导读:姚贝娜，中国流行女歌手，于2015年1月16日因乳腺癌去世，年仅33岁。在为姚贝娜唏嘘致哀的同时，你是否也关注到自己和家人朋友的健康呢？如何降低患乳腺癌的风险？快来看看下面这5个方法吧！
姚贝娜，中国流行女歌手，于2015年1月16日因乳腺癌去世，年仅33岁。在为姚贝娜唏嘘致哀的同时，你是否也关注到自己和家人朋友的健康呢？如何降低患乳腺癌的风险？快来看看这5个方法吧！
1. Limit yourself to two or three alcoholic drinks a week
每周只喝两到三杯含酒精饮料
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.
酒精被认为是乳腺癌的罪魁祸首之一，即使是每次少量饮用，也会增加乳腺癌的风险。许多医生都会建议病人少喝葡萄酒、啤酒和烈性酒等各种酒类。
A recent study showed the link between drinking and breast cancer was especially strong in the 70 percent of tumors known as hormone-sensitive.
最近的一项研究清楚地表明了饮酒与乳腺癌之间的联系：70%的肿瘤都是激素敏感性肿瘤的事实强有力地佐证了这一点。
2. Exercise at least three times a week (more often is even better)
每周至少运动三次（次数越多越好）
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.
在做运动的时候，要努力保持至少20分钟的持续运动时间让心率高于基本水平。长距离步行当然也很好，但是更加激烈的运动（最好能出汗）才能对心脏有好处并减少癌症风险。
3. Maintain your body weight, or lose weight if you’re overweight
保持体重，身体要是超重了记得减肥
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症 （尤其是对于绝经期的女性而言）会增加得乳腺癌的风险，特别是当你作为成年人体重增加的时候。位于休斯顿的德州大学安德森癌症研究中心在2008年3月发 布一项研究表明，肥胖和超重的女性与正常体重或体重偏轻的女性相比，得乳腺癌后存活下来的几率更小，而得更严重的病症的几率要更大一些。
4. Do a monthly breast self-exam
每月进行胸部自我检查
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.
要确保你得到了医生的正确指示说明，并定期让医生复查你的检查技术。这种自我检查可能会让你在做乳房X光检测之前就发现肿块。了解身体的变化是个不错的想法。
5. Have a mammogram once a year after 40
40岁后每年做一次乳房X光检测
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.
早期发现肿瘤会大大提高存活的几率：早期局部疾病的五年存活率高达98%，而晚期或转移性疾病的五年存活率只有27%左右。
