Can Exercise, Losing Weight, Reduce Getting Colon Cancer?

Colorectal cancer (CRC) ranks as the third most prevalent cancer and is the fourth leading cause of cancer deaths globally. These include the cancers that affect the colon, rectum, or rectosigmoid junction. Among these cancers is colon cancer. Recent studies have linked the rates of colon cancer to obesity. Let’s take a look at some of this data and how to reduce this risk.

Key Points

• Colon Cancer Rates: Colon cancer is one of the most common cancers and a major cause of cancer deaths worldwide.

• The Impact of Certain Lifestyles: Factors like being overweight, not exercising, eating an unhealthy diet, and smoking can increase the risk of getting colon cancer.

• Exercising and Colon Cancer: Regular exercise may lower the chance of getting colon cancer by up to 24%.

• Healthy Diet Choices: Eating the right foods and avoiding others can help keep the colon healthy and reduce the risk of cancer.

• Importance of Screening: Early detection makes treatment easier and more effective.

Understanding colon cancer and the importance of lifestyle choices

Colon cancer is a type of cancer that starts in the colon. This is the longest section of the large intestine. The large intestine is the final part of the digestive system and is responsible for breaking down food so the body can absorb nutrients.

This type of cancer mostly occurs in older adults, but it can also develop in younger age groups. It often starts as small growths known as polyps that appear in the colon. Most polyps are not cancerous. However, some have the potential to develop into colon cancer as time goes on.

What is the link between weight and colon cancer?

Several factors have significantly contributed to the rise in colon cancer cases in recent decades. These include unhealthy lifestyle choices and poor eating habits. Smoking, lack of physical activity, and obesity all have a great influence on the increasing rates of colorectal cancer (CRC).

There are at least 13 different types of cancer that obesity has been linked to. Colon Cancer is one of them. It is considered to be the most preventable cause of cancer besides smoking cigarettes. One in every 260 people is projected to get colon cancer before reaching age 50. Making healthy choices, like exercising and maintaining a healthy diet, can help lower the risk of developing these cancers.

Can exercise reduce the risk of colon cancer?

Exercise goes beyond benefits such as boosting energy levels and improving sleep. It also can help reduce the risk of colon cancer. Studies show that even small amounts may be effective for doing so and can reduce the chance of getting colon cancer by 24%.

The exact reason is still not certain. Some professionals believe that it is due to the adrenaline the body produces, which can lead to an increase in what is known as the “natural killer” cells. These cells are part of the body's natural defense mechanism. They attack invasive infections and tumors.

Another reason that exercise may reduce the risk of colon cancer is that it causes DNA repair and higher antioxidant levels. It can also influence the production of growth factors and the way insulin is processed. This helps lower inflammation and boost immune function.

What foods help improve colon health?

Diets high in red and processed meats, fats, sugary foods, and refined grains have also been linked to higher instances of colon cancer. This also applies to diets low in fiber, vegetables, and fruits. Eating healthier can help with weight loss and reduce the gastrointestinal tract's exposure to potential carcinogens. Both of these benefits have been linked to reduced risk of color cancer.

What to eat

Some healthy foods that can help with weight loss and support the digestive tract include:

• Fruits

• Vegetables

• Beans and legumes

• Nuts and seeds

• Whole grains

• Whole foods

• Plain dairy

Eating a variety of fruits and vegetables helps you get a full spectrum of vitamins, minerals, and nutrients. Having different types of food on your plate can promote a more diverse microbiome. This is a sign of a healthy digestive system.

What to avoid

There are also some specific foods to avoid to reduce the risk of colon cancer. These include:

• High-sugar foods

• Refined grains

• Deli meats

• Excessive red meat

• Fatty foods

• Processed foods

• Excessive salt

It is also important to make sure you are pacing your self while you are eating. Eating too quickly can be harder on the digestive system.

Tips for starting your weight loss journey

Exercise can be a great way to lose weight and reduce the risk of colon cancer. Experts say that moderate-to-vigorous levels of physical activity can help you lower the risk of colon cancer. It is suggested that adults should exercise about 30 to 60 minutes per day for five days per week, or 150 to 300 minutes per week total, at a level of moderate intensity. Moderate-intensity exercising can be as simple as:

• Going for walks

• Light swimming

• Yoga

• Riding a bike

• Light household tasks like gardening or vacuuming

This amount can be reduced even further for vigorous workout routines. Experts also say 75 to 150 minutes of vigorous activity each week—or roughly 10 to 20 minutes per each of the 5 days—can also be beneficial. These are the types of exercises that increase the heart rate the most. This can include activities such as:

• Running

• Jogging

• Intense sports

• Weight exercises

• Harder household tasks like moving furniture or shoveling

Even a little exercise is better than none. It is recommended that you continue exercising even if you are unable to meet the full weekly recommendations. There will still be health benefits. Execersisng multiple times per week causes the release of cancer-fighting substances such as IL-6. This is then released into the bloodstream, where it begins to repair DNA and interacts with abnormal cells in the body.

When should you get a screening?

Colon cancer can happen in many different age groups.  Many of the people who get this type of cancer get it before they turn 50 years old. Unfortunately, it is predicted that colon cancer will be the leading type of cancer for those aged 20 to 45 by 2030. This makes it extra important to get screenings so it can be detected early on. Regular screenings are recommended by the CDC to be started at age 45. It may be earlier for some people based on what their doctor believes their risk factor may be. These screenings may make it easier to detect cancer and start treatments to minimize its impact.

Final Thoughts

The risk of colon rises every year. Certain factors can increase your risk. Staying active and keeping a healthy weight can play a big role in lowering the risk of colon cancer. Making healthy choices—like eating nutritious foods, exercising regularly, and getting routine check-ups—can help protect your health in the long run.

No one can completely prevent cancer. However, taking care of your body and making these positive lifestyle changes can make a big difference.