Colorectal Cancer PreventionThe most encouraging news about colorectal cancer is that you can reduce your risk by having regular screenings. You can also protect yourself by making a few simple changes in your diet and lifestyle. The following suggestions may help save your life: Eat plenty of fruits and vegetables. Fruits and vegetables contain vitamins, minerals, fiber and antioxidants, which may protect you from cancer. Try to eat five or more servings of fruits and vegetables every day. Look for deep green and dark yellow or orange fruits and vegetables, such as Swiss chard, bok choy, spinach, cantaloupe, mango, acorn or butternut squash, and sweet potatoes, as well as vegetables from the cabbage family, including broccoli, brussels sprouts and cauliflower. Lycopene, a nutrient found in tomatoes, may provide some minimal protection against cancer, but studies show that lycopene is helpful only if consumed as part of the whole fruit, and is unlikely to be beneficial when taken as a supplement. Also try to include legumes — including peas and beans — and soy foods, such as tofu or soy milk, in your diet.
Limit fat, especially saturated fat. People who eat high-fat diets may have a higher rate of colorectal cancer. Be especially careful to limit saturated fats from animal sources such as red meat. Other foods that contain saturated fat include milk, cheese, ice cream, and coconut and palm oils. Try to restrict your total fat intake to less than 30 percent of your daily calories, with no more than 10 percent coming from saturated fats.
Get recommended amounts of calcium and folic acid. Calcium and the B vitamin, folic acid, may help reduce your risk of colorectal cancer. Good food sources of calcium include skim or low-fat milk and other dairy products, broccoli, kale and canned salmon with the bones. Folate is the natural form of the B vitamin. It's found in certain foods naturally, including dark leafy greens such as spinach, and in pinto, kidney and navy beans, and some nuts and seeds. Folic acid is the synthetic form of the vitamin, and it's used in fortified breads, cereals, and supplements. Most multiple vitamins also contain both calcium and folic acid.
Eating foods rich in calcium and folic acid can have added benefits for women. If you are pregnant, or think you may become pregnant, getting enough folic acid in your diet reduces the risk of certain birth defects. Calcium also provides many benefits, including helping to prevent osteoporosis.
Limit alcohol consumption. Consuming moderate to heavy amounts of alcohol — more than one drink a day for women and two for men — may increase your risk of colon cancer. This is particularly true if you have a close relative, such as a parent, child or sibling, with the disease. A drink is a 4- to 5-ounce glass of wine, a 12-ounce can of beer, or a 1.5-ounce shot of 80-proof liquor. Curbing alcohol consumption can reduce your risk, even if colon cancer runs in your family.
Stop smoking. Smoking can increase your risk of many different cancers. Talk to your doctor about ways to quit that may work for you.
Stay physically active and maintain a healthy body weight. Controlling your weight alone can reduce your risk of colorectal cancer. And staying physically active may cut your colon cancer risk in half. Exercise stimulates movement through your bowel and reduces the time your colon is exposed to harmful substances (carcinogens) that may cause cancer. Try to get at least 30 minutes of exercise on most days. If you've been inactive, start slowly and build up gradually to 30 minutes. Also, talk to your doctor before starting any exercise program.
Consider hormone replacement therapy. If you're a woman past menopause, hormone replacement therapy (HRT) may reduce your risk of colorectal cancer. Women who use HRT have a somewhat lower risk of colorectal cancer than women who don't use HRT. But not all effects of HRT are positive. Taking HRT as a combination therapy — estrogen plus progestin — can result in serious side effects and health risks. Work with your doctor to discuss the options and decide what's best for you
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