Maintain a healthy weight and eat less fat meat
Being overweight increases the overall risk of cancer. Belly fat has been linked to an increased risk of colon cancer, regardless of body weight.
Being overweight, or obesity, is a condition in which a person has an abnormally high and unhealthy proportion of body fat. Obesity is associated with increased risks of certain cancers, including colon and rectum cancer (CRC). An American study estimated that in 2007 in US, about 34,000 new cases of cancer in men (4%) and 50,500 in women (7%) were due to obesity. In Europe, 11% of CRC cases have been attributed to overweight and obesity.
Does this mean we should eat less meat in general? Is this recommendation only for processed meat? What is classified as ‘fat meat’?
Red meat and processed meat are classified by the World Cancer Research Fund/American Institute for Cancer Research (WCRF/AICR) as causes of colorectal cancer. Haem iron (found in red meat) and animal fat are classified by WCRF/AICR as a possible cause of colorectal cancer, based on limited evidence.
An estimated 21% of bowel cancer cases in the UK are linked to eating red and processed meat. The effects of red meat have been examined in สมัคร ufabet กับเรา รับโบนัสทันที many studies. Most, though not all, associate an increase in colorectal cancer with greater intake of red meat.
Based on this evidence, you should limit the amount of red meat, especially processed meat intake. Examples of red meats are beef, pork, lamb and liver. Processed meats include hot dogs and some luncheon meats. Generally, the recommended daily intake of red or processed meat is 70gm or 500gm a week.
Several studies have found that the risk of colorectal cancer is specifically increased among meat eaters who consume meat with a heavily browned surface (frying) or meat that has been prepared at high temperatures for prolonged durations (grilling). It is believed that prolonged high temperature converts the fats in the meat to mutagenic (cancer-causing) chemicals.
2. Be physically active
Regular activity is associated with lowering the risk of many diseases, including colon cancer. Moderate physical activity ranges from cleaning to running.
Being physically active is beneficial to our overall health. Researchers have established that regular physical activity can improve health by:
- Helping to control weight
- Maintaining healthy bones, muscles, and joints
- Reducing the risk of developing high blood pressure and diabetes
- Promoting psychological well-being via endorphins released during exercise
- Reducing the risk of death from heart disease
- Shown to be associated with decreased risk of certain cancers including colorectal cancer
Researchers are learning that physical activity can affect the risk of cancer. There is convincing evidence that physical activity is associated with a reduced risk of colorectal cancer and breast cancer. Despite these health benefits, recent studies have shown that more than 50% of the population do not engage in enough regular physical activity.
How much physical activity do adults need?
The Centers for Disease Control and Prevention (CDC) recommend that adults should “engage in moderate-intensity physical activity for at least 30 minutes on 5 or more days of the week,” or “engage in vigorous-intensity physical activity for at least 20 minutes on 3 or more days of the week”.
Here are some examples of moderate-intensity and vigorous-intensity physical activities.
3. Get enough vitamin D
How do healthy vitamin D levels reduce the risk of colorectal cancer? In general, do women in Singapore lack vitamin D?
A healthy vitamin D intake reduces the risk of colorectal cancer and increases survival rates for those already affected by colorectal cancer.
Vitamin D could lower the risk of colorectal cancer through various mechanisms, including reducing spread of cancer cells, promoting cell differentiation, and stimulating apoptosis (the body’s way of getting rid of unneeded or abnormal cells).
Some of largest studies on the effect of vitamin D include those that showed how high levels of vitamin D concentration (at least 30ng/mL) are associated with reduced risk of colorectal cancer.
To achieve a vitamin D concentration of at least 30ng/mL in the blood, recommended daily intake of vitamin D ranges from 10 – 20mcg a day. Main sources of vitamin D come from sun exposure as well as foods with vitamin D (eg. fatty fish like tuna and salmon, orange juice, soy milk, beef liver, cheese and egg yolk).