Diet plan, lifestyle changes to help prevent colorectal cancer

Although traditionally uncommon in India, colorectal cancer is becoming a more serious health threat and is the second most common cancer affecting both sexes. Although factors such as age and family history are immutable, research shows that lifestyle and dietary choices have a significant impact on one’s risk.

In an interview with HT Lifestyle, Dr Darshan Patil, consultant, surgical oncology at Aster CMI Hospital, Bangalore, suggested how your lifestyle and diet can affect your risk –

A) Nutritional Practices:

1. Reduce your intake of processed meats such as sausage, bacon and ham. Limit red meat like beef and lambo Instead, focus on protein sources that are good for you like lentils, beans, chicken and fish.

• why it matters: Eating too much processed and red meat is associated with a higher chance of developing colorectal cancer. Causes may include nitrates and nitrites added to processed meats and harmful chemicals formed when cooking red meat at high temperatures.
• advise: Many protein staples are already perfected in Indian cuisine. Stick to lentils, beans, chickpeas and tofu. Explore delicious fish recipes and lean poultry recipes to meet your protein requirements healthily.

2. Boost Your Fiber Consumption: In addition to promoting a healthy gut environment, fiber reduces the period of time that dangerous compounds are in contact with the colon lining during intestinal transit.

• why it matters: Fiber intake can aid in the thinning of the colon and removal of potential carcinogens. Additionally, it supports good gut flora, which contributes to the prevention of colorectal cancer.
• Advice: Include whole grains in your diet, such as whole wheat bread, millet and brown rice. Savor a variety of vibrant vegetables including eggplant, broccoli, cauliflower and spinach. Include fruits like apple, banana, pear and mango to increase your intake of fiber and antioxidants.

3. Weight Control: Obesity is a proven risk factor for many deadly diseases, including colorectal cancer. Hormonal imbalance and chronic inflammation are two factors that can lead to the development of cancer when there is an excess of body fat.

• why it matters: Maintaining a healthy weight reduces insulin levels and inflammation, which can affect cancer risk.
• Advice: Restrict processed snacks that are high in refined carbs and bad fats. Insist on eating food prepared at home using healthy oils like coconut or mustard oil. It is necessary to control portion size.

B) Lifestyle Practices:

1. Be physically active: Regular exercise reduces inflammation in the body, generally promotes gut health, and helps maintain a healthy weight.

• why it matters: Exercise reduces inflammation and helps regulate insulin levels, two factors that can affect cancer risk.
• Advice: Spend at least half an hour most days of the week doing something you enjoy, like yoga, brisk walking, cycling, swimming. Use the stairs instead of the elevator and break your daily activity into smaller segments.

2. Limit alcohol consumption: Drinking too much alcohol increases the risk of colorectal cancer. Alcohol can damage the lining of the colon and make it more difficult to absorb nutrients.

• why it matters: Drinking too much alcohol can cause bloating and intestinal irritation.
• Advice: Consume alcohol in moderation or not at all. If you decide to drink, try to stick to the daily limit of one drink for women and two drinks for men.

3. Stay away from smoking: One of the main risk factors for many cancers, including colorectal cancer, is smoking. Smoking impairs the immune system and damages all cells in the body.

• why it matters: Smoking weakens the body’s defenses against the development of cancer and exposes the colon to dangerous carcinogens.
• Advice: To help you quit smoking, look for support groups to quit smoking or discuss nicotine replacement medication with your doctor. There are many resources available to help you overcome this addiction.

Remember that even though these lifestyle changes can significantly reduce your risk, regular colorectal cancer screening is essential, especially if you have a family history of the disease or you are over the age of 50.