You may have heard about colorectal cancer rising in the news, but for young adults, this threat is even more pressing—colorectal cancer rates are projected to rise by nearly 90% by 2030 among those under 50. Alarming as that is, there’s hope: up to 90-95% of cancers may be rooted in metabolic, lifestyle, and environmental factors, rather than purely genetic mutations. What does that mean? Many cancers, colorectal included, are largely preventable. Here are some powerful tips to help reduce your risk of colorectal cancer: 1. Increase fiber intake: Aim for at least 25-30 grams daily from sources like whole grains, beans, lentils, vegetables, fruits, and nuts. (Green powders don’t count!) Fiber keeps digestion regular, reducing the time waste spends in the colon, which may lower colorectal cancer risk by up to 20%. 2. Include cruciferous vegetables: Broccoli, Brussels sprouts, cauliflower, and kale contain sulforaphane, a compound shown to reduce cancer cell growth. 3. Limit red and processed meats and alcohol: High intake of these foods, such as bacon, sausage, and hot dogs, is associated with higher colorectal cancer risk. Alcohol creates toxic byproducts and damages DNA, increasing risk. 4. Eat the rainbow: Choose colorful fruits and vegetables, each color represents different antioxidants and phytochemicals that protect colon cells from oxidative stress. 5. Cut down on ultra-processed foods: Processed snacks, packaged sweets, and sugary drinks contain unhealthy fats, added sugars, and additives that can trigger inflammation and oxidative stress, both linked to cancer. 6. Add fermented foods: Support your gut health with foods like yogurt, kefir, sauerkraut, and kimchi. A balanced gut microbiome aids digestion and may offer protection against colorectal cancer. Take your health into your own hands, one small change at a time! I work with clients one on one to change their eating and lifestyle habits, and I also have a subscription with seasonal recipes. If you want support on your journey or have any questions, DM me ❤️
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