Your colon is an important part of a properly working digestive system and of your overall health. Colorectal cancer is the third most commonly diagnosed cancer and the second leading cause of cancer death.
What does the colon do?
The colon, also known as the large bowel or large intestine is part of the digestive tract in the body. The colon is the final step of digestion. When food enters the body, it travels through the small intestine, which absorbs nutrients that the stomach couldn’t. After that, the food arrives to the colon. Making its way through the six sections of the colon, the colon takes out water, and bacteria in the colon help break down the food to prepare it to leave the body.
How to keep the colon healthy
When it comes to colon health, inspecting your health from an overall perspective is important to reduce the risk of developing not only colon cancer but also illnesses like Irritable Bowel Syndrome (IBS), and diverticulosis. The health of your colon can affect the entirety of your digestive system.
In addition, adjusting your diet and lifestyle to prioritize colon health can help with attrition of the discomforts of bloating, constipation, gas, diarrhea, and fatigue.
Get Screened
Getting regular screening tests for colon cancer is the best way to prevent the condition and other diseases. Being able to catch a disease in the early stages makes it more treatable, by finding abnormal growths called polyps that can turn into cancer.
It is recommended that people should start screening at age 50. People with a family history of colon cancer or other important risk factors may begin testing even younger and get tested more often.
There are a number of effective screening tests for colon cancer. Which test you have depends on your personal preferences and medical history. One way is the Fecal Occult Blood Test (FOBT)/Fecal Immunochemical Test (FIT). This test looks for blood in the stool, which can be a sign of cancer or other colon diseases. This test is quick and easy, needs to be done once a year and can be done at home. Another screening type is a colonoscopy. This is a screening where the doctor can examine the entire colon using a tiny camera or scope. Any polyps or unusual growths found in the colon can be removed during the test. A colonoscopy only needs to be done every ten years. Similar to colonoscopy, a flexible sigmoidoscopy uses a small flexible tube to examine the lower part of the colon (the sigmoid). This test needs to be done every five years.
Maintain a Healthy Weight
According to the American Cancer Society, carrying extra pounds increases your risk of colon cancer, as well as other type of cancers. Nothing else raises the overall risk of cancer more than being overweight. if you’ve put on weight, the first goal is to stop gaining weight, which has health benefits by itself. You can, then gradually work towards shedding those pounds by following healthy eating and lifestyle habits.
Consume a High Fiber Diet
Fiber-rich food is a great choice for a healthy colon. Consuming a good amount (about 25-35 grams daily) of high-fiber foods per day is a great start to cleanse the body. Fiber keeps food waste moving along your digestive tract, promotes regular bowel movements, which helps your intestines stay clean and can decrease your risk for diverticular disease.
Some great sources of fiber include nuts, seeds, raspberries, bananas, prunes, peas, broccoli, beans, celery, whole-wheat pasta and lentils.
Eat more fruits, vegetables, and whole grains
Diets that incorporate ample fruits, vegetables, and whole grains have been linked to a decreased risk of colon cancer. Consumption of healthy fats found in olive oil, salmon rich in Omega-3, avocados and nuts are also a great way to reduce risk of colon-related illnesses.
Exercise Regularly
When you’re trying to keep your colon healthy, exercise is a huge part of the equation. Being physically active lowers the risk of many serious diseases, including colon cancer, and provides a good mental boost. The increase in blood flow and circulation makes your GI system more effective overall. This may help ward off colon cancer and other diseases.
Any amount of physical activity is better than none; 30 minutes of moderate exercise or even stretching, doing yoga or walking for 10-15 minutes a day is sufficient to help keep your colon healthy.
Stay Hydrated
When you’re not properly hydrated, it can lead to a buildup of toxins in your body. As those toxins accumulate, the risk for constipation, bloating, gas, IBS, and fatigue increases. Drinking eight or more glasses of water a day can help move toxins, encourage more consistent bowel movements and excrement through your colon more quickly.
Take Your Vitamins
The American Journal of Clinical Nutrition states that a steady intake of Vitamin D is advantageous when trying to prevent colon cancer and maintain a healthy colon. Having about 1,000 milligrams(mg) of vitamin D is a great way to have a healthy colon. Taking 1,000 to 1,200 milligrams per day of calcium also is beneficial in promoting better colon health. A multivitamin that has folate in it can also reduce the risk of colon cancer.
