7 Steps to a Healthier Colon

In USA, nearly 144,000 people will be diagnosed with colon cancer in 2014. In Malaysia, colorectal cancer is the second most common cancer. It is also the most common cancer seen in males and third most common cancer seen in females (3rd National Cancer Registry, Malaysia). However, it is also one of the most treatable cancers if it is detected early. On top of that, you can take steps to lower your risk and keep your colon healthy, too. Start with these tips:

1. Test Time:

Get regular colon cancer screenings starting at age 40. That's the age at which your risk starts increasing, If colon cancer runs in your family, talk to a doctor about starting screening earlier.

2. Diet do's:

Add more fruits, vegetables, whole grain breads and cereals, nuts and beans to your diet. They are linked to a lower risk of some cancers and can help you to have normal bowel function.

3. Diet don'ts:

Limit your intake of red meat and foods that are high in fat or processed. They can increase your risk of colon cancer.

4. Weight watch:

Check your body mass index (BMI). Your risk of colon cancer increases if you’re overweight or obese.

5. Sweat more:

Include at least 30 minutes of moderate-intensity exercise five days a week. This will help you maintain a healthy weight and stay stress-free, which can decrease your risk.

6. Limit drinks:

Keep an eye on your alcohol consumption, which is a general risk factor like red meat. The recommended limits are one drink per day for women and two drinks per day for men.

7. Quit now:

On top of many other health risks, smoking increases your risk of colon cancer, so take steps to quit right away

Source: Cleveland Clinic