5 Tips To Help Prevent Colon Cancer
According to Statistics Netherlands, colorectal cancer kills more than 5,000 people every year. However, by maintaining a healthy lifestyle and a good diet, you can lower your risk of developing colon cancer. That’s why we want to give you some basic tips and guidelines to help prevent colon cancer.
Of course, it is important to know that colon cancer, like all cancers, can not be completely prevented because it is impossible to control all the factors that can cause the disease. It’s worth trying these tips for your overall health and mood.
Dietary guidelines to help prevent colon cancer
1. Eat enough fiber
How much fiber do you consume per day? You may think about this nutrient every now and then, but your busy lifestyle doesn’t allow it at other times, so you settle for the first thing you can find in your fridge and eat it quickly.
This is why so many people tend to eat precooked, frozen foods these days. However, this food is rich in saturated fats, salt and white flour; substances that are difficult for the body to digest.
These foods saturate the liver and intestines, causing a build-up of toxins that affect the functioning of these organs while attacking and effectively damaging the colon.
It is important that you become aware of this and that you understand how important it is to get enough fiber every day. An adequate amount is between 25 to 35 grams of fiber per day. Below you will therefore find a list of some essential foods for getting enough fiber and thus helping to prevent colon cancer:
- Whole grains
- Oats
- brown rice
- Cereals
- beans
- Fruit
- nuts
- Green leafy vegetables
- Root vegetables such as beets and carrots
- Eggplants
- artichokes
2. Limit your intake of harmful fats
As you know, some fats are good for the body, such as olive oil and the fatty acids present in fish such as salmon. These are the main ingredients of the Mediterranean diet, which is considered the healthiest diet in existence.
In contrast, the fats present in red meat, sugars, baked goods and more can be very bad for your health and are one of the triggers for the development of colon cancer.
Know that when you eat a lot of fat, your body has to increase the production of bile and stomach acid to digest these fats and this directly affects your colon. It’s very dangerous. So to help prevent colon cancer, choose healthy fats as much as possible.
3. Increase your antioxidant intake
Why not start your day with a tablespoon of olive oil and a few drops of lemon juice? Or drink a glass of warm water with a little lemon juice, this is also a good idea. Both options are excellent ways to cleanse the body from the start of the day and get a good amount of antioxidants.
Be aware of what your body needs and take on the challenge of changing your diet and getting those antioxidants that will empower you to fight the free radicals that cause cancer.
Fruits and vegetables rich in vitamins A, C and E are also great for getting high amounts of antioxidants. So make sure to add the following foods to your diet to help prevent colon cancer:
- Oranges and lemons
- Papaya
- carrots
- strawberries
- Blueberries
- Kiwi
4. Folic Acid
There are plenty of studies that show the importance of an adequate folic acid intake to help prevent colon cancer.
Folic acid is also known as vitamin B11, which strengthens and improves the functioning of the entire digestive system, from your stomach to your large intestine. It helps optimize cell growth and protects you from disease.
So if you think you’re not getting enough folic acid, you could take a supplement. However, you should always consult your doctor before taking any supplements.
It is always better to ensure that you are getting adequate folic acid intake through a healthy diet. Here is a list of foods that should definitely be on your shopping list:
- Fresh orange juice
- Kale
- Spinach
- Broccoli
- Swiss chard
- lentils
- asparagus
- cabbage
- Brussels sprouts
- Peas
- peanuts
- Sweet potato
- Avocado
- melons
- bananas
5. Vitamin D
Both researchers and nutritionists have come to the conclusion that the risk of developing colon cancer is significantly reduced if you get enough vitamin D. Once your body experiences a lack of this vitamin, you are at risk for many diseases, colon cancer being one of the most dangerous.
The main problem is that there are not many foods that contain vitamin D. Therefore, discuss with your doctor whether it is important for you to increase your intake of this vitamin.
If this is the case, your doctor will prescribe supplements that will be very helpful. However, there are also some natural sources that can provide your body with sufficient vitamin D and that you should pay attention to:
- Get out into the sun, but avoid excessive sun exposure in the afternoon hours when the sun is strongest.
- Eat more salmon and sardines.
- Try chicken liver.
- Drink milk with added vitamin D. This milk is available in supermarkets.
