हिंदी
Colorectal cancer, historically less prevalent in India, is now posing a growing health concern, becoming the second most common cancer affecting both men and women. While some risk factors, like age and family history, are beyond our control, research indicates that lifestyle and dietary choices play a significant role in determining one’s risk of developing colorectal cancer.
Here are some key lifestyle changes that can help reduce the risk:
1. Reduce Processed and Red Meat Intake
- Suggestion: Cut down on processed meats such as sausages, bacon, and ham, and limit consumption of red meats like beef and lamb. Instead, opt for healthier protein sources like lentils, beans, chicken, and fish.
- Why it matters: Consuming a lot of processed and red meat is associated with an increased risk of colorectal cancer. This may be due to nitrates and nitrites in processed meats and harmful chemicals formed during high-temperature cooking of red meat.
- Advice: Embrace protein-rich staples common in Indian cuisine, such as lentils, beans, chickpeas, and tofu. Try incorporating fish and lean poultry into your meals for a healthier diet.
2. Increase Fiber Intake
- Suggestion: Boost your fiber intake by eating more whole grains, vegetables, and fruits.
- Why it matters: Fiber helps maintain a healthy gut environment and reduces the time harmful compounds remain in contact with the colon lining during digestion, potentially lowering the risk of colorectal cancer.
- Advice: Include whole grains like whole wheat rotis, millet, and brown rice. Eat a variety of colorful vegetables, including eggplant, broccoli, cauliflower, and spinach. Add fruits like apples, bananas, pears, and mangoes to increase fiber and antioxidants in your diet.
3. Maintain a Healthy Weight
- Suggestion: Aim for a healthy weight to reduce the risk of various cancers, including colorectal cancer.
- Why it matters: Obesity is a well-known risk factor for several cancers, possibly due to hormonal imbalances and chronic inflammation linked to excess body fat.
- Advice: Limit processed snacks high in refined carbs and unhealthy fats. Prioritize home-cooked meals using healthy oils like coconut or mustard oil. Focus on portion control to maintain a balanced diet.
4. Stay Physically Active
- Suggestion: Engage in regular physical activity to support overall health and reduce cancer risk.
- Why it matters: Exercise helps lower inflammation and control insulin levels, both of which may reduce cancer risk. Additionally, physical activity can help maintain a healthy weight.
- Advice: Aim for at least 30 minutes of activity most days, choosing activities you enjoy like yoga, brisk walking, cycling, or swimming. Use the stairs instead of the elevator, and try to stay active throughout the day.
5. Limit Alcohol Consumption
- Suggestion: Reduce alcohol intake or avoid it altogether to lower colorectal cancer risk.
- Why it matters: Excessive alcohol consumption can irritate the colon and cause inflammation, increasing the risk of colorectal cancer.
- Advice: If you choose to drink, do so in moderation—up to one drink per day for women and two for men. Consider not drinking at all for optimal health.
6. Quit Smoking
- Suggestion: Stop smoking to reduce the risk of colorectal cancer and other diseases.
- Why it matters: Smoking exposes the body to carcinogens and weakens the immune system, making it harder to fight off cancer.
- Advice: Seek help from support groups or talk to your doctor about nicotine replacement therapies. Resources are available to support your journey to quit smoking.
By adopting these lifestyle changes, you can reduce your risk of colorectal cancer and improve overall health.
