Colorectal cancer, or large bowel cancer, is the third most common type of cancer and the third leading cause of cancer-related deaths in the United States, per the National Cancer Institute. The good news is that you can significantly reduce your risk of colorectal cancer by following a healthy diet.
Role of the Large Bowel
One of the main functions of the large bowel is to act as a holding tank for fecal waste. If waste sits in the large bowel for long periods, the risk of exposing healthy cells to carcinogens is higher. Carcinogens are any substances capable of causing cancer. Fiber is a key nutrient to include daily as it helps produce regular bowel movements, which reduces the large bowel's exposure time to waste.
Eating a Healthy Diet
Approximately one-third of all cancer-related deaths are linked to a poor diet and excess body weight, according to the American Cancer Society. Making healthy food choices is one of the most important factors in keeping the large bowel healthy and cancer-free. Strive for at least five servings of fruits and vegetables daily. They contain many nutrients that protect healthy cells and tissues from carcinogens. In addition, they are a high source of fiber. Whole grains are also linked with a reduced risk of colorectal cancer.
Achieve and Maintain a Healthy Weight
Achieving and maintaining a healthy weight is critical in reducing your overall body fat. Excess body fat has been linked to a higher risk of colorectal cancer because it increases blood circulation of certain hormones, such as insulin and estrogen, that may support cancer cell growth. Combine portion control with smart food choices, including low fat, lean proteins and whole grains to reach a healthy body weight.
Foods to Limit
Reducing your intake of processed meats, such as deli meat, hot dogs, and sausage, and red meats, such as ground beef and steak, will reduce your risk of colorectal cancer. These foods contain high amounts of calories and saturated fat, and reducing your intake of them will assist in weight management. You should also reduce your intake of processed grains, such as cookies, pastries, and refined breads and cereals. These foods have been stripped of key nutrients and contain little fiber.
Possible Benefit of Calcium
High intake of dietary calcium from dairy products, such as milk and yogurt, and supplements may reduce the incidence of colorectal cancer. A 2009 analysis in "Nutrition and Cancer" suggests the benefit of dairy products could be from the specific nutritional qualities of these foods, could relate directly to the effects of calcium on cancer cell growth or could be a combination of both. An article published in 2008 in "Nutrition Research Reviews" suggests a minimum intake of 1,000 mg per day to offer a protective benefit. Before starting any supplements, talk with your doctor.
References
- National Cancer Intitute; A Snapshot of Colorectal Cancer; September 2010
- American Cancer Society; Diet and Physical Activity: What's the Cancer Connection?; October 2010
- "Nutrition and Cancer"; Colorectal Cancer Risk and Dietary Intake of Calcium, Vitamin D, and Dairy Products: A Meta-analysis of 26,335 Cases from 60 Observational Studies; M Huncharek, et al.; 2009
- "Nutrition Research Reviews"; Intake of Dairy Products and Risk of Colorectal Neoplasia; M. Pufulete; June 2008
- "Pathology Oncology Research"; Roles of Hormones and Signaling Molecules in Describing the Relationship Between Obesity and Colon Cancer; A.K. Sikalidis, et al.; January 2011
