A change to your diet could help decrease your chance of developing colorectal cancer. Research has shown that a diet consisting of mainly fruit, vegetables and a moderate amount of fish, offers the best protection against the disease.
Colorectal Cancer is the second most common cancer in the UAE and the second most common cause of cancer deaths. As the disease often shows no symptoms in the early stages, routine screening – a colonoscopy – remains the most important thig you can do to protect yourself. But research has shown that addressing one of the risk factors – diet and lifestyle – can also significantly decrease your risk of developing the disease.
- Fruit, Vegetables and Fish
Research published in the journal JAMA Internal Medicine found that following a pesco-vegetarian diet (eating no meat except fish) offered a 45% reduced risk of developing colorectal cancer. The study, carried out at Loma Linda University, looked at the diets of nearly 78,000 people. Vegans (those eating no animal products, including meat, eggs and dairy) had a 16% lower risk for all colorectal cancers and vegetarians (those eating no meat) had a 22% lower risk, when compared to meat-eaters.
Those following a pesco-vegetarian diet were at the lowest risk. As well as containing many beneficial vitamins and nutrients, fruits and vegetables reduce the time that waste spends in the colon and contribute to an overall healthier diet and lifestyle.
- Fiber
Foods high in fiber have also been linked to a decreased risk of colorectal cancer. Fiber bulks up in your digestive system and reduces the amount of time that waste spends in your colon. Waste often contains carcinogens (things that cause cancer) therefore a diet high in fiber reduces the chance of these affecting your digestive system by keeping everything moving. Foods high in fiber include wholegrains, like brown rice and brown bread, beans, nuts, fruit and vegetables.
- Red Meat
Many studies have linked a high intake of red meat and processed meat to an increased risk of colorectal cancer. Processed meat is any meat which has been smoked, salted or had chemical preservatives added, which are known to contain carcinogens. Doctors recommend limiting your red meat intake as much as possible and instead choosing leaner meats, such as chicken and fish.
- Simple steps
With the number of colorectal cancer cases on the rise, it is important to know that there are things you can do to protect yourself. Colonoscopy screening remains the gold standard in preventing this cancer, but changes to your diet can help to decrease your risk of developing the disease.
