Gezonde voeding tegen darmkanker*
Darmkanker blijkt volgens het Amerikaanse kankerresearch instituut goed voorkomen te kunnen worden. Door regelmatig te bewegen, minder rood vlees te eten, nauwelijks nog bewerkt vlees te eten, spaarzaam te zijn met alcohol, meer voeding te eten met veel
vezels zoals volkoren producten, groenten en
bonen en extra vitamine D te nemen is darmkanker grotendeels te voorkomen.
Colorectal Cancer Called "Most Preventable"
On the heels of a comprehensive new report showing that colorectal cancer is a highly preventable disease, the American Institute for Cancer Research (AICR) is spotlighting the specific changes that could save millions of lives.
According to the AICR Expert Report, risk for colorectal cancer is greatly influenced by everyday choices about diet and physical activity. In fact, colorectal cancer was associated with more dietary and behavioral risk factors than any of the seventeen other cancers
studied.
"Of all the cancers analyzed in our report, colorectal cancer has the highest number of modifiable risk factors," said Karen Collins, MS, RD. "That suggests colorectal cancer is the cancer that is most greatly influenced by things like what we eat, how much we move, and how much body fat we carry
around."
The AICR report makes it clear that making healthy changes can lower risk for cancer in general, Collins added. "But March is Colorectal Cancer Awareness Month, and we think the public should be aware that colorectal cancer is likely the most preventable kind. The decisions you make right now, today, can lower your risk and keep it down."
According to the report, the evidence is convincing that the following factors increase risk:
- Carrying excess body fat, especially as a "spare tire"
- Diets high in red and especially processed meat
- Frequent consumption of alcohol
The evidence is also convincing that the following factors decrease risk:
- Getting regular physical activity
Also found to be protective - although the evidence was not as strong as that for physical activity - were the
following:
- Diets high in foods containing fiber, such as vegetables, whole grains and beans
- Diets that include garlic
- Diets that provide adequate calcium
First Steps To Lower Risk: Get Moving
To start lowering your risk for colorectal cancer, the time to act is right now, according to AICR experts. The most important step is to get moving. Check with your doctor before starting any exercise program, but once you get the okay, AICR recommends starting with 30 minutes per day of moderate physical activity to lower cancer risk. As fitness improves, try to gradually build up to 60 minutes of moderate activity or opt for 30 minutes of vigorous physical activity which will also help prevent weight
gain.
In addition to physical activity, a diet makeover may also be in store. When preparing meals, switch it up by focusing on colorful vegetables that enhance your plate and make meat the side item. AICR's Recommendations for Cancer Prevention call for no more than 18 ounces of red meat per week. Not only will this cut back on red meat consumption, but it also encourages people to experiment with new vegetables and alternative options.
Yes, using fruits and vegetables as the central point of a meal decreases meat consumption, but it also increases dietary fiber found in fresh produce. The AICR report judged the evidence probable that dietary fiber protects against colorectal cancer.
By taking steps to choose mostly plant foods, limiting red and processed meat, increasing physical activity and aiming to be a healthy weight throughout life, risk of colorectal cancer decreases and you can transform your health and your life.
According to Heinz-Josef Lenz, M.D., professor of medicine, Keck School of Medicine, USC and the USC/Norris Comprehensive Cancer Center, diet may have a major impact on people's risk of developing cancer. Colorectal cancer is the third most-common cause of cancer-related death in men and women in the
nation.
The most important risk factor is red meat, particularly beef, he says. The countries with the highest beef consumption are the ones with the highest colon cancer risk. White meat such as chicken and pork donšt seem to be associated with colon cancer risk.
Alcohol consumption is another major risk factor, particularly for women, Lenz notes. To reduce risk, people should limit themselves to one glass of wine per day.
Avoiding alcohol and decreasing intake of red meat can decrease your risk of colon cancer significantly, he says.
It is also important to include fiber-rich foods such as fruits and vegetables and reduce intake of fatty foods. One of the most powerful ways to reduce colon cancer development is vitamin D and calcium.
With easy adjustments in your diet, supplements and modest exercise you can reduce your risk of colon cancer by more than 50 percent, says
Lenz. (Mei
2008)
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