6 dietary changes to reduce colorectal cancer risk

Colorectal cancer is one of the top 10 causes of cancer death in the world. Certain factors that increase the risk of developing colorectal cancer cannot be changed, such as age and family history. Meanwhile, lifestyle factors that increase the risk of developing this type of cancer such as unhealthy diet, lack of exercise, obesity, smoking… but can be changed.

Here are six dietary tips that can help you reduce your risk of colorectal cancer Verywell Health (America).

Limit processed red meat

Any red meat that has been processed, salted, smoked or preserved is not good for reducing colorectal cancer risk. A study by Imperial College London (UK), which analyzed 111 studies, found that 100 grams of red and processed meat per day increased the risk of colorectal cancer by 12%. Therefore, this food should be limited or avoided.

Eat a lot of seafood

The 2020-2025 Dietary Guidelines for Americans recommend eating at least 226 grams of seafood per week (based on a 2,000-calorie diet) for most adults. However, most people have yet to reach these recommendations. Therefore, eating more seafood may help, as seafood consumption may reduce the risk of rectal cancer.

Eat a lot of fiber

Dietary fiber helps to have regular bowel movements, which indirectly plays a huge role in reducing the risk of colorectal cancer. Fibers limit carcinogenesis because fiber promotes rapid circulation of the digestive tract, reducing the contact time of carcinogens with the lining of the colon and rectum.

Eating a variety of fruits, vegetables, beans, seeds, nuts, whole grains and legumes can provide adequate fiber for the body. Eating 20 grams of fiber a day is associated with a 25% lower risk of colorectal cancer, according to a study by Hospital Sanitas La Zarzuela (Spain) published in the US National Library.

Drink milk

Drinking milk every day can help reduce the risk of colorectal cancer every day. Also according to a study from the Sanitas La Zarzuela hospital, drinking more than 2 cups of about 525 ml will reduce the risk of colon cancer in men by 26%.

Limit alcohol

Both alcohol and beer are not recommended for those who focus on gut health because moderate amounts of alcohol can increase the risk of colorectal cancer. Some data suggest that the risk of colorectal cancer increases with alcohol consumption. Therefore, quitting alcohol is a good way to prevent colorectal cancer in particular and other types of cancer in general.

Choose whole grains

Swapping refined white bread and crackers for whole-grain alternatives can provide your body with important nutrients, including fiber, which may reduce your risk of colorectal cancer. colon. Specifically, the data showed a 17% reduction in colorectal cancer risk for every 90-gram daily increase in whole grains.

Kim Uyen
(According to Verywell Health)