The colon or large intestine is an essential part of the digestive system that plays a crucial role in absorbing water and electrolytes while eliminating waste.

When the colon accumulates too much waste or experiences inflammation or damage, it can lead to colorectal disorders. Colorectal disorders are among the most common types of cancer, and they are often preventable through a healthy lifestyle. Here are four natural ways to prevent colorectal disorders:.

1. Eat a High-Fiber Diet

Fiber-rich foods can help prevent colorectal disorders by promoting regular bowel movements, reducing inflammation, and preventing the development of cancerous cells. Foods rich in fiber include fruits, vegetables, legumes, whole grains, and nuts.

Try to incorporate at least 25-30 grams of fiber into your daily diet. Some excellent sources of fiber include:.

Berries, such as raspberries, blackberries, and strawberries
Leafy greens, such as kale, spinach, and collard greens
Beans, such as black beans, lentils, and chickpeas
Whole grains, such as quinoa, oats, and brown rice
Nuts and seeds, such as almonds, chia seeds, and flaxseeds

2. Exercise Regularly

Regular exercise can reduce the risk of developing colorectal disorders by improving digestion, reducing inflammation, and promoting general health and well-being.

Aim for at least 30 minutes of moderate exercise, such as brisk walking, cycling, or swimming, five days a week. To achieve the maximum benefits, try to incorporate strength-training exercises, such as weightlifting or bodyweight exercises, into your routine two to three times a week.

3. Stay Hydrated

Staying hydrated is essential for maintaining healthy digestive function and preventing colorectal disorders. Water helps flush toxins and waste out of the body, softens stools, and prevents constipation.

Try to drink at least eight glasses of water or other hydrating fluids, such as herbal tea or coconut water, per day. Avoid sugary or caffeinated drinks, as they can dehydrate the body and cause inflammation.

4. Limit Alcohol and Processed Foods

Consuming high amounts of alcohol and processed foods can increase inflammation, damage the digestive system, and increase the risk of developing colorectal disorders.

Try to limit your intake of processed foods, such as sugary snacks, fast food, and packaged meals, and avoid consuming alcohol in excess. Instead, focus on consuming whole, nutrient-dense foods, such as fruits, vegetables, lean proteins, and healthy fats.

Conclusion

Colorectal disorders are common health problems that can have a significant impact on quality of life.

Practicing healthy habits, such as eating a high-fiber diet, staying hydrated, exercising regularly, and limiting alcohol and processed foods, can help prevent colorectal disorders from developing. By incorporating these natural strategies into your daily routine, you can improve your digestive health and reduce the risk of developing colorectal cancer or other types of colorectal disorders.