A new study published in the Journal of the National Cancer Institute found that over 147,000 Americans will be diagnosed with colorectal cancer this year, and over 52,000 will die from it.
But Dr. Andrew Chan, a medical oncologist at Massachusetts General Hospital, says there are three simple steps you can take to lower your risk of developing this deadly disease. And it all starts with a healthy diet.
A Plant-Based Diet Helps to Protect
Dr. Chan emphasizes that a diet rich in fruits, vegetables, and whole grains is essential for keeping your colon healthy. “Eating foods that are high in fiber, such as avocado, berries, and leafy greens, helps to promote regular bowel movements and remove toxins from the body,” he explains.
A study published in the Journal of Clinical Oncology found that a diet high in fiber can reduce the risk of colorectal cancer by 10-20%. Dr. Chan also recommends limiting your intake of processed meats, such as hot dogs and sausages, which have been linked to an increased risk of colorectal cancer.
In addition to a healthy diet, Dr. Chan says regular exercise can also help to lower your risk of colorectal cancer. “Exercise helps to promote regular bowel movements, reduce inflammation, and improve insulin sensitivity, all of which can help to reduce the risk of colorectal cancer,” he says.
Don’t Smoke and Limit Your Alcohol Consumption
Smoking is a well-known risk factor for many types of cancer, including colorectal cancer. Dr. Chan says that quitting smoking is one of the best things you can do to lower your risk of developing this disease.
Similarly, limiting your alcohol consumption can also help to reduce your risk of colorectal cancer. A study published in the Journal of the National Cancer Institute found that heavy drinking can increase the risk of colorectal cancer by 10-20%.
Dr. Chan recommends limiting your intake of red and processed meats, as well as foods that are high in sugar and salt. He also recommends staying hydrated by drinking plenty of water throughout the day.
Get Screened Regularly
Finally, Dr. Chan says that regular screening is key to catching colorectal cancer early, when it is most treatable. The American Cancer Society recommends that everyone over the age of 45 get screened for colorectal cancer every 10 years.
Dr. Chan stresses that screening is not just for people who are at high risk of developing colorectal cancer. “Screening is for everyone, regardless of your family history or risk factors,” he says.
By following these simple steps, you can lower your risk of developing colorectal cancer and stay healthy for years to come.
