Colorectal Cancer Prevention

lifestyle prevention

• Maintain a Healthy Weight: Other than smoking, being overweight is the most significant factor that increases the risk of cancer. Research indicates that at least 13 types of cancer, including colon cancer, are linked to weight gain and obesity. If you have gained weight, a good starting point is to try to prevent further weight gain, which has its health benefits. However, to achieve a more significant health boost, it’s advisable to gradually shed some pounds.
• Don’t Smoke: It’s no secret that smoking can severely harm your health. In fact, not smoking is the best thing you can do to improve your overall well-being. Smoking can cause up to 15 different types of cancer, including colon cancer, as well as increase the risk of heart disease, stroke, and emphysema. However, by quitting smoking, you can start experiencing benefits shortly after your last cigarette. If you need help quitting, consider calling 1-800-QUIT-NOW (or 1-866-QUIT-YES in Illinois) or visiting smokefree.gov. Additionally, speaking with a doctor can double your chances of success.
• Be Physically Active: There’s no denying the value of regular physical activity. It can reduce the risk of multiple serious diseases, including colon cancer, and provides a great mental boost. While any amount of physical activity is better than none, try to aim for at least 30 minutes of moderate activity each day. Choose activities you enjoy, such as brisk walking, cycling, dancing or gardening, to make it easier to stick to your routine.
• Limit alcohol – Zero is best: Moderate drinking may have heart-healthy benefits for older adults; however, limiting alcohol consumption is crucial as even small amounts can increase the risk of colon and breast cancer. Given the other risks associated with alcohol, abstaining from drinking altogether is the safest choice for overall health.
• Limit Red Meat, Especially Processed Meat: Studies show that consuming large amounts of red meat, such as steak, hamburger, and pork, can increase the risk of colon cancer. The risk is even higher for processed meats, such as bacon, sausage, and bologna. To mitigate this risk, aim to eat three or fewer servings of these meats per week. Remember, less is better for your health.
• Get Enough Calcium and Vitamin D: Research shows that consuming adequate amounts of calcium and vitamin D can provide protection against colon cancer. Aim for a daily intake of 1000 to 1200 mg of calcium and roughly 1000 IU of vitamin D. You can obtain calcium from various sources such as low-fat dairy products, fortified plant-based milks, nuts, beans, and greens. Eggs, fatty fish (like tuna), and fortified dairy products are excellent sources of vitamin D. While a standard multivitamin can help make up for any nutrient deficiencies, it should not be a substitute for a healthy diet consisting of real food.
• Eat more whole grains and fiber: Eating a diet rich in whole grains and fiber has been shown to lower the risk of colon cancer, yet most people don’t consume enough of either. To improve your health, aim for three or more servings of whole grains each day, and 22 to 34 grams of fiber daily (depending on sex and age). To achieve this, incorporate fruits, vegetables, beans, 100% whole-wheat bread, whole-grain cereals, and pasta into your meals.