Exercise and food to help prevent colon cancer

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Colorectal cancer refers to malignant tumors of the colon and rectum. When it occurs in the colon, it is called colon cancer, and when it occurs in the rectum, it is called rectal cancer. The exact cause of colorectal cancer is unknown. However, the risk factors are known.

Risk factors include △food (meat, low-fiber diet, processed refined food, alcohol, burnt food) △hereditary (family history) △adenomatous polyp △inflammatory bowel disease △decreased intestinal function △age (over 50) . Experts say, “In the United States and Europe, more and more people are enjoying foods high in saturated animal fat, so colorectal cancer is also on the rise.”

In order to prevent colorectal cancer, it is necessary to reduce the total caloric intake and adjust the diet by eating animal fat and dietary fiber appropriately. In particular, exercise is important to prevent rectal cancer that occurs around the anus. Not moving your body often increases your risk of developing cancer.

◇Exercise to prevent colon cancer

According to the World Health Organization (WHO), the effects of exercise for the prevention of rectal and colorectal cancer are detailed. In the case of rectal cancer and colorectal cancer, the risk of developing cancer is reduced by 43% through physical activity for 1 hour or more a day.

For this purpose, it is known that moderate to high-intensity physical activity is more effective than low-intensity physical activity. Low-intensity physical activities include yoga, housework such as cleaning and laundry, and walking, while moderate-intensity physical activities include cycling, fitness, jogging, and mountain climbing. High-intensity physical activities include aerobics, soccer, tennis, and swimming.

The principle that exercise prevents cancer is that it blocks the formation of cancer cells through obesity prevention, reduction of insulin resistance, antioxidant effect, improvement of immune function, and reduction of insulin-like growth factor (IGF). In the case of colorectal cancer, it also has the function of activating the peristalsis of the colon to shorten the residence time of toxic digested food in the intestine.

However, excessive physical activity in middle-aged or elderly people can be harmful to health. Climbing down a steep mountain without a stick is good for your health, and you can injure your knee joint. It is important to set the intensity and duration of exercise according to the individual’s physical condition and gradually increase it.

Foods that lower the risk of colorectal cancer

The food you eat is also very important when it comes to preventing colon cancer. According to ‘Health Day’, to reduce the risk of colorectal cancer, you should increase your intake of five foods: vegetables, whole grains, legumes, nuts and seeds, and fiber-rich fruits.

Experts said, “Vegetables contain cancer-preventing nutrients such as carotenoids and flavonoids, and they are rich in fiber, which limits the amount of time feces is wasted in the large intestine, thereby reducing the risk of cancer. You have to eat it,” he said.

Vegetables as well as whole grain foods are rich in fiber. When shopping for bread and cereal, choose products that contain whole grains.

You can substitute whole grains for refined grains, such as white rice, or mix the two. Whole grains include whole wheat bread, barley, oats, quinoa, buckwheat, corn, brown rice, and wild rice.

Experts say that eating three ounces (about 85 grams) of whole grains a day can increase fiber intake, along with increasing intake of B vitamins and important minerals such as iron, zinc, copper and magnesium.

Beans are high in fiber and help keep your digestive system healthy. By consuming legumes regularly, you can lower your risk of developing colon polyps, which can develop into cancer.

Experts said, “Eat legumes such as lentils twice a week instead of meat, or when cooking, reduce meat and add beans. Add it to the list.”

Nuts and seeds are also considered ‘perfect foods’ in preventing colon cancer. Fiber, healthy fats, phytochemicals, and antioxidants in nuts and seeds are all cancer-fighting ingredients.

“It is also important to include fresh or frozen fiber-rich fruits in your diet,” experts said. It helps them resist,” he said.

Correspondent Kwon Soon-il [email protected]

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