Cancer is a group of diseases characterized by uncontrolled growth and the spread of abnormal cells. The abnormal (cancerous) cells reproduce without control, crowding out the healthy cells and using up nutrients needed by the body. There are many kinds of cancer, one of which is colorectal cancer. Some dietary factors associated with colorectal cancer are high intakes of fat (particularly saturated fats), meat, alcohol (especially beer), and low intakes of fiber, folate, fruits, and vegetables.
The risk factor for colorectal cancer is in relation to age, high fat diet, high red meat intake, low fruits/vegetables, low calcium, physical inactivity, family history, inflammatory bowel disease, rectal polyps, body fatness, and abdominal fatness. Warning signs of colorectal cancer are rectal bleeding, bloody stool, change in the bowel, and low exercise habits. Here are some tips to lower cancer risk:
- Opt for fiber-rich foods, whole-grain breads, cereals, and pasta over refined carbohydrates and sugars as the main source of energy.
- Consume more dried beans, peas, soybeans, soybean products, and lentils as a source of protein. Choose low-fat milk and cheese, lean meat, fish, and poultry with all visible fat trimmed away and cooked without additional fat or in a minimal amount of fat.
- Minimize the use of salt-pickled, smoked, and nitrite-cured foods.
- Increase daily intake of fruits and vegetables that are rich in carotenoids like dark green leafy vegetables, sweet potato, spinach, carrots, and tomatoes. Include sources of cruciferous vegetables like cabbage, pechay, broccoli, and cauliflower.
- Eat a variety of fresh produce that contains substantial amounts of vitamin C like guava, strawberry, papaya, mango, citrus fruits like dalanghita. Use allium food products like garlic, onions, and chives in large amounts.
- Eat fat only to a level that is considered low in the diet, about 20-25% of total calories. Use more monounsaturated fats like olive, canola or any vegetable oil over the saturated and polyunsaturated fats.
- Minimize eating charred meats.
- Maintain an ideal weight for sex, height and age.
- Drink alcoholic beverages in moderation, no more than 1-2 drinks per day if at all.
- Increase your physical activity. Try to have 30 minutes of exercise most days of the week, but not less than 3days per week.
- Avoid the use of tobacco products.
- Avoid moldy foods
Always remember that you have the power to fight back against colon cancer. Through proper diet and lifestyle, you can tremendously improve your health and possibly enjoy a long-term life free from non-communicable diseases. Start now and fill up your plate with the right foods.
/SKP
REFERENCES:
MEDICAL NUTRITION THERAPY FOR FILIPINOS, 6th edition, Adela Jamorabo-Ruiz, Virginia S. Claudio, and Esperanza E. de Castro
Tri-City Medical Center. Is Diet Related to Colon Cancer Risk? Retrieved from https://www.tricitymed.org/2017/05/diet-related-colon-cancer-risk
