Colorectal cancer, which includes colon cancer, is one of the most prevalent cancers diagnosed globally. The colon, an important component of your digestive system, is affected. The good news is that if you make healthy choices and get checked regularly, you can avoid getting colon cancer.
If you want to reduce your chances of getting this condition, here are five things you can do to prevent it.
1. Eat Plenty of Fiber for Good Health
Lower your risk of colon cancer by eating lots of fruits, veggies, beans, and nutritious grains. These meals are great for avoiding constipation and maintaining regular bowel movements since they are high in fiber. Fiber also helps keep weight in check, which is an important factor in warding off cancer.
Eat more:
- Berries, apples, oranges, and other fruits
- Carrots, broccoli, and other green vegetables
- Soybeans, lentils, and peas are all considered legumes.
- Barley, oats, and brown rice are examples of whole grains.
2. Reducing Consumption of Red and Processed Meats
Consuming a lot of processed meats and red meats can raise the risk of colon cancer. Compounds in these meats may irritate colon linings. Pick lean cuts and cut back on portions if you must eat meat.
Here are some tips to cut down on meat:
- Eating extra beans or tofu, which are plant-based, will help you meet your protein needs.
- Try vegetarian cuisine on “Meatless Mondays” or any other day of the week.
- Be careful to cook your meat to perfection when you do consume it. Charring or burning meat produces compounds that are bad for you.
3. Make Exercise a Schedule
Among the many health benefits of maintaining a regular exercise routine is a reduced likelihood of developing colon cancer. Maintain a weekly exercise routine of at least 75 minutes of strenuous activity or 150 minutes of moderate-intensity exercise. Exercising your colon more frequently helps eliminate waste products more rapidly, lowering your risk of cancer.
Approaches to maintaining physical fitness:
- Every day, while you’re eating lunch, go for a stroll.
- Get involved with a fitness center or a group exercise program.
- To find time for exercise, try using home fitness videos or applications.
4. Refrain from Smoking and Drink Moderately
The chemicals found in tobacco smoke have the potential to cause colon cancer. Find support groups if you’re trying to kick the habit. Heavy alcohol use is also associated with an increased risk. One drink per day for women and two for men is the recommended alcohol limit.
Approaches to lessening substance abuse:
- Quitting smoking is possible with the help of medicine and counseling; therefore, it’s important to discuss this with your doctor.
- Limit your alcohol consumption by switching to non-alcoholic beverages or designating days without alcohol.
5. Schedule Regular Checkups
Colon cancer screenings can detect precancerous polyps, which are tiny growths that, if left untreated, could develop into cancer. Because early-stage colon cancer typically does not cause symptoms, screenings are extremely important. Concerning the best time to begin and frequency of screenings, consult your healthcare practitioner.
Here are some alternatives for screening:
- Colonoscopy exam
- A stool DNA test and an immunochemical test for feces
Conclusion
A good diet, frequent physical activity, and the avoidance of dangerous substances are the cornerstones of a cancer-preventive lifestyle. You are actively reducing your risk of cancer by adopting this measure in addition to getting routine checkups. Get in touch with Dr. Avadh Patel if you have any queries regarding colon cancer prevention or would like to create a personalized strategy.