Lucky 13?
Nichole Andrews, a Washington-based registered dietitian and oncology author, shares 13 things you can do to reduce your risk of colon cancer.
As the Post reported, the rise in colorectal cancer diagnoses among 20- and 30-year-olds has health experts alarmed.
“As a cancer dietitian, I want to educate you about the factors that increase your risk of colon cancer, as well as steps you can take to reduce your risk of colon cancer,” Andrews said in an eight-minute TikTok this week that has been viewed more than 18,000 times.
She recommends quitting drinking, cutting out processed meats, eating a high-fiber diet, moving more, exercising regularly, limiting red meats, eating whole grains, focusing on plant-based foods, quitting smoking, getting regular checkups, reducing body fat, eating more dairy, and focusing on gut health.
1. Stop drinking
Andrews’ main suggestion is to cut back on the sauce. “The first thing to do is cut out alcohol. Alcohol increases the risk of colon cancer,” she said.
Alcohol increases your risk of cancer because instead of digesting it, your body breaks it down into a chemical called acetaldehyde, which damages DNA and prevents the body from repairing itself.
The Centers for Disease Control and Prevention (CDC) warns that all alcoholic beverages, including red and white wine, beer, and spirits, are linked to cancer. The more you drink, the higher your risk of cancer.
2. Eliminate processed meats
Number 2 on the chopping block, or deli slicer, is processed meats.
Andrews explains: “Any consumption of processed meats increases the risk of colorectal cancer, especially processed red meats, such as sausages, foods considered red meat, such as beef, pork or lamb, pepperoni on pizza, everyday meats in your sandwiches.”
She added: “Eliminating processed meats from your lifestyle, which also includes hot dogs, will definitely help reduce your risk of cancer.”
Other experts agree. In 2015, the World Health Organization declared processed meat to be carcinogenic.
3. Eat a high-fiber diet
Andrews says consuming 30 grams of fiber a day helps reduce the risk of colon cancer. She recommends looking for fiber from plant sources, including fruits, vegetables, whole grains, beans, legumes, nuts and seeds.
“We need to focus more on adding these plant foods to every meal,” she said. “You’ll hit your 30 grams pretty quickly.”
4. Exercise regularly
Andrews emphasizes that regular exercise is key to reducing the risk of colon cancer. She suggests getting 150 minutes of moderate or 75 minutes of vigorous physical activity per week, a recommendation that echoes that of the World Health Organization.
Moderate intensity is defined as the ability to talk but not sing during training, while vigorous intensity is the inability to converse.
5. Move more, sit less
In addition to meeting your minutes of moderate or vigorous activity each week, Andrews emphasizes the importance of being physically active throughout the day.
“I need you to be moving… using your body, moving around, doing things with your family, doing things with yourself, going for a walk, doing things around the house,” she said. “Moving more and sitting less will reduce your risk of colon cancer.”
6. Limit red meats
Red meat is a warning sign when it comes to cancer risk.
Although rich in nutrients, red meat contains heme iron, which can facilitate the production of potentially cancer-causing chemicals.
Andrews says moderation is key. She says 500 grams of red meat per week is generally acceptable. “You just don’t want to go over that 500 grams,” she said.
She also warns against the carnivore diet: “It’s a very low-fiber diet. It’s full of processed meats and red meats. It increases your risk of colon cancer by 100 percent.”
7. Choose whole grains
Andrews advises choosing whole grains. “There is a whole grain option, and I would like you to choose that option more. It’s going to be higher in fiber, more nutritious, and probably higher in protein. It’s going to be a better choice,” she said.
8. Favor plant-based foods
In addition to adding fiber to your diet, plant foods are rich in phytochemicals and antioxidants, which are known to fight cancer.
“When you eat an orange, or a walnut, or a piece of whole-wheat bread, you’re reducing your risk of cancer,” she said. “You’re protecting those cells from any kind of free radicals… or you’re helping those cells repair themselves and get back to normal and not become cancer cells. It’s incredible.”
9. Quit smoking
Andrews stresses that if you want to reduce your risk of colon cancer, avoid smoking, especially if you smoke. And while drinking.
“If you smoke, you definitely increase your risk of many types of cancer,” she said. “You increase your risk of cancer even more if you combine alcohol and tobacco.”
10. Get screened for cancer
Andrews recommends regular screenings. Colorectal cancer screenings typically begin at age 45, but people with symptoms and those with a family history may be eligible earlier.
“Every person is a little different, but you need to see your doctor and get checked out,” she said. “It’s a great way to catch problems early so you can rule them out.”
11. Reduce body fat tissue
Andrews explains that having a large amount of body fat increases the risk of developing colon cancer.
To combat this fat and reduce your risk, she suggests “eating more plant foods, more fiber, more exercise, moving more — all of those things are going to help you reduce that body fat.”
12. Embrace dairy products
Andrews says calcium is essential for colon health. His suggestion to consume dairy is supported by a recent study that suggests dairy may help the immune system fight tumors.
The Post reported that trans-vaccenic acid, or TVA, found in dairy products like milk, cheese, butter and yogurt, appears to activate T cells, which help the immune system fight germs and protect against disease.
13. Improve gut health
Andrews says good gut health is key to avoiding colon cancer. She encourages people with gastrointestinal issues to seek treatment and recommends everyone focus on fiber, probiotic and prebiotic foods, hydration, and adequate sleep.
“This helps to get very regular bowel movements,” she said. “You shouldn’t have chronic constipation. It shouldn’t be very difficult for you to have a bowel movement.”