Colorectal cancer is the second leading cause of cancer-related deaths, but it is preventable. By incorporating the following lifestyle changes into your daily routine, you can reduce your risk of getting colorectal cancer by 50% or more.
1. EAT A LOT OF FIBER
Dietary fiber is the non-digestible part of plants that passes through the digestive system, helping to maintain normal bowel movements and prevent constipation. You should aim for 25 grams per day (based on a 2,000-calorie diet). If you're not getting enough fiber in your diet, or if you're experiencing chronic constipation, it may be wise to talk to your doctor about starting a fiber supplement, such as Benefiber or Metamucil.
2. EXERCISE REGULARLY
Exercise is important for overall health. It can help you lose weight, improve your mood, reduce stress and anxiety, get a good night's sleep, and live longer. Exercising regularly will also reduce your risk of colon cancer. According to research published in Nutrition Reviews in 2015, physical activity reduces inflammation in the body – a factor associated with increased risk of colorectal cancer.
Exercise also increases the production of antioxidants that protect against cellular damage caused by free radicals; exercise decreases levels of insulin-like growth factor 1 (IGF-1), which has been linked to an increased risk of certain cancers; and it promotes better circulation throughout the body while strengthening core muscles, like those found in the abdomen area, where most colon cancers begin to develop.
3. MAINTAIN A HEALTHY WEIGHT
It's a good idea to maintain a healthy weight. In fact, maintaining a healthy weight can reduce your risk of colon cancer by up to 40%. To maintain a healthy weight:
- Eat a variety of fruits and vegetables daily. Fruits and vegetables contain fiber, which helps you feel full longer than other foods. They also provide antioxidants that can help protect against cancer. Aim for at least 5 servings a day; each serving is about 1 cup raw leafy greens such as kale or spinach, 1/2 cup cooked beans such as kidney beans or garbanzo beans (chickpeas), 1/2 medium-sized apple with skin (about 80 grams), half an orange with the peel intact or half a grapefruit without seeds removed from its membrane
4. DON'T SMOKE
Smoking is a major risk factor for colon cancer. It can lead to a higher risk of cancer, heart disease, lung disease and other health problems. If you currently smoke or have quit in the past but still have nicotine in your system (for example, if you used to smoke but recently started up again), this will still increase your risk of developing colorectal cancer.
5. GET TESTED FOR COLORECTAL CANCER
If caught early, colorectal cancer can be successfully treated with surgery or other therapies. To reduce your risk of developing colorectal cancer and other cancers, be screened for colorectal cancer starting at age 50 by having a colonoscopy every 10 years or flexible sigmoidoscopy every five years (or dual screening). If you are over 75 or have medical conditions that affect your ability to have a colonoscopy such as severe heartburn or chronic diarrhea you may need additional tests, such as CT scans and blood tests.
6. LIMIT ALCOHOL INTAKE
While alcohol can be part of a healthy diet, it's important to limit your intake. Research shows that consuming more than one drink a day increases the risk of colon cancer by up to 40%. For example, if you're a woman and you have two drinks a day, that puts you at greater risk than someone who doesn't drink anything a week.
If you choose to drink alcohol in moderation (defined as one drink a day for women; two drinks a day for men), make sure you don't mix different types - this includes mixing beer with spirits or wine with beer. Mixing alcoholic beverages increases the amount of alcohol absorbed into the bloodstream faster than drinking each type separately would allow
7. LIMIT INTAKE OF RED MEAT, CURED MEATS AND PROCESSED MEATS
Red meat, cured meats and processed meats are high in saturated fat. Saturated fats increase LDL (bad) cholesterol levels and increase the risk of heart disease. Cured meats include bacon, ham and sausage; Processed meats include hot dogs, salami, mortadella, and other deli meats that have been preserved with sodium nitrate or other chemical additives to keep them from spoiling. These substances can cause cancer-causing compounds to form when these foods are cooked at high temperatures (such as fried foods). For example:
- A study published in the Journal of the National Cancer Institute found that eating just one serving a day of red meat was associated with an increased risk of colorectal cancer by 21% — but replacing red meat with white poultry did not decrease the risk of colorectal cancer. . all!
