Dietary fiber is associated with a reduced risk of colorectal cancer.
After the International Agency for Research on Cancer (IARC), which is part of the World Health Organization (WHO), announced at the end of 2015 that processed meat can cause colon cancer in humans and assigned it to carcinogens of the 1st group, reports of colon cancer do not disappear from the news.
Colorectal cancer, which includes cancer of both the colon and the rectum, is the third most common diagnosed cancer (excluding skin cancer). In 2016, it is projected to diagnose more than 95,000 new cases of colon cancer (and more than 39,000 cases of colon cancer).
The large intestine plays an extremely important role in your health. During the passage of food through this gut, fluid and salts are removed from it to prepare the residues for elimination from the body.
In addition to helping the bowels to form, store, and remove waste, it contains billions of bacteria whose healthy balance is key to optimal health.
In many cases, bowel cancer can be prevented.
Colorectal cancer is the second leading cause of cancer death in the United States, but, like many types of cancer, it can often be prevented.
A study published in Pharmaceutical Research showed that only 5–10 percent of cancer cases are associated with genetic defects, while the remaining cases are related to environmental and lifestyle factors.
Researchers estimate that up to 35 percent of cancer deaths are due to diet, another 30 percent to tobacco smoking, 20 percent to infections, and the rest to other environmental factors, including exposure to radiation, stress, levels of physical activity, and environmental pollution. Wednesday.
The American Institute for Cancer Research (AICR) also said that about a third of the most common cases of cancer in the United States can be prevented through healthy eating, physical activity, and maintaining a healthy weight.
If we talk about colorectal cancer, the percentage that could be prevented with the help of these lifestyle factors increases to 50.
Essential intestinal cancer prevention tips
☑ Eat more vegetables and some fruits
Vegetables contain many antioxidants and other anti-disease compounds that are very difficult to obtain from other sources, such as magnesium.
The results of one meta-analysis show that each 100 milligram increase in magnesium intake reduces the risk of colorectal tumor by 13 percent, and the risk of colorectal cancer by 12 percent.
Researchers note that the anti-cancer effect of magnesium may be due to its ability to reduce insulin resistance, which can positively affect the development of tumors.
Other chemicals of plant origin, in addition to magnesium, can reduce inflammation and eliminate carcinogens, while others can regulate the reproduction rate of cells, get rid of old cells and maintain DNA.
In addition, vegetables are one of the best forms of dietary fiber. Studies have repeatedly shown that people who eat a lot of vegetables have lower cancer rates.
☑ If you are healthy, consuming some fruits in moderation can also be beneficial. According to one study, dried plums (i.e. prunes) reduce the risk of colon cancer by forming a bacterial intestinal flora.
☑ Eat more fiber
Dietary fiber is associated with a reduced risk of colorectal cancer, in particular, primary colorectal adenoma and distal colon cancer. In addition, every 10 grams of fiber added to your daily diet by 10 percent reduces the risk of colon cancer.
Fortunately, if you follow the previous advice and eat more vegetables, you will naturally get more fiber from the best possible source — from vegetables. The husks of plantain, flax, hemp and chia seeds are also a valuable source of soluble and insoluble fiber.
☑ Optimize Vitamin D Levels
Vitamin D deficiency is a risk factor for colorectal cancer. One study published in Gut ("Intestine") found that people with higher levels of vitamin D in their blood are less likely to develop colorectal tumors.
This may be due to the fact that vitamin D has a beneficial effect on the immune system, which, in turn, can help limit the growth of cancerous tumors.
Regular exposure to the sun, visiting a high-quality tanning bed and / or taking supplements with vitamin D3 will help bring the level of vitamin D to its optimal range of 50-70 ng / ml. This level should be monitored to ensure that it remains within the specified range.
➡ Avoid processed meats
Processed are called meat products, for the preservation of which smoked, dried, salted or added chemical preservatives are used.
These include bacon, ham, pastrami, salami, pepperoni, hot dogs, some sausages and hamburgers (if salt or chemical additives were used to preserve them) and much more. Particularly problematic are nitrates, which are added to these products in the form of preservatives, dyes, and flavors.
Nitrates in processed meats are often converted to nitrosamines, which are clearly associated with an increased risk of developing certain types of cancer. AICR warns that there is no “safe threshold” for eating processed meats.
➡ Be aware of eating red meat.
Studies show that people who eat mainly red meat (140 g per day in one study) have a 24 percent higher risk of developing colorectal cancer than those who eat less meat.
In itself, red meat is most likely not a problem - rather, it is important how it is cooked and where it comes from. The meat of grazing cows, for example, contains anti-cancer compounds.
On the other hand, it is known that glyphosate, the active ingredient of the Roundup herbicide, can have a harmful effect on healthy intestinal bacteria and can be a carcinogen. As a rule, animals in restricted conditions receive feed with glyphosate contaminated grain.
Red meat cooked at high temperatures (for example, pan-fried or grilled) may also contain carcinogenic by-products, such as heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAHs).
