Colon disease is currently the leading cause of malignancy in men under the age of 50 and the second leading cause of death for women of a similar age. The rate of the disease has been increasing since the 1990s in younger individuals, according to the American Malignant growth Society. The total clinical cost of colorectal malignant growth care in the US was $24.3 billion from each year in 2020, according to Habitats for Infection Prevention and Prediction.
While specialists don't really know exactly what's behind the rise in cases, and certain variables, such as genetics, are beyond our control, there are certain lifestyle choices that could reduce the risk of developing colon disease. Dr. Michael Shusterman, a gastrointestinal clinical oncologist at NYU Langone's Perlmutter Disease Center on Long Island, shared some insights with Business Insider.
Lifestyle Factors in Colon Cancer Prevention
Being corpulent, having type 2 diabetes, and smoking are all associated with a more serious risk of colon malignancy. Still, "they don't essentially cause colon disease indirectly," Shusterman said. Nonetheless, he routinely suggests that patients quit smoking, limit alcohol intake, exercise regularly, eat more fiber and less red meat, and stay away from super-manipulated food sources as much as can reasonably be expected.
Small Changes, Big Impact
Making huge lifestyle changes can be difficult, especially for busy professionals. Dr. Shusterman acknowledges this and focuses on small, manageable adjustments. "It's hard to do when you're a busy professional, and given that's the situation, it's imperative to get the opportunity, but it's a struggle for me," he said.
Here are three simple changes Dr. Shusterman made to help prevent malignant colon growth:
1. Eat Less Red Meat
There are major areas of strength between malignant colon growth and a diet high in red meat, such as hamburger, liver, pork, and deli meats, Shusterman says. Cooking meat at high temperatures or in direct contact with fire or a hot surface, such as grilling, appears to increase the risk by providing more cancer-causing synthetic compounds, according to the World Wellbeing Association.
Despite his love for red meat, Shusterman decided to cut back for his health. He rarely buys red meat now and only eats it on special occasions. "It's a lot harder to go out and sort out four times a week than it is to cut down on red meat in a lot of ways," he said. Try to make it a treat as opposed to a regular diet and replace it with something else, like chicken or fish.
2. Eat More Nuts
There is evidence to suggest that eating tree nuts such as cashews, almonds, macadamia nuts, and hazelnuts can reduce the risk of developing colon disease. A huge study found that individuals with stage 3 colon disease who ate at least two 1-ounce servings of nuts per week were less likely to develop further malignancy or die than people who didn't. Yet, a review survey that looked at research on this point found problematic results.
Despite the mixed data, Shusterman added more nuts to his diet. "It's not harmful as long as it basically has no contraindications," he said. However, it's important to note that this is only a connection that could be driven by various variables, such as mostly healthy tendencies among individuals who eat nuts.
3. Vitamin D
Dr. Shusterman takes a daily vitamin D supplement in hopes of reducing his risk. His usual dose is 1,000 to 2,000 international units. There is some evidence that individuals with solid levels of vitamin D have a lower chance of getting a malignant colon growth, he says, but it's also predisposed. Several studies have found an association between vitamin D and malignant colon growth, while others have not.
Despite the mixed evidence, for Shusterman, it's been worth the effort so far. "It's not going to hurt you to have typical vitamin D levels and to have daylight. So it's not a big deal. All things considered, daylight is satisfying for an individual," he said.
In conclusion, while colon cancer is a significant health concern, especially among younger individuals, simple lifestyle changes can help reduce the risk. Dr. Shusterman's approach of focusing on manageable adjustments serves as a reminder that even busy professionals can take steps to prioritize their health and prevent disease.
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