7 Ways to Reduce Your Colon Cancer Risk
Colon cancer is a serious and potentially deadly disease, but there is hope. Scientific research has identified key lifestyle changes that can help protect you and your loved ones. While cancer screenings are important, here are seven strategies that might help lower your risk of colon cancer.
Quitting Smoking
Quitting smoking is crucial for many health reasons, and reducing your risk of colon cancer is one of the most important. Recent research from the Surgeon General has established a causal link between smoking and colon cancer, as well as other diseases like diabetes and liver cancer. This is a significant finding, emphasizing the ongoing dangers of smoking, as noted by the CDC director.
Getting Up
Our sedentary lifestyle, which includes sitting for work, meals, and entertainment, could be harming us. Studies suggest that prolonged sitting may contribute to over 40,000 cases of colon cancer annually. However, the risk is associated with long periods of sitting, so incorporating short walks and breaks into your routine can help mitigate this risk.
Maintaining a Healthy Weight
Maintaining a healthy weight, especially as you age, can also reduce your risk of colon cancer. A European study tracked 120,000 overweight or obese adults aged 55 to 69 over 16 years, finding that their risk of colon cancer was 25 percent higher than that of their thinner peers. Notably, women in the study were able to further reduce their risk by engaging in at least 30 minutes of regular exercise daily.
Cutting Red Meat from Your Diet
Many studies indicate that eating red meat, especially processed varieties, can increase your risk of colon cancer. Although the exact reason is unclear, one theory suggests that preservatives in processed meats convert into nitrates, which in excess can be toxic. This is a good reason to try incorporating more plant-based foods into your diet.
Cutting Your Sugar Intake
High sugar diets are another concern. As diets rich in refined sugars and high fructose corn syrup become more common, colon cancer cases have also risen. Research suggests that sugar-heavy diets may negatively affect gut bacteria, leading to various health issues, including an increased risk of colon cancer.
Avoiding Antibiotics
Antibiotics can also alter your gut bacteria, potentially increasing your risk of colon cancer. A UK study examining the medical records of over 20,000 cancer patients and 86,000 healthy patients found that those prescribed antibiotics like penicillin, quinolones, and metronidazole were about 10 percent more likely to develop colon cancer. While further research is needed, these findings highlight the potential risks associated with antibiotic use.
Getting Enough Vitamin D
Recent studies suggest that adequate vitamin D levels are linked to a lower risk of colon cancer. Vitamin D, found in various foods and obtained through sun exposure, can also help reduce the risk of other cancers. While the optimal amount is still debated, a daily intake of 1,000-2,000 IU is often recommended. Spending time outdoors with proper sun protection is one of the best ways to ensure you get enough vitamin D.
One Final Thought
While these tips are not a cure-all, they can help reduce your risk of colon cancer. Some believe that cancer is determined by genetics or random mutations, but knowing that you can take steps to lower your risk provides a sense of control. It’s worth considering these strategies in your daily life.
What do you think? Do you know other ways to reduce your risk for colon cancer? Share your thoughts in the comments below.