1. Maintain a healthy weight and eat less fat meat
Being overweight increases the overall risk of cancer, and belly fat has been linked to an increased risk of colon cancer, regardless of body weight. Does this mean people should eat less meat in general too?
Meat is an important source of protein, vitamins and minerals in our diet. It is important to note that the studies in medical literature linking meat to the risk of colorectal cancer all refer to processed meats and red meats. White meats are generally well accepted not to be associated with an increased risk at all. Whilst there is no harm in reducing one's intake of meat in general, what I would advise will be a more pragmatic approach of consuming meats in moderation and leaning more towards white meat as opposed to the red meats.
Any form of processed meat (be they red or white) increases the risk of cancer. This is because mutagen carcinogens are produced when the meats are cooked at high temperatures or by charcoal grilling. In addition, nitrates/nitrites and salts which are used in processed meat leads to carcinogenic nitrosamines being formed.
For example, would you suggest going meatless one day a week?
There is little harm in reducing meat intake, even if it’s for one day a week. Replacing meats with fish and poultry is always a good start. Another alternative will be to choose smaller portions of meat or use these as a side dish instead of the main focus of the meal.
Is this recommendation only for processed meat?
As mentioned above, reduction in the ingestion of processed meat in the long term will certainly reduce one's risk of developing colorectal cancer. In fact, current evidence supports a 15 – 20% increased risk of colorectal cancer for every 50 grams of processed meat consumed per day!
What do you classify as ‘fat meat’?
This is a non-specific term that generally refers to meat that is marbled with excessive fat. The effect of consuming too much of it is more related to the obesity/overweight risks, which is associated with increased incidences of colorectal cancer rather than the carcinogenic effect.
2. Be physically active
Regular activity is associated with lower risk of many diseases, including colon cancer. Moderate physical activity ranges from house cleaning to running. Are there any guidelines to follow? Eg. 15mins of moderate activity a day, like brisk walking.
Regular exercise is not just associated with risk reduction in colorectal cancer, there are clear benefits that this results in reduced rates of premature death and incidence/mortality from various cancers.
It is important to note that the optimal intensity, duration and frequency of physical activity needed to reduce cancer risks are unknown, the recommendation accepted by most cancer societies around the world is 300 minutes of moderate activity or 150 minutes of vigorous activity per week.
3. Sufficient intake of Vitamin D
A healthy vitamin D intake reduces the risk of colorectal cancer and increases survival rates for those already affected by colorectal cancer. How does healthy vitamin D levels reduce the risk of colorectal cancer?
Vitamin D has an effect on the initiation and progression of colorectal cancer. This is because of its effect on reducing cell proliferation, and stimulating cell death in cancer cells. There have been studies demonstrating an anti-inflammatory effect of Vitamin D as well.
The largest studies evaluating the effect of vitamin D are the Nurses' Health Study (NHS) and the Women's Health Initiative (WHI).
In general, do women in Singapore lack vitamin D?
Unlikely. This is because of our year-round tropical climate which rarely confines a person indoors for a prolonged period of time. Vitamin D is obtained through skin exposure to UV radiation, through diet (milk and cereal which are fortified with vitamin D) and through supplements. It is important to note that the association between colorectal cancer and vitamin D is not definitively proven, a level of 30ng/ml is generally recommended for not just cancer prevention but for other health conditions.
4. Limit consumption of red meat, especially processed meat
Eating too much red meat increases the risk of colon cancer and processed meats raise risk even more.
Try to eat no more than 3 servings – less is better.
An often used guideline to consumption will be as follows: daily consumption of 100 gm of red meat or 50gm of processed meat increases the risk of colorectal cancer by 15 – 20%. One can do the math to determine just how many servings of what proportions that will amount to.
Studies have shown that long-term use of aspirin can lower the risk of colon cancer. Is this a recommendation to eat more aspirin?
The data surrounding aspirin and the reduction of colorectal cancer has proven to be inconclusive. Aspirin has been associated with a reduction in the development of the precursor lesion to colorectal cancer - the adenomatous polyp. However, it must be emphasised that high level evidence for the use of aspirin in healthy individuals in reducing the risk of colorectal cancer is not yet available. Most authorities advocate caution with respect to the use of aspirin in the primary prevention setting simply because of its risk of bleeding.
Can aspirin be taken as a supplement?
Based on the current available data in medical literature, this cannot be recommended in healthy individuals as a means of prevention of colorectal cancer. Virtually all studies have shown that regular aspirin consumption is associated with an elevated risk of gastrointestinal bleeding and haemorrhagic stroke.
6. Go heavy on garlic
Evidence suggests that a diet rich in garlic reduces the risk of colon cancer. How much garlic should one eat?
There is yet little evidence that Allium compounds contained in garlic can prevent cancer. All that has been concluded so far has been that there was a possible association but these have been predominantly based on preclinical studies. In fact, a recent study of involving over 300,000 subjects showed no protective effects as a result of garlic consumption.
If someone doesn't like the taste of garlic, will taking garlic pills work as well?
The simple short answer is no, there is no need to.
Article contributed by Dr Dean Koh, General Surgeon, Mount Elizabeth Novena Hospital. Dr Koh has special interests in treating colon and rectal cancers, especially using laparoscopic colorectal surgery.
This article was first published in Shape magazine.
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