Your Daily Routine Could Help Prevent Colorectal Cancer

The small decisions that we make every day, from what we eat, to the time we move, add up over time. While we often think of these habits in terms of weight management or heart health, they also play a role in reducing the risk of certain cancer, including colon cancer. This disease has a disturbing increase, especially among younger people (under 50 years), so that it is more important than ever to understand how our daily routines can either help or affect our risk.

“In the past one or two decades, a noticeable increase in cases of colon cancer has increased in younger people, which led to a shift in screening recommendations by the US Task Force of Prevention Services at the age of 50″ ” Karl Kwok, MD The establishment of a healthier daily routine is a powerful, proactive step that you can take. Here is a look at the simple, effective habits that you can include to reduce your risk.

Perform daily movement or exercise

One of the most effective habits for your general health is also a powerful instrument for cancer prevention: regular physical activity. And you don’t have to do marathons to see the advantages. A consistent movement that increases your heart rate, such as walking or cycling, can reduce your risk of colon cancer. And you can start at any time. The investigation shows that training in its 30s until its 50s corresponds to the most with the risk reduction.

Accordingly Maen A. Abdelrahim, Md, Ph.D., Pharm.d.Activities like this strengths the intestinal health, reduce inflammation and contribute to maintaining a healthy weight, which makes them accessible and effective. Regular movement also improves insulin sensitivity and reduces chronic inflammation, both of which are associated with the development of cancer.

Finding paths to integrate movement into your daily schedule is the key. Regardless of whether it is a rapid walk during your lunch break, a morning bike tour or a dance course after work, consistency is more than intensity. Even small adjustments to your routine can have a cumulative effect. “Even small outbreaks of movement, such as stairs or short walks, add up over time. The combination of training with a balanced diet increases its protective effects and promotes long -term well -being,” explains Abdelrahim.

Eat enough fiber

A simple but powerful way to reduce your risk of colon cancer is to concentrate on fiber. Imagine the dietary fiber as a personal cleaning team of your digestive system. If you eat fiber -rich foods, it adds masses and helps to sweep waste through your intestine and intestine faster. This means that potentially harmful substances in their food associated with colon cancer risk have less time to cause the cells that line their colon. Data show that the absorption of soluble and insoluble fibers is associated with a reduced risk of colon cancer.

An increase in your fiber intake does not require a complete revision of the diet. You can easily start by making small, simple swaps. Add a handful of berries or a spoonful of chia seeds to your morning yogurt or oatmeal. At your dinner, choose whole grain bread for your sandwiches or for quinoa or other whole grain products. Snacking at an apple, a pear or a handful of nuts can also give you a fiber boost.

Snack on the yogurt

Yogurt is more than just a delicious snack. Filled with probiotics, these useful bacteria play a crucial role in maintaining a balanced intestinal microbiome. A healthy intestinal microbioma is not just about digestion; It was associated with a reduced risk of colon cancer. When you regularly enjoy yogurt, create a supportive environment in your large intestine that helps your body’s natural defenses.

Probiotics in the yogurt work to keep harmful bacteria in chess, promote a healthier intestine and possibly reduce their risk of colon cancer. A review of 16 studies showed that people who consumed yogurt had a reduced risk of colon cancer, including specific types such as colon and distal colon cancer. This protective effect was consistent in various regions, types of study and populations and underlined the potential role of yogurt in cancer prevention.

Another reason why yogurt should be included in their colorectal cancer reduction diet? “Research also shows that milk food can play a protective role in colon cancer” JACLYN London, MS, RDN. “Nutrients such as calcium and vitamin D – found both in enriched dairy products – support healthy cell turnover in the large intestine, and some studies have shown that they can reduce early markers of the cancer risk,” added London.Present

Exchange processed meat

“A higher consumption of red and processed meat such as hot dogs and DELI meat correlates with an increased risk of developing colon cancer,” explains Kwok. A review of 29 studies confirmed this term and found that those with high processed meat consumption had a 13% higher risk of colon cancer, a 19% higher risk of colon cancer and a 21% higher risk of rectal cancer compared to those with low absorption.

Instead of deli meat or bacon, add hearty proteins to your meals on a vegetable basis such as beans, lentils or chickpeas are full of fiber and nutrients that support intestinal health. Do you fancy something hearty? Choose for a marinated tofu, Temh or even vegetarian sausages as satisfactory alternatives.

Other options for reducing the intestinal cancer risk

In addition to nutrition and movement, several other lifestyle factors and proactive health measures can help reduce their risk.

• Avoid harmful substances: The connections between smoking, alcohol and different types of cancer are well established. “Smoking cessation and reducing or eliminating alcohol consumption are crucial steps to reduce the risk of cancer,” says gastroenterologist Jamil O. Alexis, MD Stopping smoking is one of the best things you can do for your general health, and the restriction of alcohol to a moderate level (or avoiding overall) also reduces your risk.
• Keep a healthy weight: Wearing excess body fat, especially in the stomach, is associated with an increased risk of colon cancer. “The excess body weight and the treatment of chronic diseases such as Type -2 -Diabetes mellitus can also help,” explains Alexis. A healthy diet and regular movement are the cornerstones of achieving and maintaining a healthy weight.
• Note symptoms: Pay attention to your body and all persistent changes. Frequent symptoms of colon cancer can include a change in intestinal habits (such as diarrhea or constipation), rectal bleeding, persistent abdominal complaints, weakness, tiredness and unexplained weight loss. If you experience one of them, speak to your doctor.
• Talk to the family about the health history: Your genetics can play a role in your risk. If you have a close relative who had colon cancer or certain types of polyps, your own risk can be higher. Share this information with your doctor because you may recommend earlier or more frequent demonstrations.
• Get regular demonstrations: Perhaps this is the most critical step towards prevention. Screenings such as colonoscopies can find and remove precancid polyps before they have the opportunity to turn into cancer. “Earlier detection is of the greatest importance. If we can recover colon cancer at an early stage, there is a better chance to treat it and ensure that you live a longer, healthier and happier life,” says Kwok. Follow your doctor’s recommendations when you should start and how often you should be shown.

Our expert

While some risk factors for colon cancer such as age and family history are outside of their control, their daily habits offer a powerful way to be proactive. By concentrating on consistent movements, building your meals in terms of vegetable food and are fiber-rich, and avoiding harmful substances such as tobacco and excess alcohol, you can create a lifestyle that actively supports your colon health and reduces your overall risk. These everyday decisions create a strong defense in connection.

Remember that prevention also means being vigilant. Know the symptoms, understand the health history of your family and work with your doctor to determine the right screening time plan for you. The increase in colon cancer, especially younger adults, is a call to action. By integrating these healthy routines into their lives and prioritization of early detection, they take the most important steps towards a long and healthy future.