8. EAT LOTS OF VEGETABLES AND FRUITS
The fiber in fruits and vegetables can help reduce the risk of colon cancer by absorbing water, which softens the stool and makes it easier to pass through the intestines. Additionally, the antioxidants found in these foods help fight free radicals (harmful chemicals) that damage cells in the body. Fruits and vegetables are also rich in vitamins and minerals that keep your immune system healthy, so make sure you eat plenty of them every day!
9. EXERCISE REGULARLY.
You are less likely to be overweight or obese. Colon cancer rates are higher among people who are overweight or obese than among those who are not. Your immune system will get stronger. A strong immune system helps fight disease-causing germs that can otherwise lead to colon cancer. Blood flow improves throughout the body - including the digestive tract - which promotes the good health of all tissues in that area. Start slow! You don't have to do an intense workout right away if it's not comfortable for you; just walking around the block several times a week will help increase circulation in your digestive tract.
10. EAT A BALANCED DIET.
A healthy diet should provide enough calories, protein, vitamins and minerals to meet your body's needs. It's important that you make smart food choices when planning your meals. For example:
- Avoid processed foods as much as possible - they are often high in fat and salt but low in nutrients. Instead, choose fresh fruits and vegetables whenever possible; for example: "Eat a fresh orange instead of drinking juice."
- Limit sugar-sweetened beverages such as soda or energy drinks because they provide no nutritional value but can cause weight gain, which increases your risk of colon cancer
11. WATCH YOUR WEIGHT.
Maintain a healthy weight by eating a balanced diet that includes lots of fruits, vegetables and whole grains; exercise regularly; and limit alcohol consumption to no more than two drinks per day for women or three drinks per day for men (one drink = 12 ounces of beer or wine cooler; 5 ounces of wine; 1 1/2 ounces of proofed spirits from 80).
12. AVOID SWEETS.
- Sugar is one of the main causes of tooth decay and it can also lead to weight gain.
- Sugars are linked to an increased risk of many diseases, including diabetes, obesity, heart disease and cancer.
- Sugar causes inflammation in the body which can lead to insulin resistance (a precursor to diabetes), high cholesterol levels and more serious illnesses like colon cancer!
13. LIMIT ALCOHOL CONSUMPTION.
Drinking alcohol in moderation may be associated with a lower risk of colon cancer, but it's important to follow the guidelines. The American Cancer Society recommends that these drinks be spaced out throughout the day rather than all at once so your body has time to process them properly and reduce liver damage. Calories from alcohol should also add up to 100 calories or less — no more than 5% of your total daily calories — to keep you from gaining weight (or losing muscle).
14. EAT LOTS OF FIBER-RICH FOODS.
Fiber is one of the most important things you can eat to help prevent colon cancer. It helps maintain a healthy weight, prevents constipation and diarrhea, and even lowers cholesterol. Fiber also makes you feel fuller for longer, so you're less likely to overindulge in high-fat foods or sweets. To get more fiber in your diet:
- Eat lots of fruits (especially apples), vegetables, whole grains and legumes like beans or lentils with every meal (or at least three times a day). If these foods aren't available where you live, try taking a daily supplement such as psyllium husk, which is an herb traditionally used for its laxative properties, but was also discovered by researchers at Harvard University Medical School who studied over 130,000 men over 12 years old. years found that those who consumed more than 20 grams a day reduced their risk of developing colorectal cancer by 50%.
15. GET VACCINATED (HPV).
It is also the leading cause of cervical cancer and genital warts in the US, as well as many other cancers such as throat and anal cancer. If you are a woman who has not yet been vaccinated, talk to your doctor about getting vaccinated now. In addition to getting vaccinated against HPV before becoming sexually active (and therefore exposed), there are steps you can take later in life if you've already had sex.
