Colon-, or colorectal cancer, is widespread in many countries throughout the world. It is the third most prevalent type of cancer found in woman and the fourth most prevalent in men. About half the people who contract colon cancer die from it.
You may reduce the risk of colon cancer by having a colonoscopy, a minor surgical procedure that allows physicians to look inside your colon, and also by managing your diet and engaging in physical activity.
A.  Colonoscopy
1.  Begin getting colonoscopy screenings when you turn 50 if you have no other colon cancer risk factors, such as relatives who have had colon cancer

  • If you have a family history of colorectal cancer or inflammatory bowel disease, your health practitioner may advise you to have a colonoscopy before your 50th birthday.

  • Prepare for your colonoscopy screening. You may be required to fast and go through a colon cleansing. The fasting and cleansing may not be pleasant, but it may be worth it to lower your chances of getting cancer.

  • Getting a colonoscopy performed will take less than a day.

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  • The colonoscopy allows doctors to remove any polyps that may be forming in your colon. Polyps take 10 to 15 years to grow, and may turn into colorectal cancer.

2.  Return for a colonoscopy screening every 1 to 10 years, depending on what your doctor recommends
If you have precancerous polyps removed, your doctor may want you to return in one to three years. However, if you have no polyps, you may not have to return for 10 years.
B.  Diet
1.  Eat five or more servings of different vegetables and fruit every day
Studies indicate that consuming more fruits and vegetables reduces the risk of colon cancer.
2.  Select beverages and foods to maintain a healthy weight

  • Studies show that people who are obese or overweight are more likely to contract colorectal cancer.

  • Read the labels on food you purchase at the supermarket. Labels indicate the calorie content, as well as vitamins, carbohydrates and proteins per serving. Avoid products containing artificial chemical food additives â?? many of which are suspected or proven carcinogenics.

  • Limit the amount of high trans-fat foods in your diet. Trans-fat foods may cause weight gain and may increase insulin production, which seems to support the growth of colon tumours.

3.  Choose whole grain instead of refined grain
Whole grain provides plenty of fibre. This helps to reduce your risk of colon cancer.
4.  Minimise the amount of red and processed meats in your diet
Studies have found that individuals who eat more red and processed meat are at greater risk of contracting colorectal cancer.
5.  Avoid drinking alcohol excessively
To lower your chances of getting cancer, limit your alcohol consumption to no more than two drinks a day for men and one for women.
C.  Physical Activity
1.  Try walking every day for 30 minutes
Walking is a moderate exercise that may reduce your risk of colon cancer.
2.  Join a health club or spa and make a commitment to use the facility three or more times a week
Working out three or more times a week will help you maintain a healthy weight, which may lower your chances of getting cancer.
3.  Sign up for a dance or yoga class
Dance and yoga classes are a fun way to get moderate exercise. Physical activity helps to reduce your chance of contracting cancer.
Recent studies also indicate that vitamin D, acquired through 15 minutes of midday sun on your torso, reduces your risk of colon cancer.
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