The digestive system is made up of organs that are responsible for the processing of food from the moment you swallow until the moment waste is eliminated. Your colon, which is the longest part of your large intestine, is the place where waste is held until it is excreted through your rectum. A healthy colon is imperative in the maintenance of normal digestive processes.
Colon Function
The colon absorbs water, minerals and nutrients from digested food. Elements distinguished as waste reside in your colon and mix with the existing bacteria and mucus to form feces. Muscular contractions in your colon slowly move waste toward the rectum where it is pushed to your anus and out of your body. Trillions of bacteria thrive in the colon and are necessary for retrieving nutrients from fiber containing foods so the cells that line your colon are nourished. A healthy colon naturally rids your body of unnecessary waste and supports the good bacteria required by your body to maintain digestive health.
Healthy Diet and Lifestyle
Diseases of the colon are caused by controllable factors like diet or lifestyle habits, and uncontrollable factors like age and heredity. Your dietary choices have a significant impact on digestive health and can increase or decrease your risk of colon-related disorders. A healthy diet consists of several servings of plant-based foods like fruits, vegetables and grains as well as minimal consumption of foods high in saturated fats. Additionally, engaging in regular exercise, keeping your weight within a healthy range, avoiding excessive use of alcohol, and not smoking are ways you can naturally protect your colon.
Daily Fiber
Dietary fiber comes from plant-based foods and it adds bulk in your colon to smoothly move your bowels. Fiber reduces the incidence of constipation, diarrhea or the formation of diverticular pouches that can become inflamed and it also nourishes the good bacteria in the colon. To maintain a healthy colon, consume 25 to 35 g a day from natural sources. Whole grain breads, pastas and cereals, leafy green vegetables and fresh fruits are fiber sources. The risk of colon disorders including irritable bowel syndrome, polyps and diverticular disease may be reduced with adequate daily intake of fiber.
Screening, Probiotics and Cleansing
You cannot suspend or control the process of aging but you can take preventative measures with annual health screenings especially if you are over the age of 50 because your risk of developing colon polyps and cancer increases. Adding supplemental good bacteria to your diet in the form of probiotics may also help stave off colon problems. Fermented dairy foods like yogurt often have added "live" cultures that serve to protect your colon. If you are eating a healthy diet, you may not need additional probiotic supplements, but before considering this option, consult your physician. Cleansing is another method touted as a way to keep your colon healthy. However, Dr. Michael Picco of the Mayo Clinic indicates colon cleansing is not necessary because your body naturally eliminates waste and it may be harmful to your colon if not conducted for medical necessity.
References
- Mayo Clinic; Colon Cleansing; Is it Helpful or Harmful?; Michael Picco, MD; March 19, 2011
- American Cancer Society; Can Colorectal Cancer Be Prevented?; 2011
- Jackson Siegelbaum Gastroenterology; Prevention of Colon Polyps and Cancer; Frank W. Jackson
- Cleveland Clinic: Detecting and Treating Diseases of the Colon and Rectum
- Colorado State University; Dietary Fiber; J. Anderson, et al; 2010
- Gastroenterological Society of Australia: The Digestive System
