Diet to Prevent Colon Cancer

One way to prevent colon cancer is to adopt a healthy diet. It should be noted that colon cancer is the 4th most common type of cancer in Indonesia, and around 8.5% of total cancer deaths in the world are caused by colon cancer. Colon cancer occurs when cells in the wall of the large intestine turn malignant and grow out of control, thereby damaging the surrounding healthy tissue and organs. Patients with colon cancer at an early stage may not experience any symptoms. When colon cancer develops to become more severe, the sufferer may show several symptoms, such as abdominal pain, constipation, diarrhea, bloody bowel movements, abdominal bloating, weight loss, and fatigue.

Overview of the Causes of Colon Cancer

The exact cause of this disease is unknown. However, there are several factors that can increase a person's risk for colon cancer, namely:

• Have parents or siblings who suffer from this disease.
• Above 50 years old.
• Have an unhealthy diet, for example, often consume foods that contain lots of saturated fat, trans fat, and cholesterol.
• Smoking or excessive consumption of alcohol.
• Suffer from certain diseases, such as inflammation of the intestine and diabetes.
• Overweight and obese.

Prevent Colon Cancer with the Following Diet

Although some risk factors for colon cancer cannot be prevented, such as heredity and age, the chance of getting this disease can be reduced if you adopt a healthy diet. The trick is to:

1. Limit consumption of red meat and processed meat

Red meat and processed meat, especially those cooked in high temperatures (for example, fried or baked), can produce chemicals and free radicals that have the potential to cause cancer. Therefore, limit the consumption of red meat and processed meat to a maximum of 70 grams per day for adults. Red meat includes beef, lamb, pork and goat. While examples of processed meat are ham, sausages, bacon, corned beef, and canned meat. To prevent iron deficiency due to restrictions on consumption of red meat, you can eat chicken, fish, shellfish, eggs, and beans.

2. Increase fiber intake and antioxidants

Fiber and antioxidants are found in many fruits, vegetables, nuts and seeds, including whole grains. Fiber plays an important role to launch bowel movements (bowel movements) and stimulate bowel movements, thus helping to smooth the disposal of toxic substances that can increase the risk of colon cancer. While antioxidants can fight the effects of free radicals that can damage the cells of the large intestine. From several studies, it was found that people who eat a diet high in vegetables and fruits (vegetarian) have a lower risk of developing colon cancer than non-vegetarians.

3. Increase consumption of healthy fats, calcium, and vitamin D

Healthy high-fat foods, such as omega-3s, are thought to be good for preventing colon cancer. Healthy fat intake can be obtained from sea fish and healthy oils. In addition, calcium and vitamin D which are widely contained in dairy products, such as milk, cheese, and yogurt, are also thought to be good for preventing colon cancer. However, you should choose milk and milk products that are low in fat. In addition to changing your diet, there are steps you should also take to prevent colon cancer, namely:

1. Maintain ideal body weight.
2. Exercise regularly for about 30 minutes every day.
3. Avoiding cigarette smoke.
4. Limit consumption of alcoholic drinks to no more than 30 ml per day.
5. Routinely undergoing colon cancer screening tests so that this disease can be detected early.

If your family has a history of colon cancer or you have a lifestyle that is at high risk of causing this disease, get a doctor's checkup regularly. The earlier colon cancer is detected and treated, the greater the chance of recovery.