The second-leading cause of cancer-related death each year is bowel cancer, often known as colorectal or colon cancer. Gut cancer can develop from tiny growths on the bowel wall or from the inner lining of the bowel in any area of the colon or rectum. Gut cancer has the potential to invade the lymph nodes, the bowel wall, and eventually other organs if it goes undetected.
How to prevent colon cancer?
More than half of all cases of colon cancer are caused by lifestyle factors. Genetics and family history can explain a further 20% of occurrences. Obesity, eating too much red and processed meat, not getting enough fibre, smoking, being inactive, and drinking alcohol are the main lifestyle choices that have been linked to an increased risk of colorectal cancer.
Consume more whole grains
Wholegrains are recommended in dietary guidelines all around the world for a reason. And it’s not done to irritate those who have become a little too accustomed to low-carb or Paleo diets. A recent comprehensive scientific analysis of food and chronic disease revealed just how beneficial whole grains are for humans.
The review, which covered decades of research and hundreds of trials, discovered a connection between eating more wholegrain meals and a lower risk of type 2 diabetes, cancer, and cardiovascular disease.
For the win, add more fibre
In addition to the advantages of whole grains, increasing your intake of fibre will lower your risk of colon cancer. Which is another way of saying that you should increase your intake of plant-based meals as those are the only sources of fibre in your diet.
Beans, fruits, and vegetables are all excellent sources of fibre. Of course, wholegrain foods are also important, in case you didn’t read the prior chapter.
Consume less Meat
Bowel cancer risk is lower in people who consume less processed and red meat in their diets. The International Agency for Research on Cancer (IARC) only recently published a paper on this connection, looking at the likelihood that processed and red meats will lead to cancer. The IARC came to the conclusion that red meat and processed meat are both probably associated to the development of colorectal cancer.
Get moving more
Recognized as a powerful “cancer-preventing” habit, physical activity. According to estimates, regular physical activity reduces the incidence of colon and post-menopausal breast cancer by 20 to 40%. Exercise may also help reduce the risk of developing prostate cancer.
The health advantages of physical activity really pile up because, in addition to helping to prevent cancer, it also helps to lower the risk of heart disease and diabetes.
In addition to lowering your chance of colon cancer, maintaining a healthy weight may also lower your risk of nine more cancers. The WCRF report’s evidence showing a strong dose-response relationship between colon cancer risk and excess body weight indicated that carrying greater weight increases the risk of developing the disease.
The relationship between obesity and cancer may be due to the way our bodies alter hormone levels and create chemical messengers, both of which raise the chance of developing cancer. High levels of insulin, which can stimulate cell growth and prevent naturally occurring programmed cell death, are linked to body fatness.
People must be informed that there are easy things they can take to help avoid the disease because colorectal cancer rates are predicted to climb globally.
Some suggestions for lowering risk of colon cancer include switching some red and processed meat for fish or legumes, choosing wholegrain rice rather than white rice, and so on.
Maintaining a healthy weight is crucial for many reasons, not just for avoiding colorectal cancer. Additionally, it is essential for lowering the risk of many other chronic illnesses, including as numerous other common malignancies. Additionally, increasing recreational exercise has a number of additional health advantages in addition to aiding in weight loss.