Reviewed Diettian Kelly Plaow, MS, RD
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The main points
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Anti -inflammatory foods help to partially reduce the risk of your colon and rectal cancer by reducing inflammation.
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Berries, legumes, walnuts and sardines are some of their favorite dietitian anti -inflammatory sets.
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Survival active, monitoring symptoms and monitoring recommended screens can also help reduce risk.
It is believed that 2025 154,000 new cases of colon cancer will be diagnosed, making it one of the most common cases of cancer in men and women. Although genetics and age play a role, chronic inflammation, which can be caused by bad lifestyle habits such as minimal physical activity, diet, diet, alcohol consumption and smoking, is one of the biggest co -authors. Inflammation of the colorectal cancer, specifically, creates an environment that maintains the development of malignant cells and the growth of tumors.
New studies show that emphasizing anti -inflammatory food and restricting anti -inflammatory food (eg treated red meat) can help reduce the risk of colon and rectal cancer. “Foods with anti-inflammatory effects usually have antioxidants, fiber and unsaturated fats,” says Hans. In order to reduce the risk of colon cancer, nutritionists recommend enjoying these six strong anti -inflammatory foods.
Legumes
Beans, lentils and soa are rich in fiber, which help prevent constipation and support the growth of beneficial bacteria in the colon, explains Hosse. In one study, two or more legumes were associated with a 32% lower risk of colon and rectal cancer per week compared to fasting.
This benefits of beans can be associated with high -fermented fiber and starch resistant, which reaches a colon, usually undigested. There, bacteria convert fibers into short chain fatty acids, which reduce inflammation and oxidative stress.
Walnuts
“The nuts contain fiber, but they also contain unsaturated fat, magnesium, zinc and phytochemicals that reduce inflammation,” says Hanes. And while you can’t go wrong with most nuts, a specific mixture of phenol compounds found in walnuts may have additional benefits of colon and rectal cancer. Researchers found that walnut phenol extract can inhibit cancer cell growth, reduce markers associated with tumor development, and even shorten the length of telomeres to slow the spread of cancer cells.
Sardines
Compared to fresh fish, studies show that canned varieties can be the same protection against colon and rectal cancer. In one large study, canned fish at least twice a week was linked to a lower risk of colon and rectal cancer compared to eating less than one meal each week.
Researchers believe that the benefits of cancer are derived from omega-3 fatty acids, selenium and other nutrients preserved during the preservation process, and perhaps even from olive oil, which preserves many canned fish. “High Omega-3 fat, fatty fish reduce inflammation and increase cellular and blood vessels’ flexibility.”
Dark leafy greens
Eating more dark leafy greens, such as cabbage, spinach and courtes, could help to compensate for a certain harmful effect of red meat consumption – a habit that can increase the risk of your colon and rectal cancer to 15%.
“When supplying both antioxidants and fiber, greens help cover the inflammatory ‘spark’ and strengthen the intestinal mucosa,” says Madison Reeder, rd. In one small, pre -study people with higher risk of colon and rectal cancer (due to high body and red meat) the amount of tumor necrosis factor alpha after eating 1 cup of green leafy vegetables per day.
Berries
“Bright red and blues berries are made of anthocyanins that are pigments with a powerful anti-inflammatory and antioxidant effect,” says Reeder, adding that “a daily berry cup with your breakfast or snacks gives your body the usual doses of these protective phytochemicals.”
A small study found that berries can help reduce the effects of a diet that is rich in red and processed meat, increasing protective nutrients while restricting harmful intestinal changes. Researchers also found that the consumption of berries reduced the viability of colon cancer cells, indicating a protective role against colon and rectal cancer.
Flaxseed
Flaxseed can be small, but they are a powerful addition to anti -inflammatory diet. Flaxseed contains not only compounds such as fiber that improve digestion and reduce the risk of colon cancer, but are also a good source of lignan, polyphenol with strong anti -cancer properties. Flaxseed is also rich in unsaturated fatty acids alpha-linolenic acid, which acts as a predecessor of Icosanoids, which helps mediate the body’s inflammation.
Make sure you chew all the flaxseed carefully or eat them on the ground as they are not allowed to absorb the powerful nutrients they supply when swallowing them healthy.
Other strategies to help reduce the risk of colorectal cancer
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Eat a diet rich in fiber: “Vegetables, fruits, beans and healthy grains burn intestinal health and lower inflammation,” says Reeder. Whole Foods -rich fiber not only promotes regular intestinal movement, but also contains strong antioxidants and bioactive compounds with anticancer effects and, among other things, are associated with lower risk of several types of cancer, including colorectal, breast, prostate and pancreatic cancer.
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Be active: Exercise disrupts several roads needed for the development and growth of colorectal cancer, making it a useful measure for prevention.
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Observe the symptoms: It can be easy to repel symptoms when you are young and otherwise healthy, but when colon and rectal cancer occurs at an increasing speed of younger adults, the most important thing is to deal with the symptoms. “Pay attention to digestive or intestinal habits, blood changes, persistent abdominal pain or inexplicable weight loss and share them with a health care provider,” Reeder urges.
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Do not reject the selection: Numerous national health organizations recommend that colon and rectal cancer be tested from 45 years. When caught early, the colorectal cancer survival rate is greater than 90%, but they decrease slightly more than 16%if it had the opportunity to spread.
Our expert is taking
The frequency of colorectal cancer is growing in younger adults, which is why prevention is more important than ever, especially at the age of 45. Fill the plate with anti -inflammatory foods such as legumes, walnuts, sardines, leafy greens, berries and flaxseeds support intestinal health and reduce inflammation that can reduce the risk of your collective cancer. These foods are paired with normal physical activity by updating screens and remembering symptoms, you can help reduce the risk of your colon and rectal cancer and improve the results by early detection.
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