Let’s face the facts first.
An estimated over 60% of Americans and about 2.3 billion people worldwide are overweight and/or obese.
Growing scientific evidence supports a strong link between obesity and colorectal cancer. Obese individuals (BMI > 30) have a 20-40% greater risk to develop colon cancer than those with normal weight (BMI < 25).
Most people don’t realize that obesity increases the risk of colon cancer, though knowing that obesity causes serious health problems such as heart disease and diabetes.
To defend colon cancer, it’s critical to maintain a healthy weight. The following Dos and Don’ts are your guide for strategic weight management:
Do eat plenty of vegetables, fruits and a balanced diet.
Antioxidants, particularly carotenoids, zeaxanthin, and resveratrol are your best defense against colon cancer and other cancers as well. These cancer-fighting nutrients and vitamins can be obtained from a diet high in vegetables, fruits, and whole wheat, and low in red or processed meats, sugar, and refined grains.
Do intake high-fiber food.
Do drink sufficient water daily.
Do drink tea, e.g. green tea.
Catechins from Green tea can promote weight management through its effects on metabolism and metabolic enzymes. While increasing your metabolism, tea catechins also support fat oxidation to facilitate natural fat-burning process in the body, thereby contributing to its cancer-fighting property. See more Tea and Cancer Prevention.
Do exercises at least 30 min a day, 5 days a week.
Exercising doesn’t mean that you have to work out hard at a gym or run for miles daily. There are many simple ways to get exercises into your day and keep you physically active. Check out these gym alternatives 10 Joyful Moves to Boost Your Physical Activity and Walk to Reduce Colon Cancer Risk.
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Don’t eat high-fat, high-sugar, or high-calorie diet.
Research has shown that a high-energy, high-processed meat, high-animal fat diet is associated with colon cancer development.
Don’t consume red meat and processed foods.
Don’t eat a big meal.
Don’t drink sugar-loaded beverages.
Don’t drink alcohol.
Alcohol is high in calories, when combined with a high-fat diet, it may lead to weight gain. Overweight or obese individuals should watch out.
Don’t be physically inactive.
Physical inactivity has been linked to increased risk of several types of cancer. To keep energy balance, just remember this simple equation: Calories in = Calories out
Don’t stress out!
Stress can mess up your diet and daily active routines, making your weight management out of control.
The bottom line is:
Obesity is very preventable with a healthy, balanced diet and regular exercises. And colon cancer is preventable!
Image credit: By Travelling-light