Not along ago, many people thought that there was little that they could do to protect themselves against cancer.

Recently, however, scientists have taken a closer look at cancer. They've learned more about how the disease develops and what biological and environmental factors increase cancer risk.

We now have better weapons for fighting the disease: more options for diagnosis and treatment, improved therapies and new technologies for early detection.

We also now know that people can take steps to reduce their risk of cancer.

All people can lower their overall cancer risk by being active and eating a diet rich in fruits and vegetables.  Supplemental calcium and folate may also decrease the risk of colon cancer. More recently, studies in The New England Journal of Medicine have shown that a daily aspirin decreases the number of polyps in patients at high risk for colon polyps, which are precursors to colon cancer.

High consumption of red and processed meat over a long period of time is associated with an increased risk for some colon cancers, according to a study in the January 12 issue of the Journal of the American Medical Association.

But, in addition to regular exercise and healthy eating, there are other ways that you could protect yourself against cancer, based on your age, gender and family history of the disease.

Research suggests that up to 35 percent of cancers are related to poor diet. By modifying what you eat and being active, you can reduce your risk of cancer and other health problems.

Always consult your physician when deciding on ways to reduce the risk of cancer. Some therapies such as high fiber diets are clearly beneficial, and some such as colon cleansing are very controversial.

 Diet

Colon Cancer Prevention & Diet: 

What Can You Do?

Bethany Smith, RD, LD, CDE, Registered Dietitian, Georgia Cancer Specialists

According to the American Cancer Society, 1/3 of all cancer deaths this year will be related to lifestyle, including poor eating habits, inactivity, and obesity.  We all want to live cancer-free, so what steps can you take to help yourself and your community?

Eat More Fruits & Vegetables 

Eat five to nine servings every day.  Although five sounds like a lot, the serving sizes are small, making this easy!

•   One serving of fruit equals 1cup fresh fruit, 1 tennis ball sized fruit, ¼ cup dried fruit, ½ cup canned fruit or 4 ounces of 100% juice.

• One serving of vegetables equals ½ cup cooked, 1 cup raw or 6 ounces of 100% vegetable juice.

• Fruits and vegetables contain fiber along with many anti-cancer nutrients, so fill up!

Limit Fast Food 

If you can’t avoid fast food, make healthy choices when you go. 

•   Order a baked potato and salad, or vegetable soup with salad. 

•   Sub shops offer vegetarian sandwiches, so load up on the veggie toppings and low-fat condiments and enjoy!

• Pack your own lunch using one fruit, one vegetable, a whole grain and a low-fat protein to avoid grabbing something quick and unhealthy.

Fruit                        Vegetable              Lean Protein         Whole Grain

•  Review online nutrition information for fast food chains, so you can make healthier choices.  Aim to create a meal with no more than 500-600 calories, including your drink.

Usual Order:                            Calories                       Replace with:               Calories

Fried Chicken Sandwich             410                               Chargrilled Sandwich           270

Large Waffle Fries                      400                               Side Salad                           60

Large Soda / Lemonade                390                               Large Diet Soda                     0    

Total Calories                          1200                             Large Fruit Cup                  100

# of fruits / vegetables               Zero (0)                        Light Italian Dressing           15   

Total Calories                   445

                                                # of fruits / vegetables                 3 1/2

Use Meat Substitutes

•    Replace meat at meals three or more times per week with another protein, such as dried, cooked beans or a soy food, such as tofu.

•  Eat less beef, pork, and smoked, cured and processed meats such as luncheon/deli meats, jerky, sausage, bacon, ham, canned meat, Spamâ, pepperoni, and hot dogs.

Limit Alcohol

• Women should limit alcohol to one drink per day.  Men should limit intake to no more than two drinks per day.

• One drink equals 12 ounces of beer, 1.5 ounces of liquor or 5 ounces of wine.

Invest in Community Health

• Work with your employer and community to advocate for healthy food in the workplace and access to recreation, parks and trails.

•   Support development of parks, sidewalks, bike paths, and rails to trails programs in your community to maintain a healthy lifestyle.

