Colon Cancer Prevention Starts on Your Plate
Colon cancer was always a concern for people over the age of 50. But now, it is becoming increasingly more common for people under the age of 50 to be diagnosed with colon cancer. While colon cancer has been declining for older adults, since 1990 colorectal cancer has been increasing in younger adults (under 50) with rates increasing 2% a year.
What is
the incidence of colon cancer in younger adults?
Among
those younger than 55 years of age, the proportion of cases increased from 11%
in 1995 to 20% in 2019. Although the overall
rate dropped by 1% each year from 2012 to 2021, the drop was mostly in older
adults, those 65 and older.
Why is the incidence of colon cancer increasing in younger adults?
Research
is investigating the reasons
but factors being explored are diet, obesity, a sedentary lifestyle and even
changes in the gut microbiome, the bacteria in your gut. (See: Healthier
gut for a healthier you) Other
factors include tobacco and alcohol use, family history, “as well as
environmental impacts such as exposure to chemicals”.
What
are some healthy eating habits to combat colon cancer?
Researchers
in Australia have found that healthy eating plays a role in colon cancer prevention. “Diets rich in fruits, vegetables such as
dark greens, whole grains and healthy fats while limiting sugar and alcohol significantly
reduce cancer risk and improve health outcomes.” Following a Mediterranean Diet would meet a
lot of theses recommendations. (See: Best
Diets for a Healthier You in 2025)
Some
healthy eating habits to adopt include:
- More
fiber: fiber feeds
the good bacteria in your gut. Fiber
rich foods include fresh fruit, vegetables, whole grain bread, brown rice, and
Quinoa. Beans
are especially helpful in reducing the risk of colon cancer. Raw fruits and non-starchy vegetables are
good ways to add not only fiber but antioxidants and phytonutrients that also
help prevent cancer. (See: Whole
Grains in Your Diet by Sophia Cable )
- Drink
plenty of water: staying hydrated is beneficial.
- Eat
more dairy: real cow’s
milk dairy: “According to the American Institute for Cancer Research, there is strong
evidence that the consumption of dairy can be protective against colorectal
cancer.” Enjoy some yogurt that not only
adds dairy but also adds some good bacteria to your diet. And enjoy some cheese, cow’s milk, or cottage
cheese.
- Cut
back on these foods:
Alcohol, if you drink, do so in moderation.
Cut back on processed
meat including ham, sausage, hot dogs, pepperoni, beef jerky, deli
meats. The MDAnderson
Cancer Center notes, that evidence has linked processed meat consumption
and cancer.
True
Story: At a health
appointment, I told the nurse I was a dietitian. She said her brother had gone in for a colonoscopy
and they found a cup full of polyps. He
was told to increase his fiber, and he told all his relatives to increase their
fiber. The nurse said she was really
focused on upping her fiber intake because of her brother’s experience.
In conclusion, with the rising incidence of
colon cancer among younger adults, it is more important than ever to focus on
prevention through a healthy lifestyle.
While the exact reasons for this increase remain under investigation,
factors such as diet, obesity, sedentary habits, and change in the gut
microbiome play a significant role. By adopting
healthy eating habits, such as increasing fiber intake, drinking plenty of
water, consuming dairy, and limiting processed meats and alcohol in moderation
- you can support colon health and potentially reduce your risk. Small, thoughtful dietary changes can make a
big difference in your overall well-being.
Remember prevention start with the choices you make every day. Stay informed, stay proactive and nourish
your body for a healthier future.
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