Part 1: Lifestyle Changes That Help Reduce the Risk of Colon Cancer

March is Nutrition Awareness Month but it's also Colorectal Cancer Awareness Month, however both issues are strongly linked.  Michelle shares why:

What lifestyle factors have the biggest impact on colon cancer risk? 

Diet has a strong influence on decreasing the risk of colon cancer.  This is one of the largest modifiable lifestyle risk factors. Other factors that play a role are physical inactivity, Obesity, Smoking, moderate to strong alcohol intake, low fiber diet. 

How does diet influence the development of colon cancer? 

Diet plays an important role in the risk of developing colon and rectal cancer. The colon and rectum are especially affected by what we eat because they are directly exposed to the remains of the food we consume after it has been digested. As food moves through the digestive system, substances from the diet can come into contact with the lining of the colon. Some foods, such as processed and red meats, can produce harmful compounds during digestion or cooking that may increase cancer risk. 

Which foods should people limit to lower their risk? 

A diet high in processed and red meats, such as bacon, sausages, deli meats, beef, and pork, is linked to a higher risk of colon cancer. The World Health Organization (WHO) classifies these meats as carcinogenic because they contain nitrates that can form cancer-causing compounds in the body. Ultra-processed foods, like fast food, frozen meals, and sugary cereals, are low in fiber and high in unhealthy fats. Refined sugary foods, such as soda, candy, white bread, and desserts, can contribute to weight gain. Being overweight or obese increases the risk of colon cancer, so limiting these foods can help protect your colon. 

What foods or nutrients help protect against colon cancer? 

Foods high in fiber, such as fruits, vegetables, beans, and whole grains, can help protect the colon by supporting healthy gut bacteria thereby  helping waste move through the body more quickly. Because of this, maintaining a healthy diet is an important factor in lowering the risk of colorectal cancer 

How important is fiber, and how much should adults aim to get each day? 

Fiber is one the most important dietary factors that help by feeding the beneficial bacteria in the gut and by making fatty acid chains shorter which helps protect the colon cells.  It reduces inflammation, improves insulin sensitivity and supports healthy body weight. Women should consume 21-25g per day and men 30-38 g per day. Daily consumption should aim for 30 g a day.  Its important to increase your water intake as too much fiber can cause bloating.