Список «иди-ка куда подальше, рак груди» от доктора Фанк

• Цельная пища, растительная диета с преобладанием овощей, фруктов, 100 %-ных цельных зерен и бобовых (фасоль, горох, чечевица), цельной сои, молотых семян льна; как можно в большей степени откажитесь от любого мяса, птицы, рыбы, молочных продуктов и яиц; сведите к минимуму насыщенные жиры, простые сахара, переработанную пищу и рафинированные зерновые хлопья.

• Занимайтесь спортом: пять часов в неделю умеренных нагрузок или 2,5 часа в неделю интенсивных, потных нагрузок.

• Откажитесь от алкоголя или сведите его употребление к минимуму: не более семи порций в неделю. Отдавайте предпочтение 120–240 мл красного вина.

• Не курите.

• Техники борьбы со стрессом: минимум 20 минут в день (молитвы, медитация, тайцзи, йога, визуализации, сфокусированное дыхание).

• Социальные связи – минимум 30 минут в день (никаких компьютеров, телефонов или экранов, когда встречаетесь с кем-то вживую). Например, сходите на вечернее свидание, выпейте кофе с подругой, посетите церковь, запишитесь в теннисную команду, найдите какое-нибудь хорошее онлайн-сообщество, ходите регулярно играть в бридж.

• Ежемесячный самостоятельный осмотр груди, ежегодное клиническое обследование и маммограммы, а также дополнительное визуальное обследование (УЗИ, МРТ) и КО по необходимости.

• Дополнительные очки: улыбайтесь, смейтесь, дарите радость.

 

В исследовании сопоставили различные факторы образа жизни с риском рецидива и смертности у 6295 женщин, проживших не менее пяти лет после вылеченного эстроген-позитивного рака груди I–III степени[919]. Вот противораковые удобрения для вашей «почвы»:

1) не набирайте вес; более 10 % набранного веса = повышение риска рецидива на 24 % через пять лет;

2) поддерживайте здоровый индекс массы тела (ИМТ); ожирение (ИМТ больше 30) = повышение риска на 40 %;

3) сведите к минимуму алкоголь; ежедневное употребление = повышение риска на 28 %;

4) занимайтесь физическими упражнениями; физическая пассивность = повышение риска на 29 %;

5) не курите, курение = повышение риска рецидива на 30 % через пять лет.

 

Кроме того, проконсультируйтесь с врачом по поводу регулярного приема аспирина. Употребление аспирина изучали в исследовании здоровья медсестер. Среди 4164 женщин с раком груди, принимавших аспирин 2–5 раз в неделю, смертность была на 71 % ниже, чем у тех, кто никогда не принимал аспирин, – вне зависимости от стадии рака, ИМТ, наступления менопаузы или эстрогенового статуса опухоли[920]. Прием ибупрофена три или более раз в неделю, как показало исследование с участием 2292 женщин, снижает риск рецидива на 44 %[921]. Сначала проконсультируйтесь с врачом, но рекомендуемая доза аспирина – 325 мг, а ибупрофена – 200 мг каждые 2–3 дня.

 

Контролируйте все, что можете контролировать. В жизни столько непредсказуемого, что давайте сосредоточимся на том, что можно исправить. Пересмотрев свои привычки или контакты, попробуем создать максимальную защиту от рака.

 

Контролируйте все, что можете контролировать в жизни; Бог свидетель, у нас в жизни и так достаточно факторов, на которые мы никак повлиять не можем, – от стихийных бедствий до даты постановки диагноза, так что не задумывайтесь об этом слишком глубоко. Сколько бы вы ни размышляли, изменить ничего не получится. Сосредоточьтесь на том, что в ваших силах, и обязательно убедитесь, что все аспекты вашей жизни – духовный, физический, эмоциональный, поведенческий – получают ваше ежедневное внимание. А вот токсины – токсичная активность, пища, мысли, люди – совсем не полезны для «почвы» вашего тела. Попробуйте изменить что-нибудь одно в ваших привычках или контактах, что создает в вас или вокруг вас неправильную «почву». Когда измените это, попробуйте изменить еще что-нибудь, и т. д.

И, прежде всего, расширяйте и углубляйте смысл своей жизни. Исследования показывают, что смысл можно найти, даря миру результаты своей творческой деятельности[922]. Используйте свои врожденные таланты, хобби или основную работу, чтобы дарить миру радость. У меня были пациентки с раком груди, которые пользовались своими существующими навыками – работали физиотерапевтами, инструкторами по йоге, психологами, эстетическими онкологами и писателями, сосредоточившись именно на аудитории женщин, переживших рак груди. Я знаю женщин в индустрии красоты, которые делают прически до химиотерапии и укладки после нее, а также обучают пациенток искусству нанесения макияжа. Одна пациентка-музыкант записывает медитативные диски для выживших; другая делает солнечные очки с розовыми оправами, а все доходы идут в фонд «Розовый лотос», который предоставляет полностью бесплатные скрининги, диагностику и лечение рака груди для женщин с низкими доходами и без страховки (pinklotus.com/foundation). Также вы можете поддержать ваш любимый благотворительный фонд, проведя какое-нибудь веселое мероприятие. Я видела, как процветающие бывшие пациентки устраивали офисные турниры по гольфу и теннису, групповые походы в кино, распродажи выпечки, автограф-сессии писателей, дегустации вина, торговлю украшениями… Примите участие в соревнованиях по бегу. Если это слишком утомительно, просто прогуляйтесь пешком или посидите с подругой по несчастью, улыбаясь и смеясь. (Вы же хотите получить эти дополнительные баллы, правильно?)

