Your colon is part of the exquisite organs comprising the digestive system. It acts as a pipe that helps absorb water, electrolytes, and other essential nutrients. Other than waste elimination, it plays a fundamental role in providing vitamins like Vitamin K, and B vitamins that are conducive to the cultivation of gut microbiota. Hence, a healthy bowel is deemed essential not just in the efficient functioning of the digestive system but in overall health.
Colorectal cancer (CRC) is considered the third most common diagnosis hence the second deadliest malignancy in a population of both men and women. However, the Colon Cancer Foundation estimated that lifestyle changes can prevent 50% to 75% of colon-related conditions. Many reports link colorectal cancer risk to diet, weight, and exercise. Here are the habits that you can start to help your bowel health:
- Increase your fiber – A diet rich in fiber can help in regular bowel movements with complete stools. It is usually comprised of a balanced variety of foods like whole grains, vegetables, fruits, nuts, seeds, beans, and lentils. Other than the fiber it provides, it has essential nutrients and antioxidants.
- Exercise regularly – Exercising will encourage an even more consistent bowel movement. Exercise, in any form, can greatly stimulate the colon by increasing the blood flow and circulation of the GI system. Hence, it could also help in maintaining a healthy weight.
- Stay Hydrated – Dehydration can lead to constipation and toxin buildup. Staying hydrated can moisten the body, letting the waste pass through the colon more easily.
- Get screened – Getting a colonoscopy as early as 40 years old can help in the early diagnosis and treatment of possible colon-related diseases. Don't put it off or delay it when symptoms show up.
- Drink Alcoholic Beverages Moderately- It has been estimated that alcohol increases the chance of developing colon cancer by 60%. Alcohol has numerous mechanisms that contribute to colon carcinogenesis.
Remember, it’s never too late to pick up and apply these healthy bowel habits. You can simply begin by doing small changes- setting up water goals, taking a run during weekends, or tossing those green leafy vegetables to your plate! You can always adjust what works for you and eventually, these changes will make an impact on your overall health.
//JBC
References:
Rush.edu. Eating for a Healthy Colon. Retrieved from https://www.rush.edu/news/eating-healthy-colon
Healthline.com. Important Bodily Functions Handled by the Colon. Retrieved from https://www.healthline.com/health/colorectal-cancer/important-bodily-functions-handled-by-the-colon
