuviri panguva dzimwe nguva. Uye rwechipiri, kudzivirira zuva zvachose kunogona kutungamirira kuhutera hwe vitamini D. (Zvinosuruvarisa kuti masikati machena haagoni kungovhenekera mazaya asi anodzivisa kuumbwa kwevhitamini D zvakare.) Kushaya simba kweVitamin D, zvakare, kunobatanidza kwete chete nehuwandu hwekenza yemaperembudzi, asi mamwe akawanda kanzira pamwe chete. Mune mamwe mazwi, usakanda mwana kunze kwebhajiji.

Zvinogona kuva zvakaoma kuwana vitamini D zvakakwana muzvokudya zvedu, uye zvakaitika kare, kutadza kwezuva kusingachave ndiyo ndiyo nzira yekutanga yekuwana vitamini iyi inokosha (vitamini D inogadzirwa mucheka kuburikidza nekusvibiswa kwezuva uye inoshanda zvakadai sehomoni mumuviri kupfuura vitamini). Nenzira yakanaka, kuongororwa kweropa kunogona kukuudza kana uwandu hwako hwakanaka kana kwete (vazhinji vevanhu veAmerica havana kukwana), uye chiremba wako anogona kutaura newe pamusoro penzira dzokusimudza nhamba yako kana yakanyanyisa. Sezvinyorwa zvinyorwa, ivai nechokwadi chekukumbira nhamba inobatanidzwa nehuwandu hwevhithamini D kana iwe ukaiongorora. Ihwo huwandu hwakawanda hwevhitamini D paMayo Clinic muMinnesota kune 30 kusvika ku80, asi vamwe vatsvakurudzi vanofunga kuti makumi mashanu kana kupfuura ari nani kune zvinetso zvekuchengetedza kenza. Semashoko ekupedzisira, zvakakodzera kutora nguva yekuedzwa. Kana iwe ukawana mavitamini D akawanda muwedzere, imwe yemigumisiro inorwadza inorwadza mutsvo.

Tsvaga Kuchengetedzwa Kwezvipembenene Zvokugadzirwa Kweganda

Kune mamwe mamiriro eganda anonzi anononoka, akadai se actinic keratoses . Kutsvaka kurapwa kweizvi kunogona kuderedza mukana wako wekuti vacharamba vachienda kune kenza. Actinic keratoses inogona kurapwa nenzira dzakasiyana-siyana, kubva pakuchengetwa kwegruwa (kufuta), kugadziriswa (kunyatsotsvaga), kumishonga yemagetsi.

Rega Kusvuta

Kusvuta kunogona kuwedzera zvikuru ngozi ye squamous cell carcinomas. Kusiyana nehutachiwana hwehutano hwehutano hwakasvibiswa, zvisinei, mungozi yemunhu wepachirwere chepachirwere chepachivande mushure mokusiya, uye anogona kudzokera kune mumwe munhu asina kumboputa.

Preventive Medications (Chemoprevention)

Kune vanhu vane njodzi yakakura yekuve nekenza yemuviri, mishonga inogona kuonekwa. Accutane (isotretinoin) uye Soriatane (acitretin) yakawanikwa kuderedza nhamba ye basal cell carcinomas kuvanhu vane basal cell nevus syndrome uye xeroderma pigmentosum. Erivedge (vismodegib) inoita seinobudirira. Accutane inogonawo kuderedza chiitiko che squamous cell carcinomas kuvanhu vane xeroderma pigmentosum.

Kuongorora Kwokutanga (Kuwana Kanzera Kweganda Pakutanga)

Kufanirwa kweganda rekenza, pamwe chete, kwakanaka kwazvo kupfuura kune dzimwe mimwe kanzira. Chikamu chechikonzero cheizvi ndechokuti aya kanzira inogona kuonekwa pachena, uye zvino inowanikwa pane yapfuura, uye inoporesa. Asi, kuitira kuti uone makondomu aya mangwanani, zvinokosha kutarisa ganda rako kazhinji.

Kukosha kweKega Cheki Cheki

Isu tose tinoda kutora basa rinobatsira mukurapa kwedu kwehutano nekuongorora nguva yedu ganda redu rekenza yekenza. Kunyange zvazvo vanachiremba vangave vane ziso rakarovedzwa, kwete vose vanoona dermatologist nguva dzose, uye hakuna munhu anokurudzirwa sezvaunofanira kutarisira utano hwako. Sezvo vanhu vemarudzi ose, mavara eganda, uye makore vanogona kuwana kenza yeganda, iyo pfungwa yakanaka yokuti munhu wese aongorore ganda ravo nguva dzose.

Nhungamiro yekuita chekuzvidzivirira kweganda dzinosiyana nesangano. IAmerican Cancer Society, Skin Care Foundation, uye American Academy yeDermatology inokurudzira mwedzi wega-ganda kuzvidziongorora. IU.S. Preventive Services Task Force (USPSTF), zvisinei, haitauri kuongorora maitiro e-melanoma.

Kuita Iga Ngoga Tarisa

Kuongorora ganda rako riri nyore, rinokurumidza, uye rakasarudzwa pasi-tech. Zvose zvaunoda ndeye mirara yakazara-refu, mirara yakachengetedzwa, chisi, uye chiedza chakajeka. Sezvaunotarisa chikamu chimwe nechimwe chemuviri wako, dzidza chimiro, nzvimbo, uye kukura kwezvinyama paganda rako, kuitira kuti iwe unogona kukurumidza kuona chero kuchinja kunoitika. Chinangwa chacho ndechokuti uzive ganda rako kuitira kuti iwe uone kukanganisa chero pamberi pechiremba wako. Ramba uchiyeuka kuti zvinogona kunge zvinokonzera kenza zvinogona kuonekwa chero kupi zvako, kunyange munzvimbo dzisingasviki pachena kune zuva, uye kuti mamwe maronda echando haana kubatwa nezuva zvachose.

