Lifestyle Changes to Reduce Your Risk of Colorectal Cancer
Colorectal cancer, which includes cancers of the colon and rectum, is one of the most common forms of cancer worldwide. However, the good news is that it is largely preventable with lifestyle changes and regular screenings. Dr. Viraj Lavingia, a leading colorectal cancer specialist in Ahmedabad, emphasizes that small but consistent changes to your lifestyle can significantly lower your risk.
Understanding Colorectal Cancer:
Colorectal cancer occurs when abnormal cells grow in the colon or rectum. These growths, often called polyps, can develop into cancer over time if left untreated. Early detection is crucial because colorectal cancer is highly treatable in its initial stages. While genetics play a role, lifestyle factors such as diet, exercise, and habits contribute significantly to your risk.
1. Prioritize a Healthy Diet: A balanced diet is the cornerstone of cancer prevention. Certain foods can either increase or decrease your risk of developing colorectal cancer.
Foods to Eat More Often:
- Fruits and Vegetables: These are rich in fiber, antioxidants, and essential nutrients that can protect against cancer. Aim to include a variety of colorful fruits and vegetables daily.
- Whole Grains: Foods like brown rice, whole wheat bread, quinoa, and oats contain dietary fiber, which aids in digestion and helps eliminate harmful substances from the body.
- Legumes: Lentils, beans, and chickpeas are packed with nutrients and are excellent sources of plant-based protein and fiber.
- Fish: Fatty fish such as salmon and mackerel contain omega-3 fatty acids, which have anti-inflammatory properties.
Foods to Limit or Avoid:
- Red and Processed Meats: Sausages, bacon, and other processed meats are classified as carcinogens. Reducing your intake of these foods can significantly lower your risk.
- Refined Sugars and Processed Foods: These can contribute to obesity, which is a risk factor for colorectal cancer.
- Alcohol: Excessive alcohol consumption has been linked to an increased risk of colorectal cancer.
Dr. Viraj Lavingia advises his patients to adopt a Mediterranean-style diet that focuses on fresh, whole foods while minimizing processed items.
2.Stay Physically Active: Regular exercise can greatly reduce your risk of colorectal cancer. Physical activity helps regulate hormones, improves digestion, and reduces inflammation in the body.
How to Incorporate Exercise:
- Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.
- Include strength training exercises twice a week to maintain muscle mass and overall health.
- Simple daily changes, such as taking the stairs instead of the elevator or walking to nearby destinations, can make a big difference over time.
Dr. Lavingia highlights that staying active not only reduces cancer risk but also improves your overall quality of life.
3.Maintain a Healthy Weight: Being overweight or obese increases your risk of colorectal cancer, as it contributes to chronic inflammation and insulin resistance.
Tips for Weight Management:
- Combine a healthy diet with regular physical activity.
- Practice portion control to avoid overeating.
- Monitor your progress with regular weight checks and keep a food journal to stay mindful of your choices.
Dr. Viraj Lavingia often reminds his patients that gradual weight loss is more sustainable and healthier than crash diets.
4.Quit Smoking: Smoking is a major risk factor for many cancers, including colorectal cancer. Tobacco contains carcinogenic chemicals that can damage the lining of the colon and rectum.
Steps to Quit Smoking:
- Set a quit date and stick to it.
- Seek support from family, friends, or support groups.
- Consider nicotine replacement therapies or medications prescribed by a healthcare professional.
- Avoid situations that trigger the urge to smoke, such as social gatherings where smoking is common.
5.Limit Alcohol Consumption: While moderate drinking is considered acceptable, excessive alcohol intake increases the risk of colorectal cancer.
How to Cut Back?
- Set limits for yourself, such as no more than one drink per day for women and two for men.
- Opt for non-alcoholic beverages at social events
- Replace the habit of drinking with healthier alternatives, such as herbal teas or infused water.
6.Stay Consistent with Screenings: Screening is one of the most effective ways to detect colorectal cancer early, even before symptoms appear.
Who Should Get Screened?
- People aged 45 and older should begin regular screenings.
- If you have a family history of colorectal cancer or other risk factors, consult your doctor about starting screenings earlier.
- Common screening methods include colonoscopy, fecal immunochemical tests (FIT), and stool DNA tests.
Dr. lavingia underscores that colonoscopyies are the gold standard for detecting and removing polyps before they become cancerous.
7. Manage Stress Effectively: Chronic stress can negatively impact your overall health and weaken your immune system, making your body less effective at fighting off diseases.
Stress Management Techniques:
- Engage in hobbies and activities you enjoy.
- Practice mindfulness meditation or yoga to relax your mind and body.
- Ensure you get adequate sleep, as rest is essential for recovery and emotional balance.
- Consider professional counseling if you struggle with chronic stress or anxiety.
8.Stay Hydrated: Drinking plenty of water aids in digestion and keeps the colon healthy. Adequate hydration ensures that waste moves smoothly through the digestive tract, reducing the risk of constipation and potential complications.
9.Educate Yourself about Genetic Risks: Although lifestyle plays a significant role, genetics can also contribute to your risk of colorectal cancer. If you have a family history of the disease, speak to your doctor about genetic testing or increased screening frequency.
10. Follow Your Doctor’s Advice: Ultimately, working closely with a healthcare professional like Dr. Viraj Lavingia can help you stay on track with preventive measures. Regular check-ups, personalized advice, and consistent monitoring are essential for maintaining a low risk of colorectal cancer.
Reducing your risk of colorectal cancer doesn’t require drastic changes—small, sustainable steps can make a significant difference. By eating a balanced diet, staying active, avoiding harmful substances, and prioritizing regular screenings, you can take charge of your health.
Dr, Viraj Lavingia a trusted colorectal cancer specialist in Ahmedabad, encourages everyone to be proactive about their health. Remember, prevention is always better than cure, and your daily habits are the foundation of a long, healthy life.