Hello, Fruity and Amazing Fam!
I hope you found last week's newsletter on mammography both useful and inspiring.
In our ongoing commitment to cancer awareness, especially during Breast and Liver Cancer Awareness Month, let's delve into the world of dietary choices that can play a crucial role in cancer prevention and supporting those undergoing cancer treatment.
This week, we'll focus on foods that promote breast cancer prevention and liver health.
Breast Cancer Prevention
While no food can guarantee cancer prevention, a healthy diet can certainly reduce your risk. Here are some dietary tips that may help:
Cruciferous Vegetables: Incorporate more broccoli, cauliflower, Brussels sprouts, and cabbage into your meals. These veggies contain compounds like sulforaphane and indole-3-carbinol, which may help protect against cancer.
Berries: Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants. These compounds can help neutralize harmful free radicals in your body.
Fatty Fish: Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. Omega-3s have anti-inflammatory properties and may help reduce the risk of cancer.
Turmeric: This vibrant spice contains curcumin, which is known for its potential anti-cancer properties. Consider adding turmeric to your dishes or enjoying a cup of turmeric tea.
Green Tea: Sip on green tea, which is rich in antioxidants, including catechins. Research suggests that green tea consumption is associated with a reduced risk of breast cancer.
Dark Leafy Greens: Include kale, spinach, and Swiss chard in your diet. These greens are excellent sources of folate and other essential nutrients.
Citrus Fruits: Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which can support a healthy immune system.
Fermented Foods: Foods like yogurt, kefir, and kimchi contain probiotics that support gut health, which is linked to overall well-being.
Allium Veggies: Garlic, onions, and leeks are part of the allium vegetable family, known for their potential anti-cancer properties.
Beans: Beans, including black beans, kidney beans, and lentils are formidable nutritional warriors, rich in fiber, vitamins, and potent antioxidants that can fend off breast cancer. The antioxidants in beans combat inflammation and repair cell damage, while the vitamins and minerals bolster the immune system's defenses against illnesses, including cancer.
Opt for dry beans over canned varieties to avoid excess sodium and additives. Dry beans are cost-effective, quick to cook, and easy to store.
Pomegranate: Numerous studies have pointed to the anticancer properties of pomegranates, especially in the context of estrogen-dependent cancers. These fruits contain ellagitannins, a group of polyphenolic compounds with potent antioxidant and anti-inflammatory properties. Notably, these ellagitannins can play a role in inhibiting the growth and spread of breast cancer cells.
Liver Health and Dietary Choices:
Now, let's turn our attention to liver health. A healthy liver is vital for overall well-being, and certain dietary choices can help maintain liver health and reduce the risk of liver diseases, including liver cancer. Here are some dietary tips:
Limit Processed and Fried Foods: High intake of processed and fried foods can lead to weight gain and non-alcoholic fatty liver disease (NAFLD). Limit your consumption of fast food, fried snacks, and sugary treats.
Maintain a Healthy Weight: Obesity is a significant risk factor for liver diseases. A balanced diet and regular exercise can help you achieve and maintain a healthy weight.
Moderate Alcohol Consumption: Excessive alcohol consumption is linked to liver cirrhosis and liver cancer. If you choose to drink alcohol, do so in moderation.
Watch Sugar Intake: High sugar consumption can contribute to NAFLD. Opt for natural sweeteners like honey or stevia and limit your intake of sugary beverages.
Stay Hydrated: Drinking enough water is essential for your liver's detoxification process. It helps flush out toxins and waste products from your body.
Consider Your Hepatitis Status: Chronic hepatitis B or C can increase the risk of liver cancer. If you have chronic hepatitis, follow your doctor's recommendations and consider antiviral treatments.
Balanced Diet: Focus on a well-balanced diet that includes a variety of vegetables, fruits, lean proteins, and whole grains. Avoid fad diets or extreme restrictions.
Liver-Friendly Herbs: Some herbs like milk thistle and dandelion root are believed to support liver health. Consult your healthcare provider before adding them to your regimen.
Stay Active: Regular physical activity can help maintain a healthy weight and support overall well-being.
It's important to remember that while a healthy diet can be beneficial, it should be part of a holistic approach to cancer prevention and liver health. Always consult with your healthcare provider for personalised advice, especially if you have specific health concerns or conditions.
Remember, your dietary choices play a significant role in your health journey. Choose foods that support your well-being, and stay well-informed about your health status. Here's to your health and well-being, Fruity Fam!
Before we wrap up, a heartfelt shoutout to our amazing Fruity Fam!
A big thanks to Daisy, Kajal, and Daniel for their fantastic efforts in collecting last week's newsletter, contributing to the cause with 5 MATIC. A special round of applause for Daniel, who went above and beyond by matching the MATIC donations from the collected newsletters! Your support is making a real impact.
And, of course, a huge thanks to all the wonderful Tutti Frutti Women fam who've joined forces and raised awareness for breast and liver cancer this month. Together, we're making a positive change in the world.
Embracing #BreastCancerAwarenessMonth with hope and strength! Let's unite in spreading awareness, supporting survivors, and working towards a future without breast cancer. Together, we can make a difference with @tfw_nft 
#FightLikeAGirl #PinkPower
Until next time, stay fruity, healthy and fantastic! 🍏🍇
Sources:
American Cancer Society. (2021). Can We Prevent Cancer? Retrieved from https://www.cancer.org/cancer/cervical-cancer/causes-risks-prevention/prevention.html
World Cancer Research Fund. (2021). Diet, Nutrition, Physical Activity, and Cancer: A Global Perspective. Retrieved from https://www.wcrf.org/dietandcancer
Lompoc Valley Medical Center (2021). 11 Healthy Foods That Reduce Breast Cancer RiskRetrieved from https://www.lompocvmc.com/blogs/2021/october/11-healthy-foods-that-reduce-breast-cancer-risk/?locale=en
Please note: The information provided in this article is for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
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