Habits to Start Now to Reduce the Risk of Colon Cancer

Colon cancer is on the rise, especially among young people. Developing these simple habits can help reduce your risk of developing the disease.

The American Cancer Society estimates that by 2025, there will be more than 154,000 new cases of colon cancer, especially in people under 50 years old.

Although factors such as age and genetics are associated with the risk of the disease, it can be reduced by adding more fiber-rich foods to the diet. This supports regular bowel movements, promotes a healthy gut microbiome, and reduces inflammation, thereby helping to protect against colon cancer, according to Eating Well (USA).

The American Cancer Society estimates that by 2025, there will be more than 154,000 new cases of colorectal cancer.

Illustration: AI

“If I had to pick one habit to reduce my risk of colorectal cancer, it would be to eat more fiber every day. But it doesn’t have to come from powders or pills, it has to come from real foods like vegetables, lentils, oats and whole grains,” says Shyamala Vishnumohan, PhD, a nutritionist in Australia.

Supports healthy gut

Several studies have shown that a diet rich in fiber is associated with a lower risk of colorectal cancer, due to fiber's role in supporting bowel movements and maintaining a healthy gut microbiome.

“Fiber increases stool bulk and shortens the time it takes for stool to move through the colon, which means less time for the colon lining to be exposed to carcinogens,” says Dr. Simran Malhotra, an expert in supporting women with or at high risk of cancer through lifestyle medicine in the US.

In other words, the less time toxic substances stay in the colon, the less likely they are to irritate or damage the cells that line the digestive tract.

Reduce inflammation

Chronic inflammation has been identified as a risk factor for colon cancer. The foods you eat can promote or reduce inflammation.

“Fiber feeds beneficial gut bacteria, which produce anti-inflammatory and anti-cancer compounds called short-chain fatty acids,” says Dr. Malhotra. Short-chain fatty acids help maintain the health of the gut lining, regulate immune responses, and may help prevent abnormal cell growth that can lead to cancer.

Promote intestinal microflora

Our gut microbiome is made up of trillions of microorganisms—both good and bad—that live in our digestive tract. They play important roles, from digestion to immune function.

“When the balance of these bacteria is affected, also known as dysbiosis, it can contribute to an increased risk of colon cancer,” said Jennifer L. Armendariz, an oncology nurse in the US. “Fiber acts as “fuel” for beneficial gut bacteria, allowing them to thrive, while reducing the activity of harmful bacteria. Therefore, eating a lot of fiber, fruits, vegetables, whole grains, etc. can reduce the risk of colon cancer.”

Natural fiber from food is very good for intestinal health.

PHOTO: AI

Other habits that help reduce the risk of colon cancer

In addition to eating more fiber, here are four things to keep in mind that can be done immediately to help reduce the risk of colorectal cancer:

Limit or avoid processed meats : According to experts' estimates, eating 50 grams of processed meats a day can increase the risk of cancer by 18%. So prioritize choosing less processed, low-fat protein sources such as fish, chicken breast or beans.

Move more : According to Dr. Malhotra, physical activity helps optimize gut health, while also reducing inflammation and reducing the risk of cancer. Being physically fit can also help maintain a healthy weight.

Research shows that moderate to high levels of activity – more than 150 minutes of moderate-intensity physical activity per week – can help reduce the risk of bowel-related cancers.

Limit or avoid alcohol : Alcohol consumption, no matter how small, is linked to an increased risk of colon cancer. If you don’t want to cut out alcohol completely, limit your intake to no more than two drinks per day for men, or no more than one drink per day for women.

Screening : For people at average risk, the American Cancer Society recommends colon cancer screening at age 45. For people at high risk, it's important to see your doctor for screening earlier.

Source: https://thanhnien.vn/thoi-quen-can-bat-dau-ngay-de-giam-nguy-co-ung-thu-dai-trang-185250706223200132.htm