March is colorectal cancer awareness month.
I will discuss nutrition, and lifestyle changes you can focus on to prevent colorectal cancer. As you can see through the last three blog posts, there is a trend on nutrition and lifestyles changes to prevent disease.
A key factor to prevent colorectal cancer is to have a healthy gut. Approximately 75% of our immune system and health stem from our gut. Foods to improve gut health are: cruciferous vegetables such as broccoli, kale, cabbage and cauliflower as they have cancer fighting properties; fruits such as apples, berries, cantaloupe, mango, oranges, and pears; and foods high in fiber such as lentils, chickpeas, beans, quinoa, almonds, avocados and oats.
It is important to avoid/limit processed meats as nitrates can weaken to gut lining, and limit red meat (beef, pork, lamb) to <18oz a week. It is important to find a good prebiotic and probiotic supplement to take daily and make sure you have regular bowel movements.
Another important supplement is vitamin D, and it is important to take that all year around, especially in Minnesota, as most of us get depleted in the winter. Vitamin D helps our immune system and helps us fight/prevent cancer. There are also some plants that help prevent cancer: grape seed, green tea, garlic, olive, and pomegranate are the most effective plants against colon cancer. Being at a healthy weight decreases the risk of cancer, so focusing on a healthy diet and limiting fast foods is important.
What we do on a day-to-day basis affects our current and future health. Alcohol and tobacco are both carcinogens, so avoid or limit them as much as possible. Alcohol makes it easier for carcinogens to get into the lining of the colon. We do offer guidance if you need help doing this.
Daily physical activity is important, even if it is a 10–30-minute walk daily; find short, simple workouts to do throughout your workday and at home, you do not need to have equipment to complete this. Also, make sure you are getting enough sleep, drinking enough (clean) water and staying hydrated and managing stress well.
If you are currently battling colorectal cancer, all these lifestyle changes can help you on your journey as well.
Madi, BSN, RN
