Colon Cancer Month Initiative March 2023 - Natural remedies to prevent colon cancer!
Colon Cancer Month March is the period in 2023 to draw attention to the importance of colon cancer prevention and early detection.
Colorectal cancer is one of the most common types of cancer worldwide and affects the colon or rectum.
In this article we want to address the question of natural prevention through lifestyle, diet and exercise without getting colon cancer.
There are several natural preventions people can take to reduce their risk of colon cancer, including:
A high-fiber diet: A high-fiber diet can reduce the risk of colon cancer. It is recommended to consume at least 25-30 grams of fiber per day from foods such as whole grains, fruits, vegetables and legumes.
Less red and processed meat : High consumption of red meat and processed meat products such as cured meats, bacon, and ham have been linked to an increased risk of colon cancer. Therefore, it is recommended to reduce the consumption of these foods.
More exercise: Regular physical activity can reduce the risk of colon cancer. It is recommended to do at least 150 minutes of moderate physical exercise per week. It doesn't always have to be a 10km run or a daily visit to the gym, but it can be a little more fresh air or a walk. By the way, it is also very good for our brain.
Limit alcohol consumption: Excessive alcohol consumption can increase the risk of colon cancer. It is recommended to reduce or avoid alcohol consumption. Even small amounts of alcohol are toxic to our gut microbiome. Daily or regular consumption not only disturbs digestion but also makes us sleep more restlessly.
It is important to note that these measures should not be used as the sole means of preventing colon cancer. It is recommended to also consider other factors such as smoking, obesity and a family history of colorectal cancer and to speak to a doctor to assess individual risk and take appropriate preventive measures.
There are other ways to promote gut health. Here are some tips:
Probiotics: Probiotics are live bacteria that may support gut health. They are found in fermented foods like yogurt, kefir, kimchi, sauerkraut, and kombucha. It is also possible to take probiotics in the form of dietary supplements.
Prebiotics: Prebiotics are non-digestible fibers that can promote the growth and activity of healthy gut bacteria. Prebiotics are found in foods like oatmeal, bananas, artichokes, and onions.
Drink water : Staying hydrated is important for gut health. Drink enough water to ensure your stool is soft and easy to pass through your intestines.
Stress Relief: Stress can have a negative impact on gut health. Try to reduce stress through relaxation techniques like yoga, meditation, or breathing exercises.
Getting Adequate Sleep: Getting enough sleep can help promote gut health. Try to have a regular bedtime and get enough hours of sleep each night.
Exercise : Regular physical activity can support gut health by increasing blood flow in the gut and promoting bowel movement.
Reduced Stressors : There are some factors that can affect gut health, such as certain medications, alcohol, and cigarette smoke. Try to minimize or avoid these factors to promote your gut health.
It is important to note that everyone is different and that individual advice from a doctor or nutritionist can be useful to find the best measures to promote gut health.
Can Wild Blueberries Promote Gut Health?
Yes, wild blueberries or bilberries can help promote gut health.
These precious berries contain a variety of nutrients and antioxidants that may have anti-inflammatory and immune-modulating effects that in turn support gut health.
The anthocyanins found in blueberries are a type of antioxidant known for their anti-inflammatory properties. A 2019 study showed that regular intake of blueberry powder can help reduce inflammation in the gut and strengthen the gut barrier.
In addition, blueberries also contain soluble fiber like pectin, which may help promote the growth of beneficial gut bacteria. A 2015 study showed that ingesting blueberry juice can increase the growth of lactobacillus and bifidobacteria in the gut, which are important for gut health.
However, it is important to note that wild blueberries or bilberries alone are not sufficient prevention of colon cancer or other intestinal diseases. It is important to follow a balanced diet rich in fiber, fruits and vegetables to promote gut health.
Here are some studies that have looked at the effects of blueberries on gut health:
- Kaltenthaler E et al. (2019). The effects of blueberry on gut microbiota and the immune system: a systematic review. Critical Reviews in Food Science and Nutrition, 59(13), 2117-2130.
This systematic review reviewed several studies that examined the effects of blueberries on gut health. The studies show that blueberries may have anti-inflammatory and immune-modulating effects that help support gut health.
- Vendrame S et al. (2015). Six-week consumption of a wild blueberry powder drink increases Bifidobacteria in the human gut. Journal of Agricultural and Food Chemistry, 63(27), 6472-6478.
In this study, the effects of blueberries on the intestinal flora were examined. The participants drank a blueberry powder drink daily for six weeks. The results showed that ingesting blueberries increased the growth of bifidobacteria in the gut, which are important for gut health.
- Lee HA et al. (2016). Anti-inflammatory and antioxidant effects of blueberry anthocyanins on high glucose-induced human intestinal epithelial cells through the activation of AMPK. Journal of Agricultural and Food Chemistry, 64(33), 6706-6713.
In this study, the anti-inflammatory properties of blueberries on human intestinal cells were examined. Results showed that blueberries have anti-inflammatory and antioxidant effects on gut cells and may help promote gut health.
However, these studies are just one example and there are other studies that have looked at the effects of blueberries on gut health. However, it's important to note that more research is needed to understand the exact mechanisms by which blueberries may help promote gut health.