10 WAYS TO PREVENT COLON CANCER

 

Colon cancer prevention is critical to promoting health and well-being. In addition to adopting healthy habits, such as a balanced diet and regular physical activity, it is important to carry out screening tests on a regular basis. Below are some additional measures that can contribute to the prevention of this type of cancer:

1 - PERFORM SCREENING EXAMINATIONS REGULARLY

Get regular screening tests to protect yourself from colon cancer. This is the best way to detect the disease early and increase the chances of effective treatment. In addition, screening can help prevent cancer by identifying abnormal polyps that may become malignant. There are several screening tests available for colon cancer, each with its own characteristics. Some are simple but require more frequency, while others are more complex but need to be performed less regularly. Choosing the appropriate test depends on each individual's medical history and preferences. It is recommended to consult a doctor to make a proper decision.
Normally, from the age of 45, people begin to perform the screening test. However, those with a family history or other risk factors can start the test earlier and have it more often. If there is a family history of colon cancer, genetic testing can provide valuable information about individual risk. Therefore, it is important to speak with your doctor to assess whether genetic testing is appropriate for you.

2 - KEEP A HEALTHY FOOD

Countless studies have confirmed the significant role that diet plays in the development of colorectal cancers. Consumption of red meat (such as beef and lamb) and certain types of processed meat (such as sausage and hot dogs) has been linked to an increased risk of colorectal cancer , so limiting your consumption of these foods is advised.

On the other hand, diets rich in fruits and vegetables appear to reduce the risk of colon and rectal cancer. To prevent diseases, it is recommended to increase the consumption of these products. Several large studies have suggested that dietary fiber intake may decrease the risk of colorectal cancer . Researchers are continually investigating this relationship.

3 - LIMIT ALCOHOL CONSUMPTION

Limit alcohol consumption to reduce the risk of colon and rectal cancer. Studies show a connection between moderate to heavy alcohol use and a higher risk of cancer in these organs, the evidence being more robust for men, but also present in women.

American Cancer Society (ACS) recommends that men limit alcohol consumption to two drinks a day, while women should limit themselves to just one drink a day. However, it is important to point out that recent research has increasingly emphasized that total abstinence from alcohol is the best way to reduce the risks of many types of cancer.

4 - EXERCISE REGULARLY

Regular, moderate exercise, such as brisk walking that slightly increases your heart rate, may reduce your risk of colon and rectal cancer. However, vigorous exercise appears to provide the greatest benefit. A study published in 2016 by the National Cancer Institute found that higher levels of physical activity, compared with lower levels, were associated with a 16% lower risk of colon cancer and a 13% lower risk of rectal cancer. American _ Cancer Society makes tools available to help people who want to become more physically active, including a heart rate calculator that helps you determine if you're meeting your training goals.

5 - KEEP A HEALTHY WEIGHT

Nothing increases the overall risk of cancer more, with the exception of smoking, than being overweight. Studies show that at least 13 different types of cancer are associated with weight gain and obesity, including colon cancer. Therefore, it is important to take steps to control weight. If you are overweight, the first step is to stop gaining additional weight. This, in itself, has significant health benefits. Then it is recommended to work slowly to lose a few pounds, which will provide an additional boost to your health.

Remember that small changes on a daily basis can make a big difference in the long run. Prioritizing your health and well-being by taking care of your weight is a valuable investment for the future. Maintaining a healthy weight not only reduces your risk of cancer, it also has a host of other benefits for your body and mind. Adopting a balanced lifestyle, with a healthy diet and regular physical exercise, is essential for achieving and maintaining an adequate weight. Consulting a health professional or nutritionist can be helpful in developing a personalized weight loss plan and getting proper guidance.

6 - STOP SMOKING

Needless to say more, quitting smoking is the best thing you can do for your health. Cigarette smoking is associated with 15 different types of cancer, including colon cancer. In addition, it significantly increases the risk of other serious illnesses such as heart disease, strokes and lung problems. When you stop smoking, you will experience real benefits that manifest right after your last cigarette.

7 - LIMIT THE CONSUMPTION OF RED AND PROCESSED MEAT

Consuming an excessive amount of red meat, such as steak, beef and pork, has been linked to a significantly increased risk of developing colon cancer. In addition, processed meats, such as bacon, sausage and bologna, are even more harmful and can exacerbate this risk. Therefore, it is advisable to limit the consumption of these types of meat.

It is recommended not to exceed three servings of these foods per week. However, it is worth noting that consuming even smaller amounts is even more beneficial for health and colon cancer prevention. Therefore, it is recommended to opt for healthier alternatives, such as white meat, fish, vegetables and other vegetable protein sources, which are safer options and contribute to a balanced diet.

In addition to reducing consumption of red and processed meat, it is important to emphasize the importance of fiber-rich foods such as fruits, vegetables, whole grains and legumes. These foods provide essential nutrients and fiber that help your digestive system function properly and help prevent colon cancer.

8 - INCREASE FIBER INTAKE

An effective way to reduce the risk of colon cancer is to increase your intake of whole grains and fiber in your daily diet. Although many people do not give due importance to this factor, it is essential to include these foods in your diet. It is recommended as a general goal to consume three or more servings of whole grains daily. In addition, it is necessary to ingest between 22 and 34 grams of fiber every day, depending on gender and age. Focus on foods like fruits, vegetables, beans, 100% whole-grain bread, whole-grain cereals and pasta.

SUMMARY

Remember that colon cancer prevention is a comprehensive approach, involving both adopting a healthy lifestyle and having the recommended screening tests. Stay informed, take care of your health and consult a medical professional for personalized guidance.