We sometimes joke about preparing for a colonoscopy (a test that looks for abnormal changes in the large intestine). But cancer of the colon and rectum is no laughing matter. In fact, according to the American Cancer Society, colorectal cancer is now the second deadliest cancer in the United States when cancer mortality rates for men and women are combined.
However, this disease is largely preventable, especially if we get tested regularly (which, thankfully, has proven to be much easier than it used to be). Experts say the chances of survival from colorectal cancer are greatly increased if any problems are detected and treated early.
Colorectal cancer is also highly preventable with just a few changes to your diet and exercise habits. In 2018, the American Institute for Cancer Research (AICR) released a report outlining the latest research linking diet, nutrition, and physical activity to the development of colorectal cancer.
These recommendations are based on what these experts report as strong and convincing evidence.
Try to keep your weight as close to your normal weight as possible. The AICR states that excess body fat is one of the strongest factors that increases the risk of colorectal cancer.
Get at least 30 minutes of physical activity a day, or 150 minutes a week. Physical activity of all kinds, including leisure time, household chores, and formal exercise, can go a long way in maintaining a healthy weight.
Eat very little, if any, processed meat (smoked, cured, salted, etc.). This includes favorites like bacon and sausage. Research shows that the more of these foods you eat, the higher your risk of colorectal cancer.
If you drink alcohol, limit it to two drinks per day. What is a “drink”? 12 ounce cans of beer, 5 ounces of wine, or 1.5 ounces of 80 proof spirits. These experts say alcohol use is one of the top three controllable risk factors for cancer, after smoking and obesity.
These recommendations are supported by evidence that is considered “likely” but not convincing.
Eat a diet rich in whole grains. Although the exact amounts have not been determined, eating these foods has been shown to reduce the risk of colorectal cancer. how? These contain dietary fiber and other substances that have properties that fight off this type of cancer.
Enjoy dairy products like milk, cheese, and yogurt. Studies have shown that increasing intake of these foods reduces the incidence of colorectal cancer. Experts believe this is because the calcium and other properties in these foods protect the intestines.
Limit your intake of red meat (defined as beef, pork, lamb, and goat) to no more than 18 ounces (the equivalent of six playing cards) per week. An increased risk of colorectal cancer appears with higher levels.
And of course, eat lots of fiber-containing (plant) foods like vegetables, fruits, legumes, and lentils. These foods are rich in nutrients and phytochemicals that help prevent cancer cell growth.
What does this look like in your daily meal plan? Check out AICR's New American Plate at www.aicr.org.
(Barbara Intermill is a registered dietitian nutritionist and syndicated columnist. She is the author of Quinn-Essential Nutrition: The Uncomplicated Science of Eating. Email barbara@quinnessentialnutrition.com.)
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