11 Things You Can Do To Help Prevent At Least 50% Of Colon Cancer Cases
Colon cancer is one of the deadliest forms of cancer. Recent statistics show that about 4.7% of men and 4.4% of women suffer from this form of cancer at some point in their life. Thus, it’s very important for you to be able to recognize the symptoms of colon cancer, know the dangers it brings and what you can do to reduce the risk of getting it.
Colon cancer affects both genders, women and men, equally. And, in 90% of cases it occurs in people older than 50 years of age. However, people can prevent the development of this type of cancer in a large number of cases by regular testing and by changing their lifestyle. Also, surgical intervention can be of help, by removing the initial polyps in the first stages of the disease.
11 Things You Can Do To Help Prevent Colon Cancer
All in all, if we lead a healthy lifestyle, we can reduce the likelihood of developing colon cancer by 50%. Here we show you what you can do and how to preserve the quality of your life.
1. Be Physically Active
Physical activity plays an important role in preventing many forms of cancer. If you are exercising regularly, you can reduce the risk of cancer by 40-50%. Of all forms of cancer, colon cancer is mostly associated with regular exercise.
So, one might ask how much exercise does an average adult need? Recent studies show that moderate physical activity of at least 30 minutes a day, 3 times a week is sufficient. Or, if you’re a fan of intensive exercising, then try to be active at least 20 minutes a day, 5 times a week.
2. Keep A Healthy Weight
If you are obese, you can reduce the risk of cancer by losing a few pounds. Each pound you lose recedes the risk of developing cancer. The easiest way to lose weight is by speeding up your metabolism, exercise and healthy diet.
3. Quit Smoking
Smoking is probably one of the most common risk factors for many different types of cancer. It is not only associated with lung cancer, but also with cancer of the colon, stomach and esophagus. Today, there are many methods to quit smoking, so why don’t you try one of them? A strong will to quit smoking is perhaps the most powerful weapon you have! You’ll be doing a huge service to your health!
4. Limit Your Alcohol Intake
Colon cancer is associated with excessive alcohol consumption, which also greatly impairs the liver function. If you cannot completely resist alcohol, at least try to limit its intake. Ideally, you shouldn’t drink more than one glass a day.
5. Reduce The Intake Of Red Meat
Since the colon is the last part of the digestive tract, what you eat has a very strong impact on its health, and therefore on your overall health. It has been proven that a high intake of red meat is associated with the development of colon cancer, and that red meat in general represents one of the five foods that cause cancer when consumed excessively. Red meat is especially problematic when it passes through thermal treatment.
6. Eat Lots Of Fruits And Vegetables, Especially Garlic
A diet rich in antioxidants and phytochemicals works very soothing to the digestive tract and helps prevent cancer. One of the most powerful sources of anti-carcinogenic substances is the garlic. Others include green leafy vegetables, beetroot, bell peppers, tomatoes, asparagus, carrots, cauliflower, cabbage, broccoli and beans.
7. Increase Fiber Intake
You can achieve this by eating more fruits and vegetables, as well as barley, oatmeal, whole-wheat products, bran flakes, nuts, etc. Fibers are very important for the health of the gut. They act as a purifier and help remove all harmful substances and carcinogens. They are also a source of food for the good bacteria in the intestines.
8. Avoid Foods Preserved With Sodium Nitrate
Sodium nitrate is commonly used as a preservative for meat products. This compound reacts in the human stomach with the acids and turns into nitrosamine, which counts as a carcinogen and is associated with colon cancer.
9. Consume Foods Rich In Calcium
It has been proven that rich calcium diet can help reduce the risk of colon cancer. The first food that comes to mind is milk, but cow’s milk is not the best source of calcium. Good, non-dairy foods rich in calcium are seeds, salmon, sardines, lentils, beans, almonds, whey protein, kale, spinach, collard greens, amaranth, and figs.
10. Increase Vitamin D Intake
Vitamin D deficiency is associated with many diseases, and colon cancer is one of them. If you don’t get enough sun exposure, consider taking supplements, especially in the winter.
11. Get Tested
Testing is very important in the fight against colon cancer and is recommended to everyone over 50 years of age. If someone in your family has colon cancer, or you have a high risk of getting it, you may need to be tested earlier. It’s best to consult your doctor on how to test it.