50% Of All Colon Cancer Cases Could Be Prevented If Everybody Did These 9 Things!

Colon cancer has been in the news as of late after the International Agency for Research on Cancer (IARC), which is part of the World Health Organization (WHO), concluded in late 2015 that processed meat can cause colorectal cancer in humans, classifying it as a Group 1 carcinogen.

Many cases of colon cancer are preventable


Like many types of cancer, colon cancer is often preventable. According to a research published in Pharmaceutical Research, only 5 to 10 percent of cancer cases are due to genetic defects, while the rest are linked to environment and lifestyle factors.

However, there’s a 50% chance to prevent the disease. Here’s how:

Eat more vegetables and some fruit

What kind of foods you usually consume? One reason behind the ever-increasing prevalence of colon cancer is an unhealthy diet. Instead of junk food, you should focus on increasing the intake of fruits and vegetables. They contain powerful antioxidants that neutralize free radicals and prevent oxidative damage. Free radicals increase your risk of various diseases including cancer. At the same time, they provide an abundance of vitamins, minerals, and fiber which improve digestive health.

Eat more fiber

Dietary fiber improves your digestion, thus helping your body eliminate toxins and wastes that could lead to negative health outcomes. Unhealthy diet messes up our digestion and contributes to weight gain.

Optimize your vitamin D levels

Vitamin D or sunshine vitamin is usually associated with bones and joints, but it is necessary for your overall health too. Since it is vital for the immune system (which resides in your gut), it comes as no wonder why this vitamin can help you prevent colon cancer as well.

Avoid processed meat

Processed meats are those preserved by smoking, curing, salting, or the addition of chemical preservatives. This includes bacon, ham, pastrami, salami, pepperoni, hot dogs, some sausages, and hamburgers (if they have been preserved with salt or chemical additives) and more. Particularly problematic are the nitrates that are added to these meats as a preservative, coloring, and flavoring.

Learn more about red meat

Red meat is usually referred to as a major risk factor for colon cancer. However, scientists still can’t agree on this subject because studies give mixed results. In one study, consumption of red meat increased colon cancer risk by 28 percent. If you’re an omnivore, the last thing you want to see is that red meat is dangerous for your health. The problem is more complex than previously thought. It is extremely important to get educated about colon cancer and red meat.

Exercise

Regular exercise is the crucial component of a healthy lifestyle. Exercise helps you lose weight (or prevent weight gain), reduces the risk of cardiovascular diseases, strengthens your immunity, and it can also protect you from colon cancer.

In fact, a study that appeared in the Sports Medicine discovered that about 12-14 percent of all cases of this cancer can be attributed to lack of physical activity i.e. sedentary lifestyle. Exercise regulates insulin levels, which is the best way to reduce odds of developing colon cancer, and it also has a beneficial impact on your digestion.


Maintain a healthy weight

A number of studies have linked obesity to an increased risk for about a dozen different cancers, including cancer of the colon. In a 2014 study that analyzed data from more than 5 million people over the age of 16, every 11-pound increase in body weight was associated with an increased risk for 10 types of cancer.

If you’re overweight or obese, even small amounts of weight loss can lead to significant benefits for your health. In terms of cancer prevention, losing excess belly fat is particularly important, as belly fat is linked to an increased risk of colon cancer regardless of your body weight.

Limit your alcohol intake and quit smoking

Both excessive alcohol intake and smoking are associated with an increased risk of colorectal cancer. When it comes to alcohol, I generally define “moderate” alcohol intake (which is allowed in the beginner phase of my nutrition plan) as a 5-ounce glass of wine, a 12-ounce beer or 1 ounce of hard liquor, with a meal, per day.

As you progress further in the nutrition plan, I do recommend eliminating all forms of alcohol.

Eat garlic

Garlic is incredibly healthy; it has the tremendous potential to inhibit cancer cells and reduce the risk of colon cancer. The Journal of Nutrition featured a review of studies which showed that there is a substantial amount of evidence confirming the powerful effect of garlic on colon cancer risk.

Naturally, to experience these benefits, it is important to ensure garlic is a part of a well-balanced, healthy diet. Adding it to unhealthy meals doesn’t yield these important effects.