Lower Your Cancer Risk with Diet

​by Tracey Shaffer, RDN, LD ​

 
     March is Colorectal Cancer Awareness Month. About 1 in 25 people in the United States will develop colon or rectal cancer at some point during their lifetime.  If you are over the age of 45, getting screened regularly can prevent colorectal cancer but there are other lifestyle habits that may reduce your risk.
 
     The American Cancer Society recommends the following to lower your risk of colorectal cancer:
 

1. Get screened. Screenings can detect colon or rectal cancer earlier, when treatments are more likely to be more successful. It is recommended that people at average risk should start getting screened at age 45 years. Talk to your healthcare provider when you should start screening and what tests are recommended for you.
2. Get regular exercise. Exercise can be as simple as going on a daily walk. Being more active may lower your risk,
3. Control your weight.  Being overweight or obese increases your risk of dying from colon or rectal cancer which may be due to the higher blood levels of insulin and related hormones that appear to encourage cancer growth. Decreasing weight by just 10% can make a difference.
4. Don’t smoke. People who have been smoking are more likely than people who don’t smoke to develop and die from colon and rectal cancer.
5. Avoid alcohol. Alcohol use has been linked with a higher risk of colorectal cancer. Men should limit alcohol to no more than two drinks per day and women should limit alcohol to no more than one drink per day. A drink is 12 ounces beer, 5 ounces wine, or 1 1/2 ounces of 80-proof distilled spirits.
6. Eat lots of fruits and vegetables. A diet high in fruits in vegetables is beneficial due to the phytochemicals and antioxidants they contain that can block the growth of cancer cells and fight the inflammation that that can fuel cancer.

 
     Studies have also shown that a calcium rich diet can make it less likely to have colon growths and colorectal cancer. Low and non-fat dairy products included in your diet may help reduce your risk. Whole grains and beans, due to their fiber content, B vitamins and phytochemicals and eating fatty fish such as salmon with omega-3 fatty acids can help slow the growth of cancer cells.
     Studies show that red meat (beef, pork, and lamb) and processed meats such has hotdogs, bacon and luncheon meats may raise your risk of developing colorectal cancer. It is recommended that less than 18 ounces of red meat be eaten weekly.
 
      Try this fiber packed recipe full of antioxidants for cancer prevention:
 
Mediterranean Bean Salad
Serves 8
 
Ingredients:
15 ounce can cannellini beans, drained and rinsed
15 ounce can garbanzo beans, drained and rinsed
1 cup cherry tomatoes, halved
2 small cucumbers, halved lengthwise and thinly sliced (do not peel)
1/4 red onion, thinly sliced
1/2 cup peppadew peppers, rough chopped
1/2 cup black olives, halved
1/2 cup pimento stuffed green olives, halved
1 cup assorted colorful bell peppers, diced
1/2 cup crumbled feta cheese
1/2 cup chopped marinated artichokes
10 large basil leaves, shredded
 
Dressing:
1/4 cup extra virgin olive oil
4 tablespoons red wine vinegar
1 teaspoon dried Italian herbs
1 garlic clove, minced
Salt and pepper to taste
 
Instructions:
Whisk the dressing ingredients together and taste to adjust any of them. Add more vinegar if you want a tangier flavor.
Put the beans in a large salad bowl. Add the rest of the ingredients and toss with a generous amount the dressing.
The salad will keep, well covered, for several days in the refrigerator.
 
 
Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at [email protected]. You can visit her website at kcnutritioncoach.com.