The International Agency for Research on Cancer (IARC), part of the World Health Organization (WHO), in late 2015 stated that processed meat causes colorectal cancer, Group 1 carcinogen, in people.
Being the third most common cancer diagnosed in the USA, this cancer affects both colon and rectum. By the end of the year, it is expected that the cancer will have affected more than 95,000 people, 39,000 of whom will have been diagnosed with rectal cancer.
Our colon serves to help forming, storing and eliminate waste and contains billions of bacteria, so a healthy balance is crucial for us to be healthy.
he cancer being the second leading reason of cancer deaths in the USA, it can be avoided and only 5-10 per cent of cancer cases are due to genetic defects. A per cent of 35 of cancer-related deaths is owed to diet, 30 per cent because of smoking, 20 per cent due to infections and the rest to other ecological factors – pollution, radiation, stress and physical activity levels.
One-third of the most common U.S. cancer cases can be prevented with a healthy diet, being active and sustaining a healthy weight, the American Institute for Cancer Research (AICR) claims. By using these methods, there is a 50-percent chance to avoid colorectal cancer, methods such as:
– Regularly eat fruits and vegetables. They are rich in antioxidants and other disease-fighting compounds which are difficult to get anywhere else – like magnesium. One meta-analysis shows that 100-milligram increase in magnesium intake decreases the risk of colorectal tumor by 13 percent, the risk of colorectal cancer being lowered by 12 percent. Magnesium’s anti-cancer effects are connected to the ability to reduce insulin resistance. Vegetables are also rich in dietary fibres. Studies show that that people who consume more vegetables have lower chances of getting caner.
– The sulforaphene, found in cruciferous vegetables, is a naturally occurring derivative of sulforaphne that suppressed growth of colon cancer-derived tumors.
– Consuming dried plums lowers build your gut bacteria and lower the risk of colon cancer. According to a study dating from 2005, dried plums “favorably altered colon cancer risk factors” in rats, perhaps due to their high content of dietary fibres and polyphenolics.
– Try to consume more dietary fibre. They reduce the risk of colorectal cancer, mainly incident colorectal adenoma and distal colon cancer. 10 grams of fiber added daily to your organism, decrease the risk of colon cancer by 10 per cent.
Other sources of fibre are psyllium seed husk, flax seeds, hemp seeds and chia seeds.
A study published in the journal Gut shows that people with more vitamin D in their organisms are less likely to develop colorectal tumors. Vitamin D is beneficial for your immune system, hence the results from the study.
“Evidence suggests protective effects of vitamin D and antitumour immunity on colorectal cancer risk. Immune cells in tumour microenvironment can convert 25-hydroxyvitamin D [25(OH)D] [vitamin D] to bioactive 1α,25-dihydroxyvitamin D3, which influences neoplastic and immune cells… High plasma 25(OH)D level is associated with lower risk of colorectal cancer with intense immune reaction, supporting a role of vitamin D in cancer immunoprevention through tumour–host interaction.”
– Just by regularly being exposed to the sun, you can get this vitamin. The use of a high-quality tanning bed and/or supplementation with a vitamin D3 supplement can get your vitamin D levels into the optimal range of 50-70 ng/ml.
– It is also advisable to avoid processed meats. The are being preserved by smoking, salting, curing, or the addition of chemical preservatives including bacon, pastrami, ham, salami, hot dogs, pepperoni, some sausages, and hamburgers and more. The nitrates that are added to these meats are particularly problematic such as preservation, coloring and flavoring. They are often converted into nitrosamines, which are related to an increased risk of certain cancers. AICR warns that “there is no safe threshold” for eating processed meats.
– Eating more red meat increases the risk of colorectal cancer by 24 per cent. The meat is not always a problem, but the way it is cooked and the source it comes from. For instance, the grass-fed beef has cancer-fighting compounds. CAFO animals are typically fed grains contaminated with glyphosate. Glyphosate is the active ingredient in Roundup herbicideand has a detrimental impact on healthy gut bacteria and is carcinogenic. Also, red meat cooked at high temperatures (such as being fried) might also contain carcinogenic cooking byproducts like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
– If you enjoy red meat, prepare it rare, not well-done and always use olive oil.
