Colorectal cancer, often silent in its early stages, is sometimes discovered late, during examinations such as colonoscopy. In France, organized screening for colorectal cancer is recommended every two years from the age of 50. But the current incidence among young adults forces us to review our habits. Adopting a healthy lifestyle remains an essential prevention strategy, according to experts. As such, a Canadian nutritionist published a video on “practical” dietary advice known to limit risks.
Focus on fiber and fermented dairy products above all
According to nutritionist Abbey Sharp, eating more fiber is one of the best ways to support gut health. And therefore reduce the risk of colon cancer.
“Colorectal cancer is not to be taken lightly”she insists. “We really need to focus on fiber: fruits, vegetables, whole grains.”
She also recommends regularly incorporating fermented dairy products, which have a protective effect according to certain studies. These include yogurt, kefir, crème fraîche and cottage cheese. Pairing fiber-rich fruits like raspberries or blackberries with yogurt is a great option.
Last February, in fact, True Medical announced it: according to a new study, regular consumption of yogurt, up to two or more servings per week, could reduce the risk of a certain type of colorectal cancer, proximal colon cancer. This type of cancer, generally more aggressive, has a lower survival rate than so-called distal cancers, located in the left part of the colon or in the rectum.It has long been known that yogurt and other fermented dairy products are beneficial for digestive health. recalled Professor Tomotaka Ugai, co-lead author of the study. “Our recent findings suggest that this protective effect could particularly concern tumors with the presence of Bifidobacterium.”
In addition, a diet rich in fiber acts on several mechanisms involved in the development of cancer. Fiber has the primary effect of reducing insulin production and insulin resistance, but also lowers the concentration in the blood of growth hormones which tend to increase cell proliferation.
Limit red meat, ultra-processed products and sugary drinks
Furthermore, Abbey Sharp emphasizes the importance of consuming certain foods associated with an increased risk of colorectal cancer in moderation: red and processed meats (cold meats), ultra-processed dishes, alcohol and sugary drinks.
The National Cancer Institute (INCa) in France recalls that excessive consumption of red meat – such as beef, pork or lamb – increases the risk of colorectal cancer. The same goes for industrial foods rich in sugars, fats or additives (sodas, chips, sweets, fast foods, etc.).
As for alcohol, even in low doses, it is recognized as a risk factor for several types of cancer, including colon cancer, especially in men. This does not mean that you should ban all these foods for life. The idea is to promote a balanced diet on a daily basis, by reducing the frequency of foods most at risk.
These signs that should alert you
If you are concerned about colon cancer, however, it is always advisable to talk to your doctor about your medical history and get screened. The symptoms of colon cancer may go unnoticed because they often resemble those of benign digestive disorders. As a reminder, here are the main signs to look out for:
- Recurrent abdominal painsimilar to colic, sometimes accompanied by bloating. These pains can last one to two days, then be accompanied by sudden, smelly diarrhea (this is called Koenig syndrome) ;
- A persistent feeling of bloating, heaviness or intestinal gas ;
- Intestinal transit disorderslike an alternation between diarrhea and constipation without apparent cause;
- Unusual fatigueloss of appetite (especially for meat), progressive weight loss or even a slight fever can reveal a deterioration in general condition;
- Anemiaoften due to invisible blood loss in the stools;
- The presence of blood in the stoolsin the form of black marks (melena) or bright red blood, sometimes mixed with mucus.