Colon cancer is a type of cancer that affects the large intestine or rectum. According to the American Cancer Society, it is the third most commonly diagnosed cancer among men and women in the United States.

While there is no guaranteed method to prevent colon cancer, there are several lifestyle choices you can make to lower your risk. In this article, we’ll discuss some of the culprits that are linked to colon cancer and how to protect your gut from them.

Red and Processed Meats

Several studies have found that people who consume large amounts of red and processed meats are more likely to develop colon cancer. This may be due to the high levels of saturated fats found in these meats, which can increase inflammation in the body.

Processed meats, such as hot dogs, bacon, and sausage, can also contain nitrates and nitrites, which have been linked to cancer. To protect your gut, try to limit your consumption of red meat to no more than two servings per week, and avoid processed meats altogether. Instead, opt for lean proteins like chicken, fish, and plant-based options like beans and legumes.

Sugar and Refined Carbohydrates

Another culprit that can increase your risk of colon cancer is a diet high in sugar and refined carbohydrates.

These foods can cause inflammation in the body and contribute to insulin resistance, which can increase your risk of developing several types of cancer, including colon cancer. To protect your gut, try to limit your consumption of sugary foods like candy, soda, and baked goods, as well as processed foods made with white flour, like white bread and pasta.

Instead, choose whole grains like brown rice, quinoa, and whole wheat bread.

Alcohol

Research has shown that alcohol consumption can increase your risk of developing colon cancer. The exact reason for this is unclear, but it is thought that alcohol may damage the DNA in cells and increase inflammation in the body.

To protect your gut, it is recommended that women limit their alcohol consumption to one drink per day, and men to no more than two drinks per day. If you choose to drink, opt for red wine, which has been shown to contain compounds that can help protect against colon cancer.

Tobacco

Smoking tobacco has been linked to several types of cancer, including colon cancer. This may be due to the harmful chemicals found in tobacco smoke, which can damage cells and lead to mutations in DNA.

To protect your gut and your overall health, it is recommended that you avoid smoking and tobacco products altogether.

Physical Inactivity

Studies have found that people who lead sedentary lives are more likely to develop colon cancer than those who are physically active. This may be due to the fact that exercise can help stimulate the digestive system and promote healthy bowel movements.

To protect your gut, it is recommended that you engage in at least 30 minutes of moderate exercise, like brisk walking or cycling, most days of the week.

Obesity

Being overweight or obese can increase your risk of developing several types of cancer, including colon cancer.

This may be due to the fact that excess body fat can increase inflammation in the body and lead to the production of hormones that can promote cancer growth. To protect your gut, it is recommended that you maintain a healthy weight through a balanced diet and regular exercise.

Processed Foods

Processed foods, such as snack foods, frozen meals, and fast food, can contain high levels of sugar, salt, and unhealthy fats, which can contribute to inflammation and increase the risk of colon cancer.

To protect your gut, try to limit your consumption of these foods and instead opt for whole foods like fruits, vegetables, whole grains, and lean proteins.

Excessive Antibiotic Use

Antibiotics are powerful medications that can kill harmful bacteria in the body, but they can also kill beneficial bacteria in the gut.

Overuse of antibiotics can disrupt the balance of bacteria in the gut, which can contribute to inflammation and increase the risk of developing colon cancer. To protect your gut, it is recommended that you only take antibiotics when medically necessary and follow your healthcare provider’s instructions carefully.

Stress

Chronic stress can contribute to inflammation in the body and increase the risk of developing several types of cancer, including colon cancer.

To protect your gut, it is important to manage your stress through techniques like meditation, exercise, and mindfulness practices.

Conclusion

While there is no guaranteed way to prevent colon cancer, making lifestyle choices that protect your gut can help lower your risk.

To protect your gut, try to limit your consumption of red and processed meats, sugary and processed foods, alcohol, and tobacco. Engage in regular exercise, maintain a healthy weight, and manage your stress through healthy practices. By making these changes, you can help protect your gut and promote overall health.