– Exercise to decrease the risk of colon cancer. Physically active men and women tend to have about a 30-40 per cent less chances of getting colon cancer compared with inactive people. Exercising lowers your insulin levels and is very important in reducing cancer risk. It activates apoptosis and advances the circulation of immune cells in your blood.
– Be careful how much you weigh. It has been confirmed that obesity is connected to an increased risk for twelve different cancers, such as colon cancer. Data from more than 5 million people over the age of 16 have been evaluated and show that every 11-pound increase in body weight is associated with a bigger risk for 10 types of cancer. Losing excess belly fat is chiefly significant when it comes to cancer prevention since belly fat is linked to an increased risk of colon cancer, no matter how much you weigh.
– Alcohol and cigarettes in large quantity make you prone to colorectal cancer. The best solution is to eliminate alcohol, but 5-ounce glass of wine, a 12-ounce beer or 1 ounce of hard liquor a day when having a meal is considered safe. When it comes to smoking, there is nothing here that can be said that is safe, so try and stop smoking.
– Garlic can also eliminate cancer cells. Women who frequently eat garlic (along with fruits and vegetables) have a 35 per cent lower risk of colon cancer. Also, consuming an extract of aged garlic for six months helps to improve your immune function. When adding raw garlic in your diet, the fresh clove must be crushed or chopped so to stimulate the release of an enzyme called alliinase, furthermore catalyzing the formation of allicin.
– Women and men over the age of 50 should have regular screening either by flexible sigmoidoscopy every five years, or by colonoscopy every 10 years. They belong to the group of people who are prone to high risk of colorectal cancer. Ultrasounds are also very valuable. If your doctor finds polyps in their early stages, he or she can simply clip them off right away. So a colonoscopy also serves as a surgical intervention. Be careful – one in every 350 colonoscopies does serious harm. The death rate is about one for every 1,000 procedures and sometimes the tools are not sterile.
Check these additional 15 ways to lower your risk of colorectal cancer:
- Consume onions. Onions are rich in cancer-fighting quercetin – quercetin inhibits the growth of cancer cells from breast, prostate, ovarian, colon, endometrial and lung tumors;
- Adding spices, beer or wine to your meat lowers the formation of cancer-causing substances when you cook it;
- Walk more often. Try to take 10.000 steps a day.
- Drink more green tea. This tea is rich in epigallocatechin-3-gallate (EGCG), a cancer-fighting catechin polyphenol;
- Consume Brazil nuts. These nuts are an exceptional foundation of selenium, a mineral especially helpful for decreasing the risk of prostate, colorectal and lung cancers;
- Consume artichokes. Artichokes are rich in silymarin, an antioxidant that lowers your risk of skin cancer;
- Avoid environmental toxins, including the cancer-causing dry cleaning chemical perc (perchloroethylene);
- Try to cut down on sugary drinks like soda and also cut down on sugar;
- Expose yourself on the sun. By doing this, you will increase you Vitamin-D levels;
- Consume green bananas, which act like fibre in your body. They may reduce the risk of colon cancer from a diet high in red meat;
- Include steamed broccoli in your diet;
- Consume fermented vegetables. They are superb for your gut and the fermentation process involved in creating sauerkraut produces cancer-fighting compounds such as isothiocyanates, indoles and sulforaphane;
- Take a high-quality krill oil to normalise your ratio of omega-3 to omega-6 fats and reduce your intake of processed vegetable oils, like corn, soy, and canola;
- When you go to sleep, make sure it is pitch dark. Light at night suppresses your body’s production of melatonin, which has anti-cancer effects;
- Try and cut down on French fries and potato chips. They may contain high levels of cancer-causing acrylamide (this is a compound formed when foods are being cooked at high temperatures).