Colon Cancer- Prevention 2005

According to a recent study on cancer and nutrition, people who consistently consume large quantities of meat and processed meats are 30% more likely to develop colon cancer than those who eat little or none. A large amount, according to this study, is 3oz red meat daily (e.g. fast food hamburger) for men and 2 oz for women over a period of 10 years. Eating processed meat at least 1 oz daily (1 slice bologna/ 4 slices bacon) 5-6 days week for men and 2-3 days week for women. Diabetes and obesity are other risk factors for colon cancer that are diet related.

Diet

The recommendation of the American Heart Association and the American Cancer Society is to limit your intake of red meat to twice a week. Healthy alternatives are poultry, fish and vegetable proteins. Add to this the 2005 USDA/HHS Dietary Guidelines that suggest we aim for 9 servings of fruit and vegetables/ day and whole grains (over refined carbohydrates) to prevent numerous diseases including certain cancers. Whole grains, fresh fruits and vegetables are rich in antioxidants and high in fiber, modest in calories and low in fat. The calcium and vitamin D found in skim and low fat milk may also be protective.

Exercise

Finding time for exercise whether it’s the gym or elsewhere can lower your risk for colon cancer. Look for an active commute to work (walk or cycle) or find time for 30 minutes a day for activity.

In addition to red and processed meat, diabetes, a sedentary lifestyle and obesity other risk factors for colon cancer are >50 years old, smoking, excess alcohol, ulcerative colitis and colon polyps. Be sure to follow your healthcare provider’s advice regarding colon cancer screenings. Preemptive changes in your diet and early detection can save your life!

Donna Tinnerello, MS, RD, CDN
2005