{"id":1964,"date":"2019-07-17T19:26:13","date_gmt":"2019-07-17T19:26:13","guid":{"rendered":"https:\/\/www.saintjohnscancer.org\/blog\/?p=1964"},"modified":"2022-06-29T21:11:22","modified_gmt":"2022-06-29T21:11:22","slug":"how-eating-healthy-can-prevent-colorectal-cancer","status":"publish","type":"post","link":"https:\/\/www.saintjohnscancer.org\/blog\/gastrointestinal\/how-eating-healthy-can-prevent-colorectal-cancer\/","title":{"rendered":"How Eating Healthy Can Prevent Colorectal Cancer"},"content":{"rendered":"\n<p><span style=\"font-weight: 400;\">Not all foods are created equal, especially when it comes to our health. While many foods are beneficial, others can put us at increased risk for a variety of cancers. And with more Americans &ndash; particularly younger Americans &ndash; opting for processed foods, the incidence of certain cancers is on the rise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <a href=\"https:\/\/www.saintjohnscancer.org\/about-us\/people\/anton-bilchik\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dr. Anton Bilchik<\/a>, professor of surgery and director of <a href=\"https:\/\/www.saintjohnscancer.org\/gastrointestinal\/conditions-we-treat\/colorectal-cancer\/\" target=\"_blank\" rel=\"noopener noreferrer\">Gastrointestinal and Hepatobiliary Program<\/a><\/span><span style=\"font-weight: 400;\">&nbsp;<\/span><span style=\"font-weight: 400;\">at the Saint John&rsquo;s Cancer Institute, the number of new cases of colorectal cancer has skyrocketed among millennials in recent years, a trend thought to be the result of eating too much sugar, too few fruits, vegetables and little exercise. However,<\/span><span style=\"font-weight: 400;\">&nbsp;research has shown that this trend can be reversed with improved dietary habits and by maintaining a healthy weight. <\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Here&rsquo;s how nutrition can play a key role in preventing colorectal cancer and how you can optimize your colon health.<\/span><\/h4>\n<h2>Understanding the Colon<\/h2>\n<p><span style=\"font-weight: 400;\"><img class=\"alignright wp-image-1973 \" alt=\"\" width=\"318\" height=\"228\" data-original=\"https:\/\/www.saintjohnscancer.org\/blog\/wp-content\/uploads\/sites\/11\/2019\/07\/The-colon-is-divided-into-four-sections_-300x215.png\">Known as the large intestine, the colon is an essential part of your body&rsquo;s digestive system. The muscular tube is made of four parts:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ascending colon<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Transverse colon<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Descending or left colon<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sigmoid Colon, which connects to the rectum<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Each part of the colon plays an important role in removing waste from a person&rsquo;s system. After food is broken down into liquid while in the small bowel, it moves into the colon. The colon then absorbs water and nutrients from the food and breaks down remaining materials. The leftover material is moved to the rectum for excretion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A healthy colon will help your body get rid of waste that it no longer needs. When problems arise, you may experience minor discomforts such as gas and bloating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But sometimes, more serious issues such as colorectal cancer can occur. Research has shown that diet and lifestyle factors can affect your colon health.<\/span><\/p>\n<h2>Colorectal Cancer: Risk Reduction Lifestyle<\/h2>\n<p><span style=\"font-weight: 400;\">Despite an overall decline nationally, in 2013, 11% of colorectal cancer diagnosis were in people younger than 50, compared with 5% in 1990. According to American Cancer Society for those who do not use tobacco, physical activity, dietary patterns and healthy weight are the most important modifiable factors of cancer risk.&nbsp;<\/span><\/p>\n<h3>Lifestyle tips for decreasing the risk of colorectal cancer:<\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sitting is the new Smoking &ndash; Limit screen\/computer time and balance sedentary time with a 10-15 minute walk.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Engage in regular physical activity &ndash; 150 minutes \/ week of moderate-intensity, aerobic physical activity: walking, cycling, household chores, gardening, swimming, dancing. Or 75 minutes \/ week of vigorous, aerobic physical activity: running, fast swimming, fast cycling, aerobics, or team sports are some good options.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Avoid consuming a Western dietary pattern (e.g. large amount of high-fat meat, processed foods, refined carbohydrates, energy dense food and alcohol).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do not eat charred meats. If you do grill, marinate the meat and avoid the flame touching the meats.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Incorporate plant-based, fiber -rich meals more often.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Achieve and maintain a healthy body weight. Body fatness is associated with increased risk of colorectal cancer.