Colorectal cancer, which includes colon and rectal cancer, is one of the leading causes of cancer deaths worldwide. Truly, it is the kind of disease that can ruin a person’s hope and dreams.
The Colon (or Large intestine) plays a vital role in the functions of our stomach area and thus is an essential factor in the overall health of every individual. It is responsible for the storage, formation, and elimination of wastes and toxins in our body. It is also home to billions of bacteria which help maintain balance in our body’s health.
According to recent studies, colorectal cancer is a preventable disease and as such, measures can be taken to avoid contracting it. Some more studies show that only 5-10% of cancer cases were acquired via genetic defects. The rest of the cases appear to be caused by environmental factors and the lifestyle of an individual.
That said, improving your lifestyle can greatly diminish the risk of developing colorectal cancer by as much as 50%. Below are some steps you may take to lower your risks of developing this disease.
Eat Plenty of Fruits and Vegetables
Fruits and vegetables are naturally equipped with antioxidants and other disease fighting agents. They are rich in dietary fiber and are a key factor in keeping your body in tip-top shape. Consuming fruits and vegetables every day will provide you with the right kind of nutrients that your body can use to produce cancer-fighting cells and such.
Increase Your Vitamin D Consumption
Enjoy the sun every morning! Low levels of Vitamin D is one of the factors that lead to colorectal cancer. As a matter of fact, studies have shown that people with higher vitamin D levels in their body have lower chances of developing Colorectal cancer.
Avoid Processed Meat
Processed meats such as but not limited to Ham, Bacon, Salami, Hamburgers, Sausages and other preserved foods are not advisable to be consumed daily. The process takes to preserve this meat often times contain chemicals that, when consumed in large amounts frequently, can prove to weaken the body.
Eat Some Garlic
Studies show that Garlic has cancer cell-destroying properties and consuming a fair amount of it can reduce your risk of getting colorectal cancer.
Eat Foods Rich in Fiber
Dietary fiber has been largely linked to lowering the risk of Colorectal cancer, particularly that of Colorectal Adenoma and Distal Colon cancer. Consuming 10 grams of fiber lowers the risk by 10%.
It is no surprise the exercise has a lot of benefits in keeping your body in a healthy state. Aside from strengthening your muscles and boosting your stamina, a good workout can also trigger Apoptosis or programmed cell death, a process that destroys unhealthy cells to make way for new ones. This can help destroy cancer cells. It boosts the circulation of blood and our immune system, which is key to neutralizing pathogens throughout the body and in the process, destroys cells before they become aggressively cancerous. Exercise can also help reduce and control insulin levels and thus, is a great way to avoid a higher risk of cancer.
Lose Weight and Reduce Belly Fat
Research shows that obesity is also a factor that can elevate one’s risk of developing various forms of cancer. It is thus advised for people on the heavier side to lose weight. This can be achieved by regular exercise and healthy diet (a balanced amount of fresh fruit and vegetable). Even the smallest amount of weight loss can significantly improve one’s health.
Avoid Drinking Alcohol and Smoking
The excessive use of tobacco and alcohol raise the risk of developing colorectal cancer. Reduce your risks by slowly reducing your consumption, even better, completely avoiding these unhealthy habits can be more to your benefit.
Avoid Red Meat
Studies show that people who eat red meat have a 24% higher risk of colorectal cancer than those who don’t. Red meat cooked at high temperatures like frying or grilling might contain carcinogenic by products like Heterocyclic amines and polycyclic aromatic hydrocarbons.