Heano matanho aunotevera:

1. Mushure mekugeza kana kushambidza, chengetedza musoro wako uye chiso chako, uchishandisa zvose zvioni zvekuoma-kuona-nzvimbo. Shandisa muzinga kuti uone shisa yako pasi pebvudzi rako. Usakanganwa nzeve dzako, pasi pechino chako, uye mutsipa wako.
2. Ongorora zvigunwe uye zvigaro zvemaoko ako, kusanganisira pakati peminwe yako nezvigunwe. Chengeta chimwe nechimwe chezvigunwe zvako uye zvigunwe zvakare. (Zvikamu zvinowanzozivikanwa zvikuru zvema melomomasi mumunhu ane ganda rakapfava ari pasi peminwe uye zvigunwe, zvanza zvemaoko kana zvigaro zvemakumbo, kana pamakumbo emumuromo, mumhino, uye mazamu.)
3. Ongorora mapurisa ako, maoko ari kumusoro, pasi, chifuva, uye mudumbu. Vakadzi vachada kutarisa ganda pasi pezvifuva.
4. Gara pasi uye chengetedza mahudyu ako, shins, misoro, uye zvigunwe zvetsoka dzako, zvigunwe, pakati pezvigunwe zvako, uye zvigunwe.
5. Negirasi rinochengetwa nemaoko, chengetedza mhuru dzako nemasana ehudyu dzako, kuderedza kumashure, mabheti uye marital area, kumusoro kumashure, uye kumashure kwemutsipa wako. (Makumbo muvakadzi vachena uye kumucheto kumashure muvarume varume vatsvene ndiyo nzvimbo dzinowanzosangana ne melanoma, saka iva nechokwadi.)

Kazhinji Chiremba Anoshanyira

Hatina mazano akafanana pamusoro pokuti vanhu vanofanira kuona sei chiremba wavo wekuchirapa kana dermatologist, ane zvishomanana. IAmerican Academy of Dermatology inokurudzira kugara uchiongororwa nachiremba wevanhu vakwegura vanopfuura makore makumi mashanu, kune avo vane dysplastic nevus syndrome, kana kune avo vane maranomas akawanda. Zvakanaka, munhu mumwe nomumwe anofanira kutaura nachiremba wavo pamusoro pezvirongwa zvichienderana nehuwandu hwehuwandu hunokonzera. Vaya vari pamwero wepakati pekugona vanogona kukumbira chiremba wavo wokutanga kuchengeta kuongorora kwakakwana kwekodhi (TCE) panguva yepickicals gore negore. Ophthalmologists, gynecologists, uye kunyange vanachiremba vemazino vanogonawo kutarisa ganda rako munguva yekuongorora kwavo.

Kune avo vane ngozi huru, zvinowanzoshanyira nedermatologist zvingaratidzika kuva vakachenjera. Kubvunzurudzwa kwe 2016 kwakawana kuti kunzwisisika (kuti vangangodaro vawane kenza) uye zvakananga (kukwanisa kunyatsoziva kuti ndiani asina kenza) pakuona melanoma yakanga iri yakanyanya kudarika dermatologists kune vekuchiremba vanachiremba.

Free Screening Option

Kana iwe usingakwanisi kuongorora ganda rako zvakakwana kana kuona chiremba, uri muhombe: miedzo isina ruwani inowanika munyika yose. IAmerican Academy of Dermatology (AAD) inopa dhesi yezvirongwa zvekuongorora pasina.

Kuti uwane rusununguko rwe "SPOTme" rekuongorora kenza yeganda, tsvaga pahurumende yako uye urongwa hwemakiriniki anopa hupachena huno hunowanikwa. Kuongorora kunopedza maminitsi gumi chete uye hazvibatsiri basa reropa kana zvimwe zvinoparadza. Kubva muna 1985, AAD yakaita zvinoda kusvika mamiriyoni maviri kuongorora uye yakaona kupfuura 180 000 zvipembenene zvinoshungurudza, saka uri mumaoko akanaka.

Kana pasina purogiramu yeAAD iri munharaunda yako, Skin Cancer Foundation inotsigira RV inoshandiswa nemaoko 38 inofambiswa nemaoko inomira nguva nenguva pakubatanidzwa muRite Aid nezvimwe nzvimbo mumaguta 50 munyika yose. Ingoratidzei uye bhomba renharaunda-dermatologist inozivikanwa ichaitisa muviri-kuongorora muviri kuongorora zvachose pasina.

> Sources:

> American Academy of Dermatology. Tsvaga kenza kenza.

> Environmental Working Group. Bhuku reScreen.

> Karagas, M., Gossai, A., Pierce, B., na H. Ahsan. Kunwa Mvura Arsenic Kuputika, Zvisikwa Neganda, uye Kurwisana: Kurongeka Kwakarongeka kweHupupuri Hwenyika Yose. Mahara Current Environmental Health Reports

> Ng, C., Yen, H., Hsiao, H., uye S. Su. Phytokemikemu muChangu Kanzera Kudzivirira uye Kurapa: Kuvandudzwa Kuvandudzwa. International Journal of Molecular Sciences . 2018. 19 (4) .pii: E941.

> Wernli, K., Henrikson, N., Morrison, C. et al. Kuchengetedza Kweganda reChangu muVanhu Vakuru: Mharidzo yeUchapupu Hwakagadziridzwa uye Ongororo Yakarongeka yeUnited States Preventive Services Task Force. JAMA . 2016. 316 (4): 436-47.