We know that what we eat matters to our health. But did you know that good nutrition can help reduce your risk of colorectal cancer, among other types of cancers?
Colorectal cancer is the third most commonly diagnosed cancer, and the second leading cause of cancer deaths in the United States, and it can be one of the deadliest cancers if not prevented or detected within the early stages. Avoiding tobacco and nicotine, limiting alcohol, eating a healthy diet, maintaining a healthy weight, and getting regular exercise are all ways to reduce your risk of colorectal, and other cancers.
Here are some ways you can protect yourself from colorectal cancer with nutrition.
Eat Foods With Fiber.
Fiber feeds all of the good bacteria in our colon to help prevent cancer. High fiber foods include fruits and vegetables, whole grains, nuts and seeds. Fiber is really amazing - it not only helps keep us feeling full when we eat, but it scrubs our colon of environmental toxins and helps lower blood sugar and cholesterol.
Eat Whole Grains.
Whole grains contain cancer-fighting vitamins and minerals such as selenium, and vitamin E, and of course fiber. Try unprocessed grains such as oats, quinoa, millet and amaranth for breakfast, as a side, in a salad or in Buddha Bowl.
Make Half Your Plate Fruits and Vegetables.
Eat the rainbow! Fruits and veggies not only contain fiber which can protect us against cancer, but they also contain phytochemicals, the building blocks of life.
Choose Dark Leafy Greens.
Especially important to a healthy diet are dark green leafy vegetables due to their high fiber, folate, and antioxidant content. Those with the highest folate include spinach, asparagus and Brussel sprouts.
Eat Beans and Pulses (Legumes).
Beans and legumes are full of folate, a B-vitamin that promotes tissue growth in your body and helps your cells to function properly, can help reduce your risk of colorectal cancer.
Enjoy Nuts and Seeds – Mindfully.
Studies have demonstrated that eating a serving of tree nuts can reduce the reoccurrence of colorectal cancer among stage 3 survivors by 42%. In this study, it also decreased overall mortality by 57%.
Avoid Processed Meats.
When it comes to colorectal cancer, there are definitely foods that you should avoid. Processed meats such as sausage, hot dogs and kielbasa as well as deli meats like ham, turkey, salami, bologna and pepperoni contain a high amount of salt along with preservatives such as nitrates and are considered a human carcinogen by the World Health Organization.
By making a few adjustments to your nutrition, you can help reduce your risk of colorectal cancer.
Mary Ellen Zung, BA is a Certified Holistic Health Coach helping her clients with lifestyle change for overall health and wellness. In her role with the North Jersey Health Collaborative, she provides cancer screening webinars with a grant from ScreenNJ. For more information about cancer screening webinars contact Mary Ellen at maryellen@njhealthmatters.org.