<\/span><\/li>\n<\/ul>\n<h3>Food &amp; nutrients decreasing risk of colorectal cancer:<\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whole grains: wheat, barley, rice, buckwheat, oats, quinoa, rye, sorghum, spelt<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fiber- rich foods (25-35 grams a day); beans, lentils, non-starchy vegetables, fruits, whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Food containing carotene: red &amp; yellow peppers, kale, spinach, squash, apricots, carrots<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Food containing Vitamin A: salmon, mackerel, cod liver oil, bluefin tuna, goat cheese, trout, eggs<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Food containing Vitamin C: broccoli, brussels sprouts, cauliflower, tomato &amp; tomato juice, winter squash<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Food containing Calcium: low fat dairy products, seeds (chia seeds, sesame), beans , lentils, tofu, edamame<\/span><\/li>\n<\/ul>\n<h3>Food &amp; nutrients increasing risk of colorectal cancer:<\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alcohol consumption of any amount is associated with increased risk of colorectal cancer. If you do decide to drink alcohol, follow recommendations:<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No more than one drink a day for women.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No more than two drinks a day for men.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">One drink is 12-ounces beer, 5-ounces glass of wine or 1 &frac12; ounces of hard liquor.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Red meat (beef, pork, lamb): limit consumption to no more than three times a week (no more than 18 ounces a week).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Processed foods: hot dogs, bacon, sausage, ham, sliced turkey, deli meats, include preservatives. Avoid processed foods.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In addition to eating for a healthy colon, there are other lifestyle modifications that can aid in cancer prevention. <\/span><span style=\"font-weight: 400;\">The <a href=\"https:\/\/www.cancer.org\/cancer\/colon-rectal-cancer\/causes-risks-prevention\/prevention.html\" target=\"_blank\" rel=\"noopener noreferrer\">American Cancer Society<\/a><\/span><span style=\"font-weight: 400;\">&nbsp;recommends maintaining a healthy weight, increasing exercise and limiting smoking and alcohol consumption. Screenings starting at age 45 can also find colorectal cancer early, when the cancer is easier to treat.<\/span><\/p>\n<h2>Diet and Nutritional Support Services<\/h2>\n<p><span style=\"font-weight: 400;\">Making changes to your diet can be difficult. Luckily, we offer cancer <a href=\"https:\/\/www.saintjohnscancer.org\/cancer-support\/nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\">nutritional counseling<\/a> with registered dietitians.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be sure to take advantage of our <a href=\"https:\/\/www.saintjohnscancer.org\/cancer-support\/patient-and-caregiver-resources\/support-programs\/cancer-nutrition-class\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>free monthly nutrition classes<\/strong><\/a> to help you reach your goals. Classes are open to the community and are a great way to learn about cancer prevention through diet and lifestyle management. Whether you are currently going through cancer treatment or have a family member or loved one that is going through this battle, this class is for you.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">Date: Every 3rd Thursday of the month<\/span><\/h5>\n<h5><span style=\"font-weight: 400;\">Time: 12:00pm &ndash; 1:00pm<\/span><\/h5>\n<h5><span style=\"font-weight: 400;\">Location: Providence Saint John&rsquo;s 2121 Santa Monica Boulevard, Santa Monica, CA 90404 in the CSS4 Conference Room.<\/span><\/h5>\n<h4 style=\"text-align: center;\"><a href=\"https:\/\/www.saintjohnscancer.org\/cancer-support\/patient-and-caregiver-resources\/support-programs\/cancer-nutrition-class\/\" target=\"_blank\" rel=\"noopener noreferrer\">Register for classes now and let us support your journey to a healthier colon!<\/a><\/h4>\n<h4 style=\"text-align: center;\"><a class=\"btn btn--primary\" href=\"https:\/\/www.saintjohnscancer.org\/cancer-support\/patient-and-caregiver-resources\/support-programs\/cancer-nutrition-class\/\" target=\"_blank\" rel=\"noopener noreferrer\">Register<\/a><\/h4>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">References:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">American Cancer Society <\/span><a href=\"https:\/\/www.cancer.org\/cancer\/colon-rectal-cancer\/causes-risks-prevention\/prevention.html\"><span style=\"font-weight: 400;\">https:\/\/www.cancer.org\/cancer\/colon-rectal-cancer\/causes-risks-prevention\/prevention.html&nbsp;<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">World Cancer Research Fund &amp; American Institute for Cancer Research <\/span><a href=\"https:\/\/www.wcrf.org\/dietandcancer\"><span style=\"font-weight: 400;\">https:\/\/www.wcrf.org\/dietandcancer&nbsp;<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Academy of Nutrition and Dietetics <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.eatright.org\/\">https:\/\/www.eatright.org\/ <\/a><\/span><\/li>\n<li>Food and nutrition <a href=\"https:\/\/foodandnutrition.org\/\">https:\/\/foodandnutrition.org\/<\/a><\/li>\n<\/ol>\n\n","protected":false},"excerpt":{"rendered":"<p>Not all foods are created equal, especially when it comes to our health. While many foods are beneficial, others can&#8230;<\/p>\n","protected":false},"author":35,"featured_media":1971,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[146],"tags":[153,152],"class_list":["post-1964","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastrointestinal","tag-colorectal-cancer","tag-nutrition"],"acf":{"doc_author":"0","header_scripts":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - 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