How to prevent colorectal cancer: Colorectal cancer (i.e. cancer of the colon & rectal) is one of the most common cancers worldwide and a top cancer in Singapore. The good news is that we can lower of risk through lifestyle changes. By adopting healthy habits, you can significantly reduce the chance of developing this killer disease. Here are five essential lifestyle changes on help to prevent colorectal cancer.
Learn More: Guide To Colon & Rectal Cancer In Singapore >>
1. Adopt A Healthy Diet
Your diet plays a crucial role in your overall health, including your risk of developing colorectal cancer. Incorporating a variety of nutrient-rich foods can help protect your colon and promote a healthy digestive system.
- Increase Fiber Intake Consuming a diet high in fiber can aid in the prevention of colorectal cancer. Fiber helps to keep the digestive system running smoothly, reducing the time it takes for food to pass through the intestines. This can help prevent the buildup of harmful substances in the colon. Foods rich in fiber include fruits, vegetables, whole grains, nuts, and seeds.
- Limit Red and Processed Meats Studies have shown that a high intake of red and processed meats, such as beef, pork, hot dogs, and sausages, is associated with an increased risk of colorectal cancer. To reduce your risk, try to limit your consumption of these meats and opt for lean protein sources like fish, poultry, beans, and legumes instead.
- Incorporate Antioxidant-Rich Foods Antioxidants help protect cells from damage caused by free radicals. Including foods rich in antioxidants, such as berries, citrus fruits, dark leafy greens, and nuts, can help reduce your risk of colorectal cancer. Additionally, foods containing vitamins A, C, and E, and selenium are known to have cancer-fighting properties. However, patents who are already undergoing cancer treatment should consult their doctors on what diet would be suitable for them.
2. Engage In Regular Physical Activity
Physical activity is essential for maintaining a healthy weight and reducing the risk of various cancers, including colorectal cancer. Regular exercise helps improve digestion, reduces inflammation, and enhances the immune system.
- Aim For At Least 150 Minutes Of Moderate Exercise Per Week The American Cancer Society recommends engaging in at least 150 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, each week. Alternatively, you can aim for 75 minutes of vigorous exercise, such as running or aerobics. Regular physical activity can help maintain a healthy weight and reduce the risk of colorectal cancer.
- Incorporate Strength Training Exercises Strength training exercises, such as weightlifting, resistance band exercises, or bodyweight exercises, can help build muscle mass and improve overall body composition. Aim to include strength training exercises at least two days a week to complement your aerobic activities.
3. Maintain A Healthy Weight
Being overweight or obese is a significant risk factor for colorectal cancer. Excess body fat can lead to increased levels of insulin and other hormones that promote cancer growth. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce your risk.
- Monitor Your Body Mass Index (BMI) Keeping track of your BMI can help you maintain a healthy weight. Aim for a BMI within the range of 18.5 to 24.9. If your BMI is higher, consider adopting lifestyle changes to achieve a healthier weight.
- Set Realistic Weight Loss Goals If you need to lose weight, set achievable and realistic goals. Aim for a gradual weight loss of 1-2 pounds per week through a combination of healthy eating and regular physical activity. Avoid crash diets or extreme weight loss measures, as they can be detrimental to your overall health.
4. Limit Alcohol Consumption
Excessive alcohol consumption is linked to an increased risk of colorectal cancer. Alcohol can damage the lining of the colon and rectum, leading to inflammation and an increased risk of cancerous growths.
- Follow Recommended Guidelines For Alcohol Consumption To reduce your risk of colorectal cancer, it is essential to follow the recommended guidelines for alcohol consumption. For men, this means no more than two drinks per day, and for women, no more than one drink per day. If possible, consider limiting alcohol intake even further or abstaining altogether.
- Opt For Alcohol-Free Beverages There are plenty of delicious and healthy alternatives to alcoholic beverages. Try incorporating alcohol-free drinks, such as sparkling water, herbal teas, or mocktails, into your routine to help reduce your overall alcohol consumption.
5. Avoid Smoking And Tobacco Use
Smoking and the use of tobacco products are well-known risk factors for various cancers, including colorectal cancer. The harmful chemicals in tobacco can damage the DNA in cells, leading to cancerous changes.
- Quit Smoking And Seek Support If Needed Quitting smoking is one of the most effective ways to reduce your risk of colorectal cancer and improve your overall health. If you need help quitting, consider seeking support from healthcare professionals, support groups, or smoking cessation programs.
- Avoid Secondhand Smoke Exposure to secondhand smoke can also increase your risk of colorectal cancer. Make efforts to avoid environments where you may be exposed to secondhand smoke and encourage loved ones to quit smoking as well.
Summary: How To Prevent Colorectal Cancer With Lifestyle Changes
To answer the question on how to prevent colorectal cancer – it is possible through simple yet impactful lifestyle changes. By adopting a healthy diet, engaging in regular physical activity, maintaining a healthy weight, limiting alcohol consumption, and avoiding smoking, you can significantly reduce your risk of developing this disease. Making these changes not only helps in preventing colorectal cancer but also promotes overall health and well-being. Start incorporating these habits into your daily routine and take proactive steps towards a healthier future.
Contact Us For A Doctor’s Consultation Or Colonoscopy Screening
Changing our lifestyles to protect against colorectal cancer is a good start, but does not guarantee that we will not get cancer. Medical professionals recommend a colonoscopy every 10 years from age 50 if you are of average risk for colorectal cancer. If you have a family history or other risk factors, you should considering a colonoscopy at an earlier age, and at higher frequency.
Learn More: Colonoscopy Screening For Colorectal Cancer >>
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This article is informative only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice.