Health

How to Prevent Colon Cancer: Best Ways to Reduce Your Risk

How to Prevent Colon Cancer: Best Ways to Reduce Your Risk - GlobalCurrent24.com

Have you ever heard about the deadly colon cancer? Here are the best ways on how to prevent colon cancer.

We don’t know what causes most colon cancers, but we do know that some variables raise your chances of having the disease. Some of these variables, such as age and genetics, cannot be altered. However, evidence indicates that over half (54%) of all bowel malignancies might be avoided by adopting modest adjustments to your food and lifestyle.

During Bowel Cancer Awareness Month, Bowel Cancer UK encourages individuals throughout the country to make tiny adjustments to help stack the odds against bowel cancer while also lowering their risk of many other health concerns.

How to Prevent Colon Cancer

1. Consume Less Processed Meats

Processed and red meats, such as deli meat or hot dogs, may raise the risk of colon cancer. This is due to the presence of substances like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are formed when red meat is cooked at high temperatures. Furthermore, substances found in red meat called advanced glycation end products (AGEs) have been linked to inflammation in the body, which can raise the risk of colorectal cancer.

2. Stay Hydrated

Aim to consume 6–8 glasses of liquids every day. Water, low-fat milk, and sugar-free beverages like tea and coffee all count. Fruit juice and smoothies qualify as fluid consumption, but they include free sugars, so restrict your intake to no more than 150ml per day.

Sugary beverages are a major factor to high sugar intake among children and adults. To lower your sugar intake in one simple step, switch from sugary soft drinks to diet, sugar-free, or no added sugar types.

3. Consume Fiber Rich Foods

Consuming a diet high in whole grains and fiber can reduce the risk of colon cancer. However, most individuals do not get enough of either. A basic objective is to consume three or more servings of whole grains each day, as well as 22 to 34 grams of fiber, depending on gender and age. Concentrate on fruits, vegetables, legumes, and whole grains, such as 100% whole wheat bread, cereals, and pasta.

4. Maintain The Right BMI

Being overweight or obese, and carrying a lot of weight around your waist, can raise your chance of developing bowel cancer. It is estimated that 11 out of 100 bowel cancers (11%) are caused by those who do not maintain a healthy weight.

Measuring your BMI (Body Mass Index) is an easy approach to determine whether you’re a healthy weight for your height. You can find your BMI on the NHS website.

5. Avoid Alcohol

Alcohol raises your chances of producing cancer cells. It converts to cancer-causing substances in the body and can also harm the colon’s cell lining.