Colorectal cancer, also known as colon cancer, is the third most common type of cancer in both men and women in the United States. It occurs when abnormal cells grow in the colon or rectum, which are parts of the large intestine. While it is more commonly diagnosed in people over the age of 50, there has been a concerning increase in the number of younger adults being diagnosed with this disease.
According to recent studies, colorectal cancer is killing more younger people than ever before. This trend has raised concerns among health experts, who are trying to understand the reasons behind it. In this article, we will discuss the four easy ways shared by Dr. Bill Dahut, a cancer expert, to lower your risk of developing colorectal cancer. By making simple lifestyle changes, you can significantly reduce your chances of being affected by this deadly disease.
Eat Less Red Meat: Limit Your Intake of Processed and Red Meats
Red meat, such as beef, pork, and lamb, has been linked to an increased risk of colorectal cancer. According to a study published in the International Journal of Epidemiology, consuming more than 500 grams of red meat per week can increase the risk of developing colorectal cancer by 20%. Processed meats, such as bacon, hot dogs, and deli meats, have also been associated with a higher risk of this disease.
Why Does Red Meat Increase the Risk of Colorectal Cancer?
There are several theories as to why red meat may contribute to the development of colorectal cancer. One possible explanation is that cooking red meat at high temperatures can produce carcinogenic compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These compounds can damage the DNA in cells and lead to the growth of cancerous cells.
Another theory suggests that the iron present in red meat can promote the growth of harmful bacteria in the gut, which can increase inflammation and damage the lining of the colon. This, in turn, can lead to the development of colorectal cancer.
How Can You Reduce Your Intake of Red Meat?
To lower your risk of developing colorectal cancer, it is recommended to limit your intake of red meat. The American Cancer Society suggests consuming no more than 18 ounces (cooked weight) of red meat per week. This includes beef, pork, and lamb. Instead, opt for lean protein sources such as fish, poultry, and plant-based proteins like beans and lentils.
You can also try incorporating more vegetarian meals into your diet and swapping out red meat for healthier options, such as tofu or tempeh. When cooking red meat, avoid charring or burning it, as this can produce HCAs and PAHs. Instead, opt for gentler cooking methods like grilling or roasting at lower temperatures.
Eat Less Sugar: Limit Your Intake of Added Sugars
The average American consumes about 17 teaspoons of added sugar per day, which is significantly higher than the recommended daily limit of 6 teaspoons for women and 9 teaspoons for men. Consuming excessive amounts of added sugars has been linked to a variety of health issues, including obesity, diabetes, and heart disease. But did you know that it can also increase your risk of developing colorectal cancer?
How Does Sugar Contribute to Colorectal Cancer?
There are several ways in which sugar may contribute to the development of colorectal cancer. One possible explanation is that high levels of insulin, which is produced when we consume sugar, can promote the growth of cancer cells. Additionally, sugar can cause inflammation in the body, which can damage cells and increase the risk of cancer.
How Can You Reduce Your Intake of Added Sugars?
To lower your risk of developing colorectal cancer, it is important to limit your intake of added sugars. This includes sugars added to foods during processing or preparation, as well as natural sugars found in honey, maple syrup, and fruit juices. To reduce your sugar consumption, try to limit your intake of processed and packaged foods, which often contain high amounts of added sugars.
Instead, opt for whole foods like fruits, vegetables, and whole grains, which are naturally low in sugar and provide essential nutrients for a healthy diet. If you have a sweet tooth, try satisfying your cravings with healthier options such as fresh fruit, dark chocolate, or homemade treats made with natural sweeteners like honey or maple syrup.
Eat More Fiber: Increase Your Intake of Fruits, Vegetables, and Whole Grains
Fiber is an essential nutrient that plays a crucial role in maintaining a healthy digestive system. It can also help reduce the risk of developing colorectal cancer. According to a study published in the Journal of the National Cancer Institute, consuming a high-fiber diet can lower the risk of colorectal cancer by 16%.
How Does Fiber Help Lower the Risk of Colorectal Cancer?
There are several ways in which fiber may contribute to reducing the risk of colorectal cancer. Firstly, fiber helps keep the digestive system moving, which prevents constipation and reduces the amount of time that waste products stay in the colon. This, in turn, reduces the exposure of the colon cells to harmful substances that can lead to cancer.
Secondly, fiber can bind to carcinogens and remove them from the body before they can cause damage to the cells. Additionally, fiber can help regulate blood sugar levels and reduce inflammation, both of which can contribute to a lower risk of colorectal cancer.
How Can You Increase Your Fiber Intake?
The recommended daily intake of fiber is 25 grams for women and 38 grams for men. However, most Americans do not meet this requirement, with the average intake being only 15 grams per day. To increase your fiber intake, try incorporating more fruits, vegetables, and whole grains into your diet.
Fruits and vegetables are excellent sources of fiber, as well as essential vitamins and minerals. Whole grains, such as brown rice, quinoa, and oats, are also high in fiber and provide a variety of health benefits. You can also add fiber-rich foods like beans, lentils, and nuts to your meals for an extra boost of this important nutrient.
Drink Less Alcohol: Limit Your Intake of Alcoholic Beverages
Excessive alcohol consumption has been linked to an increased risk of several types of cancer, including colorectal cancer. According to the American Cancer Society, consuming two or more alcoholic drinks per day can increase the risk of developing colorectal cancer by 50%.
How Does Alcohol Increase the Risk of Colorectal Cancer?
There are several ways in which alcohol may contribute to the development of colorectal cancer. Firstly, alcohol can damage the cells lining the colon and rectum, making them more susceptible to cancerous changes. Secondly, alcohol can interfere with the absorption of essential nutrients, such as folate, which is important for maintaining healthy cells.
Additionally, alcohol can increase levels of estrogen in the body, which has been linked to an increased risk of colorectal cancer. Heavy alcohol consumption can also lead to chronic inflammation in the body, which can damage cells and increase the risk of cancer.
How Can You Reduce Your Alcohol Consumption?
To lower your risk of developing colorectal cancer, it is recommended to limit your alcohol intake. The American Cancer Society suggests no more than one drink per day for women and two drinks per day for men. If you choose to drink alcohol, opt for healthier options such as red wine, which contains antioxidants that may have some protective effects against cancer.
You can also try reducing your alcohol consumption by setting limits for yourself and alternating alcoholic drinks with non-alcoholic ones. If you are struggling to cut back on your alcohol intake, seek support from friends, family, or a healthcare professional.
Conclusion: Small Changes Can Make a Big Difference in Reducing Your Risk of Colorectal Cancer
Colorectal cancer is a serious disease that affects thousands of people each year. While there are certain risk factors that we cannot control, such as genetics, there are many lifestyle changes that we can make to reduce our chances of developing this disease. By eating less red meat and sugar, increasing our fiber intake, and limiting our alcohol consumption, we can significantly lower our risk of colorectal cancer.
It is important to remember that small changes can make a big difference in our overall health. By incorporating these simple tips into our daily lives, we can not only reduce our risk of colorectal cancer but also improve our overall well-being. So let’s take charge of our health and make these easy lifestyle tweaks to protect ourselves from this deadly disease.