If you cannot refuse meat completely, I recommend eating only organic meat from grazing animals and not subjecting it to lengthy cooking (with blood or not too fried).
There is strong evidence that regular exercise can significantly reduce the risk of colon cancer. So, one study found that physically active men and women have a 30–40 percent lower risk of developing colon cancer than people who don’t play sports.
First, exercise reduces insulin levels, and controlling insulin levels is one of the most effective ways to lower your risk of cancer. It has also been suggested that exercise triggers the mechanism of apoptosis (programmed cell death), causing cancer cells to die.
In addition, exercise improves the circulation of immune cells in the blood. Their work is to neutralize pathogenic microorganisms throughout the body, as well as to destroy precancerous cells until they become malignant. The better these cells circulate, the more effectively the immune system protects itself from infections and diseases, such as cancer.
➡ Keep track of weight and avoid belly fat
A number of studies have linked obesity with an increased risk of developing about a dozen different types of cancer, including colon cancer. A 2014 study analyzed data from more than 5 million people over 16 years old. It was found that each increase in body weight by 5 kilograms is associated with an increased risk of developing 10 types of cancer.
If you are overweight or obese, then even a slight weight loss can be significantly beneficial to your health. From the point of view of cancer prevention, getting rid of excess belly fat is especially important, as this fat is associated with an increased risk of colon cancer, regardless of your body weight.
➡ Quit smoking and alcohol
Both alcohol consumption and smoking are associated with an increased risk of colorectal cancer. Speaking of alcohol, “moderate” I mean drinking alcohol in a daily volume of 150 ml of wine, 350 ml of beer or 30 ml of strong alcohol at a meal.
Laboratory studies have shown that garlic kills cancer cells and is very promising in this sense if introduced into the diet. One study found that women who regularly ate garlic (as well as fruits and vegetables) had a 35 percent lower risk of developing colon cancer.
Those who consume large quantities of raw garlic are also likely to have a reduced risk of developing stomach cancer and colorectal cancer. In addition, taking an extract of old garlic for six months by patients with inoperable forms of colorectal cancer, liver cancer, or pancreatic cancer has helped improve immune function, which suggests its benefit to the immune system during stress or illness.
If you add raw garlic to your diet, then a fresh clove needs to be chopped or finely chopped to stimulate the release of the alliinase enzyme, which in turn catalyzes the formation of allicin.
Allicin, in turn, rapidly decomposes, forming several different organosulfur compounds. Therefore, to “activate” the healing properties of garlic, crush a fresh clove with a spoon before swallowing, finely chop to add to the salad, or place in a juicer to add to your vegetable juice.
Is it necessary to regularly do colonoscopy for people over 50?
Men and women over 50, with an average risk of developing colorectal cancer, are usually advised to undergo a flexible sigmoidoscopy every five years or do a colonoscopy every 10 years. But are these examinations really necessary and safe? I am already over 60 years old and I have never done a colonoscopy and I am not going to do it in the foreseeable future or in general in life.
Although I believe that they can be useful as a diagnostic tool, I am sure that with my diet (which includes the daily consumption of raw turmeric) and lifestyle, the development of colon cancer is extremely unlikely.
But for many people at higher risk, colonoscopy can be an effective strategy. Colon cancer grows very slowly and it is one of the main types of cancer that kills people, so it is very important to detect it at an early stage. You can choose to conduct an annual guaiac stool test - it detects the presence of latent blood in the stool, but this analysis gives many false-positive answers and recent data indicate its lack of effectiveness.
Another alternative is to be examined every five years by a flexible sigmoidoscope. This is similar to colonoscopy, but it uses a smaller tube and a shorter tube, so the upper intestines are not visible. On the other hand, this procedure is associated with fewer complications. Ultrasound has also proven its worth. In general, the most reliable method of screening for colon cancer is a visual examination, which the doctor can perform using a colonoscopy.
If polyps are detected at an early stage, the doctor can remove them right there. Therefore, colonoscopy is not only a diagnostic method, but also a type of surgical intervention. In this case, the doctor takes a picture of the polyp, cuts a piece from it, grabs it and sends it to a biopsy. This can save your life, so this procedure should definitely be taken into account. However, do not forget that approximately one out of every 350 colonoscopies does serious harm. Mortality is about one case for every 1,000 procedures.
In addition, about 80 percent of endoscopes are cleaned with Cidex (glutaraldehyde), which does NOT properly sterilize these instruments, which makes it possible to transmit material that can cause infection. Ask what solution is used to clean the probe - it can save your life. Make sure it is sterilized over acetic acid to avoid potential transmission of infectious material from previous patients.
How to Prevent Cancer: 13 More Simple Tips
☑ Avoid sugary drinks and eliminate sugar from your diet
☑ Sit less, move more and try to take 10,000 steps per day
☑ Drink green tea, a rich source of epigallocatechin-3-gallate, is a catechin polyphenol that fights cancer
☑ Eat steamed broccoli (broccoli prepared in this way contains more anticancer glucosinolates than boiled or fried)
Те Eat Brazil nuts, they are rich in selenium, a mineral that is especially useful for lowering the risk of prostate cancer, colorectal cancer, and lung cancer.
