So take this opportunity to focus on breast cancer and its impact on those affected by the disease in our community.
Breast cancer remains the most common cancer among Australian women (excluding non-melanoma skin cancer). Survival rates continue to improve in Australia with 89 out of every 100 women diagnosed with invasive breast cancer now surviving five or more years beyond diagnosis.
Take the time to find out what you need to know about breast awareness and share this important information with your family, friends and colleagues.
Reducing your risk
When it comes to reducing your breast cancer risk, you can't change your family history, but you can reach for the right foods and keep your weight in check, which could go a long way in decreasing your risk. Here is a list of foods you should try to add to your diet:
1. Extra Virgin Olive Oil - it is loaded with risk-reducing antioxidants and phytonutrients, including squalene which can inhibit tumor growth, it also has a higher monounsaturated fat content than other oils. Try adding a few tablespoons a day to your diet.
We have some amazing Cold Pressed Olive Oils available including our best seller from Rosnay available in 250ml and 500ml bottles. Patrice Newell's Virgo Olive Oil will also make a return to the list in the next few weeks.
2. Cruciferous Vegetables - contain phytonutrients that stop the spread of cancer and halt cancer cells from forming. These phytonutrients also shift estrogen metabolism so your body produces a form of estrogen that doesn’t drive breast cancer. Make Broccoli, Brussels Sprouts, Cabbage and Kale a regular on your table.
3. Dark Green Leafy Vegetables - are loaded with Folate, a B vitamin that strengthens your DNA. Low levels of Folate have been linked to increased cancer risk. The darker the leaves the better.
We have an abundance of Dark Leafy Vegetables available at Lettuce Deliver. We even have a few grown specifically for us like Dandelion and Beetroot Leaves which are hard to find. Don't love your Greens ? Keep it simple by adding a few pinches of minced Fresh Parsley to each meal.
4. Fatty Fish (Salmon, Sardines, Mackerel, Tuna) - contains omega-3 fatty acids, which may decrease inflammation in the body. Researchers believe chronic inflammation may encourage breast cancer development.
5.Tomatoes - are packed with lycopene, a powerful antioxidant that not only gives tomatoes their redness but can also protect against breast cancer by stopping cancer cell growth. Your body absorbs lycopene best when tomatoes are cooked, so add a few grilled tomatoes to the menu this week. We have Round, Roma, Cocktail and Cherry Tomatoes available at the moment from Shane and Trevor. Try making your own fresh pizza base sauce and add to one of our new Letizza Pizza Bases. Yum !
6. Up your Fibre intake - According to the American Journal of Clinical Nutrition, upping your fiber intake may help lower your risk of breast cancer—and the more you eat, the more your risk decreases. The researchers found that for every 10 grams of fiber a woman added to her daily diet, her risk of breast cancer decreased by 7 percent.
Our friend and renown Nutritionist Zoe Bingley-Pullin has a great blog about how to get more Fibre into your diet. Check it out
7. Walnuts - In a study out of Marshall University School of Medicine in West Virginia, researchers substituted the equivalent of two ounces of walnuts per day into the diet of one group of mice; the other group was fed a calorically equivalent, but walnut-free, diet. After 34 days, the growth rate of tumors in the walnut eaters was half that of the mice who ate no walnuts. Experts think walnuts’ anti-inflammatory properties—which could come from the omega-3 fat alpha-linolenic acid, phytosterols or antioxidants—may give them their tumor-fighting potential.
We have Activated Walnuts available from Loving Earth as well as 2Die4 Live Foods, as well as Raw Walnuts from Absolute Organic and Unshelled Walnuts direct from Shadbolt in Veinifera, VIC.So...keep it simple with food.
It really is the best medicine.