Understanding Colon Cancer: A Preventable Disease

Colon cancer is ranked 3rd among cancer diagnoses and 2nd among cancer-related mortality worldwide, with increased incidence among countries with higher socioeconomic status. Factors like diet/lifestyle, physical activity level, consumption of alcohol, smoking, and body fatness all can impact one's susceptibility to the development of colon cancer. Per the American Cancer Society, men are at higher risk for the development of colon cancer, but overall lifetime risk is close for both genders. The lifetime risk for men is 1 in 23 and 1 in 25 for women.

The Role of Diet in Colon Cancer Prevention

Diet is a vital part of prevention when it comes to colon cancer. Consuming a diet high in fiber-rich foods and lean proteins, limiting red meat, and avoiding alcohol and cured meats are key. Current dietary guidelines recommend that women consume approximately 25 grams per day or more of fiber, while the recommendation for men is higher, at 38 grams daily, from food, not supplements. Red meat should be limited to less than 18 oz/week, and people should strive to avoid nitrates/nitrites (found in processed meats such as bacon and hot dogs) as these are considered group one carcinogens. Furthermore, alcohol is also a group one carcinogen, and individuals should strive to avoid this as well.

Fiber Power: The Key to Gut Health

The Importance of Fiber: Promoting Regular Bowel Movements

Fiber is crucial for health. It is beneficial for many reasons, including promoting healthy gut bacteria, promoting satiety/curbing hunger, accelerating weight loss, maintaining gut integrity, assisting with managing blood sugars, and promoting regular, healthy bowel movements. A diet lacking in fiber may lead to an increased risk of constipation and weaken the gut lining, making the gut more susceptible to changes on a cellular level.

Fiber-Rich Foods: Incorporation of More Fiber into Your Diet

Eating adequate fiber from fruits, vegetables, whole grains, beans/legumes, and seeds easily helps bulk stool and brings water into the GI tract to soften stool. To help get in the right amount for you, add fiber-rich foods to all meals and snacks. Examples include chia seeds in yogurt or smoothies, flaxseeds, and berries to oatmeal, swapping refined breads for whole grain breads with seeds, and consuming 2+ servings of vegetables at lunch and dinner.

The Antioxidant Advantage: Protecting Your Cells

Antioxidant and Phytochemical-Rich Foods: Targeting Free Radicals

Antioxidants are “anti-oxidant,” meaning they work to cancel out oxidative stress (free radicals) in the body. Free radicals are unstable molecules that have the potential to interact with DNA, leading to damaged cells. Antioxidants and phytochemicals are found in plant foods, and they work by stabilizing free radicals in our bodies, making them less likely to react with DNA and our cells. Some common examples of antioxidants are Vitamin C, Vitamin E, Zinc Lutein, Beta-carotene, polyphenols (curcumin, resveratrol), flavonols (quercetin), flavanols (catechin, epicatechin gallate), tannins (ellagitannins).

To get these lovely compounds in your diet, eat various fruits, vegetables, whole grains, green tea, and omega-3 fats (seeds/nuts, olive oil). Cook with various spices and herbs, like cumin, cinnamon, garlic, and ginger, for added flavor and benefits. Be adventurous with recipes. I love to check out new recipes from The Real Food Dietitians blog. It is fabulous and offers so many recipes to get a wide variety of nourishing foods in your diet!

Healthy Fats: A Vital Component of a Colon Cancer-Protective Diet

Omega-3 Fatty Acids: Benefits for Gut Health

Omega-3 fats are anti-inflammatory fats that are very beneficial for our health- especially regarding gut health. The three types of omega-3 fats are alpha-linolenic acid, DHA, and EPA, which help to make cells strong. Furthermore, recent research has found that consuming foods high in omega-3 fats may positively modify the gut microbiome by increasing short-chain fatty acid production, which feeds the healthy gut microbes. A healthy gut helps prevent inflammation, which may contribute to downstream issues like cancer.

Healthy Fats vs Harmful Fats: Making Informed Choices

You can get more omega-3 fats in your diet by cooking with avocado or olive oil, eating fatty fish like salmon, sardines, and tuna, or consuming nuts and seeds like chia seeds. If you do not like fish, try chia seeds- you can add them to smoothies, oatmeal, salad dressing, or even make them into a yummy chia pudding.

Beyond Diet: Lifestyle Factors for Colon Cancer Prevention

The Link Between Physical Activity, Body Fatness, and Colon Cancer Risk

Beyond diet, increasing exercise and reducing body fat are important factors in lowering cancer risk. Current research estimates that being overweight or obese can lead to a 40% increase in the risk of developing colorectal cancers. Exercise leads to reduced insulin resistance and inflammation as well as a reduction in body fat. The American Cancer Society recommends at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous activity each week. Moderate activity includes walking at a brisk pace and cycling, and vigorous activity includes running/jogging, playing tennis, aerobics, circuit training, and rowing. Other great muscle-building exercises that are low impact, like strength training, are great to include as they help build lean mass and reduce fat mass.

Many modifiable factors influence cancer, and what you do now matters! Take charge of your life, improve your health, and reduce cancer risk. If you need additional help, talk with a dietitian or other healthcare provider to assist you in pursuing better health.

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