Although cancer is often associated with older age, it significantly affects younger individuals, particularly colon cancer. Surprisingly, colon cancer is now the primary cause of cancer-related deaths among men under 50 and the second leading cause among women under 50 (after breast cancer).
What’s even more concerning is that the incidence of colon cancer continues to rise. Predictions indicate that by 2030, colon cancer diagnoses are projected to surge by 90-124% among individuals aged 20-34 and by 28-46% among those aged 35-49. This upward trend can be attributed in part to lifestyle and environmental factors.
Interestingly, approximately half of all colon cancer cases can be prevented through lifestyle changes. Given that cancer development can span decades, it’s crucial to prioritize prevention measures early on.
Here are the key points about colon cancer:
Colon cancer arises when abnormal cells grow uncontrollably in the lining of the large intestine (if those cells spread to the rectum then the term is colorectal cancer). Clumps of these cells are called polyps; they may become cancerous and spread. Colonoscopies are the primary screening tool for colon cancer to identify polyps. The recommended age for most people to get their first colonoscopy is 45. Screening at younger ages is warranted if you have a family history of cancer or preexisting condition like ulcerative colitis or Crohn’s disease. While research is still evolving, here’s what we know so far about the lifestyle habits that could help lower your likelihood of developing colon cancer:
1. Maintain a healthy body composition
While carrying excess body weight in general is a known risk factor for colon cancer, the accumulation of belly fat in particular may be a more poignant driver. A 2017 systematic review and meta-analysis found that having a higher waist circumference was associated with a 53% increased risk of colon cancer.
This occurs because it induces a state of low-grade inflammation and is often accompanied by alterations in the gut microbiome, as well as elevated levels of cholesterol, blood sugar, and insulin. This disrupted environment can promote abnormal cell proliferation.
Enhancing body composition typically involves reducing fat and increasing muscle mass. Incorporating strength training and increasing protein intake are two effective, scientifically supported methods to achieve this goal. Both strategies promote muscle protein synthesis and support muscle growth.
Greater lean muscle mass results in a higher resting metabolic rate, leading to increased calorie expenditure even at rest. When combined with a high-protein diet that fosters feelings of fullness and satisfaction after meals, it fosters a conducive environment for achieving a calorie deficit, ensuring fat loss while preserving muscle mass.
Collaborating with a qualified professional such as a registered dietitian or personal trainer can be invaluable in devising a personalized plan tailored to your specific needs and goals.
2. Increase your fiber consumption.
Consuming a high-fiber diet promotes colon health, yet many individuals fail to meet the recommended fiber intake. On average, Americans consume only about 16 grams of fiber per day, while women require at least 21-28 grams daily (with higher needs during pregnancy and breastfeeding), and men need 30-38 grams (although more may be beneficial).
Fiber is beneficial for the colon as it positively influences the gut microbiota, which has been linked to colon cancer risk. Additionally, fiber-rich foods, primarily fruits and vegetables, provide polyphenols and antioxidants that support gut health.
To increase fiber intake, consider incorporating high-fiber foods into your daily meals or making simple swaps like replacing rice with lentils. High-quality fiber supplements are also available as expert-recommended options.
3. Limiting processed meats
Classified as type 1 carcinogens by the World Health Organization, is crucial. These meats, which undergo salting, curing, or smoking processes, have been strongly linked to cancer risk. Research suggests that consuming a daily portion of 50 grams of processed meat increases the risk of colorectal cancer by 18%.
The duration and method of cooking animal proteins are significant factors to consider. Cooking meat at high temperatures can lead to the formation of certain chemicals that have been associated with colon cancer risk.
Research suggests that a high intake of well-done, fried, or barbecued meats is linked to an elevated risk of colorectal cancer, as well as pancreatic and prostate cancer.
Therefore, it’s advisable to limit consumption of processed meats as much as possible. Unprocessed meat and poultry, however, serve as excellent sources of high-quality protein. While these foods can be part of a healthy diet, it’s recommended to avoid overcooking or charring them and to complement them with ample servings of vegetables and whole grains.
4. Increasing physical activity
Levels on a daily or weekly basis has consistently been associated with a reduced risk of colon cancer. Some studies indicate that individuals engaging in more than seven hours of physical activity per week experienced a 40% lower risk of colon cancer.
This physical activity can encompass recreational pursuits such as walking or structured exercise sessions in a gym or fitness studio. Regular movement supports blood sugar regulation, reduces inflammation, and promotes a healthy gut microbiome, all of which contribute to optimal colon function.
f you’re uncertain about how to begin, here’s a comprehensive guide to strength training (including cardio exercises) that you can easily perform at home.
