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Eat to beat cancer this March

Tolli Willhite | Hagadone News Network | UPDATED 10 years, 1 month AGO
by Tolli Willhite
| March 18, 2015 9:00 PM

March is Colon Cancer Awareness Month, and a great time to increase your knowledge surrounding colon cancer prevention. Colorectal cancer is the third most common cancer, and the second leading cause of cancer death in both men and women in this country. The good news is, making minor changes to your lifestyle can prevent approximately 50 percent of all colorectal cancers. Modifying your daily habits is not always easy, but taking small steps can be attainable and lifesaving. Try following these tips to reduce your risk of colorectal cancer:

1. Choose most of the foods you eat from plant sources. Plant foods are rich in fiber and promote good GI health by decreasing fecal transit time and protecting the lining of your colon; along with helping control body weight by slowing digestion. Try eating a diet that includes a variety of fruits, vegetables, whole grains and meatless proteins like nuts, seeds, legumes and soy products. These foods not only contain fiber, but also are rich in vitamins, minerals, and antioxidants.

2. Limit your intake of high-fat foods, particularly from animal sources. Red meat contains compounds that have been shown to damage the lining of the gut and is also high in the "bad" saturated fats. Processed meats contain chemicals used as preservatives that may change into cancer-causing compounds in the body. Try limiting red meat intake to 18 ounces or less per week and substituting soy based products, nuts, beans, whole grains or extra vegetables for processed meats in the diet.

3. Be physically active and maintain a healthy weight. Being overweight and obese can increase blood levels of insulin and related hormones that can encourage the growth of cancer. Excess fat also creates a pro-inflammatory environment in the body that can contribute to the growth of cancer. If you are at a healthy weight, work to maintain your weight by combining a healthy diet with daily exercise. If you need to lose weight, set up a consultation with a registered dietitian to design a program that works for you.

4. Limit consumption of alcoholic beverages. The body converts alcohol into acetylaldehyde, a strong carcinogen; and alcohol may make it easier for carcinogens to enter the cells lining the colon. If you choose to drink alcohol, make sure you limit the amount of alcohol you drink to no more than one drink a day for women and two per day for men; remembering one drink is equivalent to a 12-ounce beer, 5-ounce glass of wine and a 1.5 ounce shot of spirits.

To learn more, please join us for the Eat to Beat Colon Cancer Event on March 18 from 5-7 p.m. on the second floor of the Kootenai Clinic Building located at 1919 Lincoln Way. This free event will feature presentations by physicians, dietitians and a cooking demo with an executive chef. For more information and to register, please contact Tolli Willhite at (208) 625-4704.

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ARTICLES BY TOLLI WILLHITE

March 18, 2015 9 p.m.

Eat to beat cancer this March

March is Colon Cancer Awareness Month, and a great time to increase your knowledge surrounding colon cancer prevention. Colorectal cancer is the third most common cancer, and the second leading cause of cancer death in both men and women in this country. The good news is, making minor changes to your lifestyle can prevent approximately 50 percent of all colorectal cancers. Modifying your daily habits is not always easy, but taking small steps can be attainable and lifesaving. Try following these tips to reduce your risk of colorectal cancer: