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Colon cancer is one of the most common causes of death worldwide. However, doctors warn that up to 50% of cases of this disease could be prevented if people lived a healthy lifestyle. Only 5–10% of cancer cases are the result of genetic factors, the rest is influenced by lifestyle, nutrition, smoking and other factors. Research shows that changes in our daily lives can significantly reduce the risk of developing cancer. Take a look at 9 key measures that can help you reduce the risk of this disease.
1. Eat more fruit and vegetables
Fruit and vegetables are rich in antioxidants and vitamins that play a key role in cancer prevention. Vegetables are also a great source of fiber and magnesium, which help reduce the risk of cancer, especially colon cancer. Try adding different types of fruit and vegetables to your diet every day.
2. Increase your fiber intake
Fiber is hugely important for our health, not only for digestion but also for cancer prevention. According to a 2005 study, adding 10 grams of fiber to the diet can reduce the risk of developing cancer by 10%. Fiber helps improve digestion, lowers cholesterol levels and supports the body’s detoxification.
3. Increase vitamin D levels
Vitamin D deficiency is associated with a higher risk of developing colon cancer. This vitamin is essential for our overall health, especially for the immune system and bone health. Make sure you get enough sunlight and consider supplements if you have low vitamin D levels.
4. Avoid consuming processed meat
Processed meat, such as hot dogs, sausages or ham, contains chemicals and additives that may increase the risk of cancer. If you want to reduce cancer risk, it is better to limit consumption of these foods and replace them with healthier alternatives.
5. Limit consumption of red meat
Although red meat is not in itself a cause of cancer, its excessive consumption is associated with a higher risk of developing cancer. The problem may lie in the origin of the meat and the way it is prepared. Try to limit red meat and prefer alternatives such as poultry, fish or plant-based proteins.
6. Exercise regularly
Physical activity has a crucial impact on cancer prevention, especially colon cancer. People who exercise regularly have a 30–40% lower risk of developing this disease. Exercise improves circulation, strengthens the immune system and helps eliminate harmful substances from the body.
7. Maintain a healthy weight
Obesity is associated with a higher risk of developing cancer, including colon cancer. Studies show that overweight people are more likely to develop cancer. Try to maintain a healthy weight through regular physical activity and a healthy diet.
8. Limit alcohol and smoking
Smoking and excessive alcohol consumption are two of the biggest risk factors for cancer. Both substances contain chemicals that can damage DNA and cause cancerous growth. If you want to reduce cancer risk, limit or completely eliminate alcohol and cigarettes.
9. Eat garlic
Garlic has strong anticancer properties. Regular consumption of garlic can reduce the risk of colon cancer by more than 30%. Garlic contains compounds that help destroy cancer cells and support immune system health.