‘Weight’ No More to Shed Some Pounds

•   Know your Body Mass Index.  Visit http://www.cdc.gov/nccdphp/dnpa/bmi/adult_BMI/english_bmi_calculator/bmi_calculator.htm to calculate your BMI.  Aim to reach a BMI of 19-25.

• Increase your activity every day.  Wear a pedometer to help you track the number of steps you walk daily.  Record your steps and set goals to walk further each week.

•  Meet w/ a Registered Dietitian in your area or join a reputable weight loss program, such as Weight Watcher’s.  To find a dietitian in your area, please visit the American Dietetic Association at www.eatright.org and click “Find a Nutrition Professional.”

Choose Healthy Fats

• Eat more foods high in Omega-3 fatty acids such as salmon, trout, tuna, swordfish, flaxseed, canola and soybean oils, walnuts, and wheat germ.

•  Limit shortening, margarine and “partially hydrogenated oils” in many processed foods.  Read the ingredients on food labels to look for these bad fats.

• Bake, steam, broil or grill foods instead of frying.

Monitor Your Food Supply

• Choose whole, natural foods over processed food.  Grow your own garden, when possible.

•  Wash and scrub all produce under running water.

• Peel produce and discard outer leaves of leafy vegetables.

• Use home pesticides safely.

• Eat a variety of fruits and vegetables.  If you eat a particular food most days of the week, consider buying organic.

Exercise

• Once you have made the decision to exercise, choose an activity that suits your personality – if you like the company of other people, choose an activity like a dance class or a team sport. If you prefer solitary activity, then walking or using equipment in a gym may be better for you.

• Get help: ask for assistance from someone with an understanding of your selected activity – a trainer at your gym, the aerobic instructor – to help you prevent injury and to get the most from your workout. 

• Remember that even moderate exercise has health benefits. Moderate exercise is defined as activity that burns 150 calories of energy a day or 1000 a week. Try walking, yard work or recreational games like tennis or basketball.

• Work toward 30 minutes of physical activity between three to five days a week.

• Set realistic goals for yourself based on your fitness level.

• Go slow and steady so you don’t become disappointed by setbacks.

• Keep to a regular schedule – you will establish a routine and be more likely to stick to it. If you don’t stick to your schedule, don’t worry. Just pick up again where you left off and start again.

• Always check with a physician when you begin a new exercise program, especially if you have been sedentary.

Colon Cleansing

Colon Cleansing is a topic that is second only to colon cancer on a list of frequently searched Google terms related to the colon.  The rationale for colon cleansing is the belief that toxins build up in the stool, sits in our bodies and leads to disease.  Many people believe that if we clean out the colon with different products – from enemas to oral preparations – we will decrease the amount of these toxins in our body.

At this time the Foundation has no supporting objective evidence, clinical trials, or any validated scientific information supporting the value of colon cleaners.  In fact, many leading experts agree that colon cleansers can do more harm than good to the colon.

What many people do not know is that the colon lining, called the mucosa, gets its nourishment from bacterial products that exist in the stool.  In addition, colon cleansing leads to sloughing of the colonic mucosa which can lead to inflammation and subsequent colonic diseases.

All of this can be very confusing when searching for information about colon cleansers, or colon cleansing.  Since there are so many companies advertising their brand of colon cleansers and absolutely no medical or governmental institutions policing these companies please be careful.  As with any advertised product on the internet or in your local store it is recommended to consult with your primary care physician, or a Gastroenterologist or Colorectal surgeon.

Medical Disclaimer

The information presented on the Susan Cohan Kasdas Colon Cancer Foundation web site is solely intended to provide you with information that will help educate you on the importance of diet, exercise and regular cancer screening in maintaining a healthy lifestyle. Adopting these habits is an individual choice and one that should only be made after consultation with your health care professional. No information provided on this Web site or otherwise offered by The Susan Cohan Kasdas Colon Cancer Foundation is intended to replace or in any way modify the advice of your health care professional.

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