Although colorectal cancer has traditionally been rare in India, it has become a more serious threat to health and is the second most common cancer in both men and women. While factors such as age and family history cannot be changed, research shows that lifestyle and dietary choices have a significant impact on risk.
In an interview with HT Lifestyle, Dr. Darshan Patil, Consultant Surgical Oncology, Aster CMI Hospital, Bangalore, suggested how lifestyle and diet influence the risk.
A) Nutritional practices:
- Avoid processed meats such as sausage, bacon, and ham.Limit red meat such as beef and lambah. Instead, focus on healthy protein sources like lentils, beans, chicken, and fish.
- Why it's important: Eating a lot of processed and red meat increases your chances of developing colorectal cancer. Possible reasons for this include nitrates and nitrites added to processed meats and harmful chemicals produced when red meat is cooked at high temperatures.
- advice: Many of the proteins that are staples of Indian cuisine are already complete. Include lentils, beans, chickpeas and tofu. Find delicious fish recipes and lean chicken dishes to meet your protein needs in a healthy way.
2. Increase fiber consumption: In addition to promoting a healthy gut environment, fiber reduces the amount of time harmful compounds spend in contact with the colon lining as they pass through the intestines.
- Why it's important: Consuming fiber helps dilute the colon and remove possible carcinogens. Additionally, it supports good intestinal flora and contributes to the prevention of colorectal cancer.
- advice: Include whole grains like whole wheat roti, millet, and brown rice in your diet. Enjoy lots of colorful vegetables like eggplant, broccoli, cauliflower, and spinach. To increase your fiber and antioxidant intake, include fruits such as apples, bananas, pears, and mangoes.
3. Weight management: Obesity has been proven to be a risk factor for many malignancies, including colorectal cancer. When you have excess body fat, hormonal imbalance and chronic inflammation are two factors that can lead to cancer growth.
- Why it's important: Maintaining a healthy weight lowers insulin levels and inflammation, which can impact cancer risk.
- advice: Limit processed snacks that are high in refined carbohydrates and bad fats. Focus on eating home-cooked meals using healthy oils such as coconut oil and mustard oil. Controlling portion size is essential.
B) Lifestyle:
- Be physically active: Regular exercise reduces inflammation in the body, promotes overall gut health, and helps maintain a healthy weight.
- Why it's important: Exercise reduces inflammation and helps regulate insulin levels, two factors that can influence cancer risk.
- advice: Spend at least 30 minutes most days of the week doing something you enjoy, like yoga, brisk walking, cycling, swimming, or swimming. Take the stairs instead of the elevator and break up your daily activities into smaller portions.
2. Limit alcohol intake: Drinking too much alcohol increases your risk of colorectal cancer. Alcohol can damage the lining of the colon and make it difficult to absorb nutrients.
- Why it's important: Drinking too much alcohol can cause inflammation and inflammation of the intestines.
- advice: Drink alcohol in moderation or not at all. If you drink alcohol, try to limit it to one drink per day for women and two drinks per day for men.
3. Refrain from smoking: One of the main risk factors for many cancers, including colorectal cancer, is smoking. Smoking impairs your immune system and damages every cell in your body.
- Why it's important: Smoking weakens the body's defenses against cancer development and exposes the colon to dangerous carcinogens.
- advice: To help you quit, find a smoking cessation support group or talk to your doctor about nicotine replacement medications. There are many resources available to help you overcome this addiction.
While these lifestyle modifications can significantly lower your risk, remember that regular colorectal cancer screenings are essential, especially if you have a family history of colorectal cancer or are over 50 years old. Put it down please.
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