Decalogue to reduce the risk of colorectal cancer

2023-05-17 22:00:58

• According to the National Institute of Public Health, colorectal cancer is the fourth most frequent in Mexico.
• Every year 14,500 new cases are detected in our country.
• It is one of the deadliest because most cases are identified in advanced stages.

A bad habit of a large part of the population is to avoid regular medical check-ups. If you also add the current lifestyle focused on a sedentary lifestyle and a poor diet, dangerous results are obtained. In particular, there are diseases such as colorectal cancer that have shown an exponential increase.

Based on the records of the National Institute of Public Health (INSP) This type of tumor is already the fourth most frequent in Mexico. But as with other neoplasms, most are preventable.

From the above, the Dr. Anaum Maqsooda gastrointestinal medical oncologist at Hospital Houston Methodistshares 10 basic tips to reduce the risk of colorectal cancer.

1. Reach and maintain your healthy weight

“Obesity and being overweight are associated with an increased risk of several types of cancer, including colorectal.”

What is a healthy weight and what is considered overweight? The answer can be complicated. An ideal weight is very individualized because there is no number that applies to everyone.

An imperfect but still useful tool that doctors use to assess whether someone’s weight may be affecting their health is the body mass index (BMI), a measure of a person’s height-to-weight ratio.

If your BMI is over 25, it could be a sign that you are overweight. A BMI of 30 or higher is a sign of obesity.

2. Eat vegetables and fruits

“Research is somewhat limited, but studies have shown that diets high in plants, including vegetarian and pesco-vegetarian diets, are associated with a decreased risk of colorectal cancer.”

There is no clear answer to this fact but it would not be totally surprising. Fruits and vegetables contain many beneficial nutrients, including fiber, vitamins, minerals, antioxidants, and other phytochemicals.

However, the US Centers for Disease Control and Prevention (CDC) mention that only 9% of adults eat enough fruits and vegetables. One tip is to try to fill half your plate with vegetables or fruits at each meal.

3. Limit your alcohol intake

In addition to its short-term consequences, moderate to heavy alcohol consumption is also associated with negative long-term health conditions, such as increased risk of developing colorectal cancer and other types of tumors.

4. Like a fiber rich diet

“We know that fiber has many health benefits: it provides regularity to bowel movements, promotes good gut health, and helps with weight management by keeping you feeling full longer. Some studies have also shown that adequate fiber intake is associated with a lower risk of colorectal cancer.

Just as our diets are lacking in fruits and vegetables, only 5% of men and 9% of women eat enough fiber daily.

5. Avoid processed meats

“Many studies have shown that eating a lot of processed meat increases the risk of colorectal cancer.”

For this reason, the International Agency for Research on Cancer (IARC) designated processed meat as “carcinogenic” because it has the potential to cause cancer.

Processed meats include sausage, bacon, and sausage. Even organic or nitrate-free sausages are still considered processed meats.

6. Limit red meat

“In addition to processed meat, red meat is also associated with an increased risk of colorectal cancer.”

Red meat doesn’t just include beef, by the way. Also includes pork, bison, and venison. Instead, choose leaner animal proteins, such as chicken or fish, or plant-based protein options, such as beans, lentils, tofu, quinoa, and chickpeas.

7. Increase the frequency and intensity of physical activity

Medical evidence has shown us that exercise helps reduce the risk of several types of cancer, including colorectal. Try to exercise at least 30 minutes a day, five days a week. Any combination of physical activity that totals 150 minutes a week is good.

8. Be aware of risk factors for colorectal cancer

Other risk factors for colorectal cancer include:

• Be 50 years or older.
• History of alcohol and tobacco use.
• Being overweight and sedentary.
• Eat a low fiber diet.
• Race: African Americans are at much higher risk.
• Personal history of inflammatory or gastrointestinal conditions.
• Family history of colorectal cancer.

9. Get regular screening for colorectal cancer starting at age 45

One of the most effective ways to reduce your risk is to follow colorectal cancer screening guidelines.

“Screening tests can help find precancerous polyps before they turn into cancer or when it is still early cancer, making it easier to treat.”

Screening colonoscopies usually start at age 45 and are done every 10 years. However, in higher-risk cases, your doctor may recommend screening colonoscopies earlier and more frequently.

10. Know in advance the reasons for a detection

Talk to your doctor to see if you should start getting screened before the age of 45, in these cases:

• Inflammatory bowel disease (IBD), such as Crohn’s disease or ulcerative colitis.
• Family history or colorectal cancer.
• Personal history of colorectal polyps.
• Certain genetic syndromes, such as familial adenomatous polyposis (FAP) or hereditary non-polyposis colorectal cancer (Lynch syndrome).

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