Colorectal cancer is the third most common kind of cancer in the nation, affecting both men and women equally, according to figures provided by the American Cancer Society. Among the common symptoms of this condition are rectal bleeding, blood in the stool, cramping or pain in the abdomen, changes in the form of the stool, changes in bowel habits, anemia, and weight loss.

What is colon cancer?

Additional terms for colorectal cancer include rectal cancer, bowel cancer, and colon cancer. Doctors typically identify it depending on where the tumor started. Colorectal cancer first manifests as tumors or polyps in the lining of the colon or the rectum, the last section of the large intestine.

If the polyps and tumors are not immediately removed, they might eventually turn cancerous. Since they can also spread to the other layers of the large intestine, the condition gets more dangerous.

Risk Factors

The following are a few medical, genetic, and modifiable risk factors for colon cancer:

Having colorectal cancer in one’s family or on oneself

High intake of red and/or processed meat

ongoing smoking

Use of non-steroidal anti-inflammatory drugs for a long time

little calcium intake

a lack of eating of fruits and vegetables

a negligible intake of whole-grain fiber

drinking that ranges from light to heavy

Contraactive activity

A personal medical history includes chronic inflammatory bowel disease.

Obesity

glucose type 2

Eating habits for a healthy colon

Your colon need the proper ratio of omega-3 fatty acids, vitamin D, calcium, and flavonoids to prevent cancers from spreading. Dietary fiber is also crucial for preserving regular bowel motions and avoiding bacteria development. The dietary categories listed below can help in colon cancer prevention.

Fish

Eating fresh fish rich in omega-3 fatty acids helps reduce inflammation within the body. In fact, according to study from Vanderbilt University, women who eat three meals of fish every week lower their risk of colon polyps by roughly 33%.

Salmon that has been baked or smoked, tuna, and sardines are your best options because they are also high in calcium and vitamin D.

Fruits

Fruits are frequently rich in fiber, species-specific phytochemicals, and antioxidants that can help shield you from digestive problems.

Apples, blackberries, bananas, blueberries, oranges, pears, and raspberries are some of the greatest fruits and vegetables to eat for fiber.

Greens devoid of grains

Due to their high fiber, vitamin, mineral, and phytochemical content, it is advised for general health that you fill two-thirds of your plate with plant-based meals. To lower your chance of developing type 2 diabetes, which is another risk factor for colon cancer, the American Diabetes Association suggests focusing on non-starchy vegetables.

Include spinach, lettuce, kale, cucumbers, artichokes, broccoli, cabbage, carrots, cauliflower, celery, and at least three to five servings of each of the following in your diet each day.

Lean Meat

Protein is necessary for tissue synthesis, particularly the growth of muscles. Additionally, skinless chicken or turkey would be better alternatives as you should limit your consumption of red meat. Eggs are a good alternative as well.

Whole grains

Whole grains are another group of fiber-rich foods that combine well with fish, eggs, and white meat. You should choose quinoa, brown rice, barley, and oats because these are the healthiest options.

Nuts

By preserving appropriate levels of insulin and blood sugar, eating at least two one-ounce servings of nuts each week can reduce your risk of developing type 2 diabetes. Due to their high content in beneficial fatty acids, fiber, and flavonoids, nuts can also help reduce your chance of getting colon cancer.

Your best options would be tree nuts like almonds, cashews, hazelnuts, pecans, pistachios, and macadamia nuts.

Beans with lentils

Soybeans, lentils, peas, pinto beans, black beans, and kidney beans are excellent sources of protein, fiber, vitamin B, and vitamin E. In addition to preserving and supporting your colon, beans and legumes also reduce cholesterol and blood sugar levels.

Final Thoughts

Colon cancer can be avoided by making healthy eating choices. Despite the fact that this guide includes suggestions on which foods to eat more frequently and which to take in moderation, it is still advised that you visit a doctor for a colorectal cancer screening because the illness usually doesn’t manifest symptoms until it has advanced to a more hazardous stage.