5 Do’s and don’ts for prevention of colon cancer

Colon cancer or colorectal cancer is the cancer of the large intestine or rectum. 

In India, the annual incidence rates for colon cancer and rectal cancer in men are 4.4 and 4.1 per 1,00,000, respectively. The annual incidence rates for colon cancer in women is 3.9 per 1,00,000.

Risk factors for colon cancer – 

1. History of inflammatory bowel disease such as crohn’s disease or ulcerative colitis.
2. Family history of colon cancer
3. Obesity
4. Lifestyle factors like – diet low in fiber and high in processed foods & fat, diet low in fruits and vegetables, inadequate physical activity
5. Excessive intake of alcohol and smoking

Whatever may be the risk factor, lifestyle plays an important role in preventing not only colon cancer but any type of cancer for that matter.

5 steps towards colon cancer prevention

1. Regular screening of colon cancer from the age of 50 years and above

Almost all colorectal cancers begin as precancerous polyps (abnormal growths) in the colon or rectum. Colorectal cancer screening can find precancerous polyps so they can be removed before they turn into cancer. In this way, colorectal cancer is prevented.

1. Balanced diet

A diet high in soluble and insoluble fiber like whole grains, legumes help in proper bowel movement and keeps the colon clean. Including at least 5-6 servings of fruits and vegetables gives the body the phytonutrients that help to fight cancer cells.

1. Keeping a healthy weight

Research has shown a high incidence of colon cancer especially in men who are obese. 

Reduction in body fat and keeping the weight in the healthy range can lower the risk of colon cancer.

1. Physical activity – a must

Being more active lowers your risk of colorectal cancer and polyps. Regular moderate to vigorous activity can lower the risk. Evidence from multiple epidemiologic studies suggests that physical activity after a colorectal cancer diagnosis is associated with a 30% lower risk of death from colorectal cancer.

1. Include probiotics in your diet

Studies have shown that probiotics can regulate the microbiota of the intestinal tract and inhibit the progression of cancers. Including curd, buttermilk, fermented foods can ensure a good gut microflora that can help to prevent cancerous growth in the colon.

Things to be avoided to reduce the risk of colon cancer

1. Restrict red meat and avoid processed meat

Research has shown an increase in the incidence of cancer for those who regularly consume meat and its products. Including fish, egg, and skinless poultry are better choices than red meat.

1. Avoid pesticide laden food

Some epidemiologic studies have found a link between exposure to pesticides and risk of colorectal cancer. Hence try to inclulde organic produce as much as possible or wash your fruits and vegetables thoroughly with salt/soda to get rid of the pesticide residue.

1. Avoid sedentary lifestyle

Eating processed foods and not exercising is a disastrous combination that increases the risk for colon cancer. Including moderate intensity exercises and eating a balanced high fibre diet can help to prevent colon cancer

1. Avoid smoking and drinking

Excessive alcohol intake and smoking can both increase the risk of colon cancer. Smoking cessation and limiting or avoiding alcohol intake can help to drastically reduce the cancer risk.