Posted Mar 29, 2011
Colon cancer is one of the most preventable cancers but it must be caught early. Talk with your physician about screening, which should begin around age 50 or 45 if you are African American. A colonoscopy is a common screening procedure, but advances in medicine have recently brought us less invasive screening tools, such as stool DNA testing and the virtual colonoscopy. Talk with your doctor about what procedure would be best for you. In the mean time there are actions you can take to further help reduce your risk through diet and lifestyle habits.
Eat at least 3 servings of vegetables and 2 servings of fruit every day, the more the better! Also choose whole grains, nuts, seeds, and beans often as they contain phytochemicals, fiber, vitamins and minerals including magnesium. There have been a few studies that have found a reduced risk of colon cancer in those who consume more magnesium in their diet. One study found that consuming 327mg/day of magnesium through dietary sources reduced the risk of colon cancer in men by over 50%. ( J Nutr. 2010 Apr;140(4):779-85.) This study did not find the same benefit for women, while other studies involving women have shown a benefit to greater magnesium intake. Aim for 350 to 400 mg per day. 1 ounce (23 whole) of dry roasted almonds contains 80 mg of magnesium.
Low fat dairy, omega 3-rich fish, and fresh lean meats are healthy choices of animal protein sources. Frequent consumption of processed meats (think hot dogs and lunch meats) may increase the risk of colon cancer, while an increased intake of fish may offer some protection. (Cancer Sci, 2007; 98(4): 590-7.) Purified EPA, one of the omega 3 fats found in cold water fish, was found to help reduce the number and size of pre-cancerous polyps in a clinical trial. According to the authors, EPA was comparable to a COX-2 inhibitor drug without the negative cardiovascular side effects and they stated the omega 3 fat EPA ” holds promise as a colorectal chemoprevention agent with a good safety profile.” (Gut 2010;59:918-925)
Dairy and calcium intake have been the subject of several studies regarding their impact on colon cancer. Most of these studies suggest that they do provide a protective effect against this type of cancer. Men should not consume excessive amounts of calcium though as there have been studies linking it to an increased risk of prostate cancer. Men should aim for around 1000mg/day via food and supplements, 1200mg/day if you are a man over 70.
2011 Megan Witt, RD, LD