☑ Eat artichokes - they are rich in silymarin, an antioxidant that reduces the risk of skin cancer
☑ Regularly out in the sun - this will help optimize your vitamin D levels.
☑ Normalize omega-3 to omega-6 fats in your diet by consuming high-quality krill oil and reducing the consumption of processed vegetable oils such as corn, soy, and canola.
☑ Sleep in complete darkness, light at night inhibits the production of melatonin in the body, which has an anti-cancer effect
☑ Eat onions - an excellent source of anti-cancer quercetin, quercetin inhibits the growth of cancer cells in tumors of the breast, colon, prostate, ovaries, endometrium and lungs
☑ Avoid exposure to environmental toxins, including carcinogens, chemical cleaning PERC (perchlorethylene)
☑ Avoid french fries and chips, which may contain high levels of carcinogenic acrylamide (this is a compound that forms during cooking at high temperatures)
Те Eat fermented vegetables - they are good for intestinal health, and in the fermentation process that occurs when sauerkraut is produced, anti-cancer compounds such as isothiocyanates, indoles and sulforaphanes are produced.
Why does the disease get younger every year?
A study of almost 260 thousand patients with colon cancer showed that about 15% of them were younger than 50 years old, although it is at this age that it is recommended to do the first screening tests at normal risk. There is an increasing likelihood that younger patients will have advanced cancer.
The incidence of colon cancer is growing at 2% per year among young people, although it is decreasing in the elderly. Possible causes are physical inactivity and obesity. If there are risk factors, for example, cases of a disease in the family, you should discuss with your doctor whether it is worth doing a screening up to 50 years.
Also follow these healthy lifestyle tips to prevent illness.
You will probably be surprised to hear that sitting for several hours is associated with a risk of back pain, heart disease, deep vein thrombosis, diabetes and obesity. But did you know that the passivity associated with sitting for a long time without a break is now also associated with an increased risk of many types of cancer, and that colon damage is at the top of the list? Prolonged sitting leads to an increase in inflammatory processes in the body. Canadian studies show that chronic inflammation is a predisposing factor for the development of colon cancer, as well as several other types of it. If you work at a table, make sure you remember to get up and take a short walk at least every hour around the office, down the stairs and down the corridor, or in any place convenient for you.
Take a walk in the sun
The benefits of regular (but not excessive) exposure to sunlight extend to the prevention of colon cancer. It is very important, of course, to prevent sunburn, but your body needs more vitamin D in order to stay healthy. You should regularly expose your arms, legs and face to sunlight, but do not forget about regular sunscreen lotion. Такое солнечное воздействие может продолжаться до 30 минут, в зависимости от типа кожи. Если ваша кожа смуглая, она может без риска подвергаться такому солнечному воздействию дольше всего. Кроме того, полезно принимать витамин Д и употреблять продукты, которые его содержат.
Двойная доза аспирина
There is growing evidence that aspirin can prevent cancer and possibly even stop its spread. Therefore, some doctors advise people at high risk of developing colon cancer to take a double dose per day. People with a genetic predisposition to bowel cancer have a ten-fold risk of developing it, and often this happens at a young age. Taking two low-dose aspirin tablets per day can reduce this risk by 60%. Of course, this is controversial therapy, since you run the risk of causing peptic ulcer or anemia due to minor chronic bleeding in the gastrointestinal tract. But doctors believe that in some cases this risk is justified. If your family has had cases of bowel cancer, talk with your doctor about this approach to prevention.
Go for brown rice
Years of debate over whether high fiber foods can prevent colon cancer have finally been resolved. After a general study involving about 2 million people, scientists came to the conclusion that eating whole grains and cereals, especially rice and oats, really protects against these types of cancer. Add brown rice and oats to your diet as often as possible, as this is an easy way to keep your intestines healthy.
Enter cabbage in your diet
Chemical derivatives of green vegetables, such as cabbage, which undergo hydrolysis during preparation and chewing, weaken cancer cells and prevent their reproduction. The key chemical element here is sinigrin, which in the body turns into an anti-cancer substance called allyl isothiocyanate. But all you need to know is that eating leafy greens really helps prevent cancer, including the digestive system.
Do not forget about oily fish
Omega-3 fatty acids are essential for good digestion. The best sources are oily fish (sardine, mackerel and salmon), flaxseed oil and fish oil. Studies show that the latter reduces the incidence of Crohn's disease. Moreover, people who eat oily fish every week reduce the risk of colon and rectal cancer by 40%. Increased protection depends on quantity. Each additional serving of fish you consume every week will reduce your cancer risk by another 4%.
Smoking increases the risk of colorectal cancer, and this adverse effect is more pronounced in women. Studies have shown that women who quit smoking 10 years later still have an increased risk of developing colorectal cancer, while this effect in men by then disappears. It is very important to mention the history of smoking in a conversation with your doctor if you are considering the need for screening. If you smoke, the sooner you give up this habit, the better.