 

Благодарности

 

Энди. Моему «истинному северу», моей настоящей любви. Ты – мой кислород. Спасибо тебе за это.

Этану, Себастьяну и Джастину. Я не знала большей чести, чем быть вашей матерью. Насколько скучной была бы жизнь без эпических поездок на велосипедах, игровых вечеров, снов в крепостях и громких пуков!

Маме и папе. Ваша любовь светит ярче тысячи солнц. Серьезно, вы чуть не ослепили меня всей этой любовью.

Жаклин Бюссе, Диане Франклин, Донне Рэпсон, Натали Разави и Фернанде Карвальо. Ваши постоянные молитвы и СМС-сообщения во время моей работы над книгой поддерживали мой энтузиазм.

Моим пациенткам. Спасибо вам, что пригласили меня быть с вами в один из самых мрачных моментов вашей жизни и остаться с вами до тех пор, пока свет снова не забрезжил. Какая честь! Вы так прекрасны.

Моим наставникам-хирургам. Доктор Джон А. Райан-младший, вы научили меня хирургической точности и клинической остроте, как никто другой. Доктор Эдвард Г. Филлипс, вы дали старт моей карьере хирурга-маммолога и не дали провести всю жизнь, работая с пищеводом.

Ученым-медикам по всему миру. Вы тратите годы, а иногда и всю жизнь, чтобы получить данные, которым я посвящаю один абзац. Я преклоняюсь перед вашим вкладом в раскрытие тайн жизни и смерти.

Доктору Майку Доу. Мы случайно познакомились – и буквально через минуту я уже решила написать эту книгу. Ваш совет: пишите так, словно любите читателя. Я так и сделала.

Крисси и Дж. Д. Ротам. Все случается не зря. Благодарна.

Дейзи Блэкуэлл Хаттон, Лори Клауд, Меган Портер и Марку Шенвальду – моей замечательной издательской семье; Кристине Гриш, моему корректору; Селесте Файн и Джону Маас, моим великолепным литературным агентам. Давайте спасать жизни!

 

Об авторе

 

Доктор Кристи Фанк, сертифицированный хирург-маммолог и одна из основателей маммологического центра «Pink Lotus», – эксперт по минимально инвазивным методам диагностики и лечения всех видов заболеваний груди. Она помогла тысячам женщин с лечением груди, в том числе таким знаменитостям, как Анджелина Джоли и Шерил Кроу, которые обращались к ней за операциями.

Окончив с отличием Стэнфордский университет в 1991 году, доктор Фанк получила медицинское образование на медицинском факультете Калифорнийского университета в Дэвисе. Пройдя хирургическую резидентуру (ординатуру) в медицинском центре «Вирджиния Мейсон» в Сиэтле, штат Вашингтон, она прошла курс хирургии груди в медицинском центре Седарс-Синай в Лос-Анджелесе, где затем проработала хирургом и директором Центра маммологии в течение семи лет. В 2009 году доктор Фанк вместе со своим мужем, предпринимателем Энди Фанком открыла маммологический центр «Розовый лотос» в Беверли-Хиллс. В маммологическом центре объединяются современнейшие методы скрининга, генетического тестирования, диагностики и лечения с профилактическими стратегиями и комплексным, сочувственным уходом.

Доктор Фанк также является основательницей и послом фонда «Розовый лотос» (Pink Lotus Foundation), цель которого – предоставлять бесплатный доступ к скринингу и лечению рака груди женщинам с низким доходом, без медицинской страховки или с ограниченной страховкой.

Когда она не выступает как эксперт-маммолог и телеведущая в сотнях телевизионных передач, документальных фильмов, статьях и историях, доктор Фанк с удовольствием участвует в триатлоне Half Ironman (соревнование «Железный человек» с половинными дистанциями: плавание, велосипед, бег), занимается веганской кулинарией и играет в карты. Кристи живет вместе с Энди и тремя сыновьями в Санта-Монике, тихом пригороде Лос-Анджелеса.

 

* * *

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[24] L. Barr et al., “Measurement of Paraben Concentrations in Human Breast Tissue at Serial Locations across The Breast from Axilla to Sternum,” Journal of Applied Toxicology 32 (2012): 219–232.

 

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[26] S. Fakri, A. Al-Azzawi, and N. Al-Tawil, “Antiperspirant Use as a Risk Factor for Breast Cancer in Iraq,” Eastern Mediterranean Health Journal 12, nos. 3–4 (2006): 478–482.

 

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[35] K. Lehner et al., “Black Tattoo Inks Are a Source of Problematic Substances Such as Dibutyl Phthalate,” Contact Dermatitis 65 (2011): 231–238.

 

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