No one likes to talk about colorectal cancer, but it is important we do – it is the third most common cancer worldwide and the fourth most common cause of death from cancer. But there is good news – the five-year survival rate is 90% when diagnosed at an early stage. And there is even more good news – some of the risk factors associated with colorectal cancer may be prevented by incorporating a healthy lifestyle.
The World Cancer Research Fund and the American Institute for Cancer Research recently published an update on how diet, nutrition and physical activity affect colorectal cancer risk. While these organizations acknowledge that factors like family history, personal history of inflammatory bowel disease, and height (simply being tall is a risk factor) can increase an individual’s risk, there are easy ways to reduce your risk through small lifestyle and nutritional changes.
You may have heard some of these recommendations as ways to promote overall health. These include not using tobacco (or quitting if you do), getting and staying physically active, and reducing your alcohol intake. It is recommended that women limit their alcohol to one drink or less per day and men limit their alcohol to two drinks or less per day.
When it comes to diet, limit your intake of red meat, such as beef and pork, and significantly limit your intake of processed meat, like bacon, sausage, and corned beef. The fat content, haem iron (iron that comes from animal proteins), nitrates and preparation methods of these types of meats are associated with an increased risk for colorectal cancer. Consider increasing your intake of fish – the report suggests that Omega 3 fatty acids found in fish may help prevent colorectal cancer.
Their research also shows that eating a diet that includes whole grains, fruits and veggies (which are filled with fiber and antioxidants) and dairy products reduces your risk of cancer. Simply adding milk to your whole grain cereal and pairing yogurt with fruit are easy ways to incorporate calcium into your diet. While getting calcium from food is best, taking a calcium supplement can also decrease your risk.
Finally, if you eat high fiber foods, keep your red meat intake low, get fewer calories from alcohol and stay physically active, you are on track to maintain a healthy weight. In itself, being overweight or obese increases your risk of developing colorectal cancer.
Incorporating these tips will not only have a positive impact on your colon health, but will reduce your chance of developing type 2 diabetes, improve your cardiovascular health, and much more. So lace up your sneakers and walk to grab a salad or some tuna on whole grain bread, and add blueberries with yogurt for dessert. These nutritional tips, in addition to getting a colonoscopy when prescribed by your physician, will help reduce your risk of colon cancer.
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