Most of us have been assaulted by cancer in some way -- a family member, a friend or even ourselves. My mom is a breast cancer survivor -- twice -- my husband's first wife lost her battle with breast cancer.
March is National Colorectal Cancer Awareness Month, and the American Cancer Society recommends that people 50 or older talk with a doctor about colon cancer screening. Screening can detect the cancer before symptoms develop, when it's easier to treat and survival rates are more favorable.
Half of the colon cancer cases in the U.S. could be prevented if people followed six proven steps to reduce their risk, according to the American Institute for Cancer Research.
Colon cancer is the second leading cause of cancer death, and the third most common type of cancer in the United States. This year, there will be over 134,000 cases of colon cancer, the U.S. National Cancer Institute estimates.
"Research now suggests that 50 percent of colorectal cancers in the United States are preventable each year through diet, weight and physical activity. That's about 67,200 cases every year," said Alice Bender, head of nutrition programs at the AICR, in a news release.
Bender outlined six evidence-based measures you can take to try to lower your risk of developing colon cancer:
1. Stay a healthy weight and watch out for belly fat. Research now shows that excess body fat links to increased risk of colorectal cancer, along with nine other cancers. The report also concludes that carrying excess belly fat -- regardless of weight -- is a risk factor for colorectal cancer. Starting Step: Become portion-size savvy. Choose larger portions of colorful vegetables, but keep servings of calorie-packed foods like meats, cheese and nuts smaller. Limit desserts and sweets to two or three times a week in small portions.
2. Fit activity into your day. From housecleaning to running, the most recent report finds that moderate physical activity -- of all types -- reduces the risk of colon cancer. (There was insufficient evidence to make a similar conclusion regarding rectal cancer.) Starting Step: Find 10 minutes today to move, whether taking a break at work or while watching TV. Build on that over time by taking more activity breaks or extending the 10 minutes to 30 minutes.
3. Eat plenty of fiber. Eating a diet with plenty of high fiber foods lowers the risk of colorectal cancer. For every 10 grams of fiber coming from foods daily -- slightly less than a cup of beans -- the risk of colorectal cancer is reduced by 10 percent. Starting Step: Fill two-thirds or more of your plate with vegetables, fruits, whole grains, beans and nuts, and no more than one-third with animal protein such as poultry or lean red meat.
4. Cut the red meat; avoid the processed. The report found that regularly eating high amounts of red meat and even small amounts of processed meat increases colorectal cancer risk. Ounce for ounce, consuming processed meat increases the risk twice as much as consuming red meat. Processed meats include hot dogs, bacon, sausage and deli meats. Starting Step: Limit red meat consumption to 18 ounces per week -- roughly the equivalent of five or six small cooked portions of beef, lamb or pork -- and avoid processed meat. Try fresh roasted chicken breast, hummus or peanut butter for sandwiches.
5. Go moderate on the alcohol. Evidence is convincing that drinking alcohol increases colorectal cancer risk in men and it probably increases the risk in women. When it comes to cancer risk, the best advice is: If you don't drink, don't start. For people who do drink, AICR recommends limiting alcohol to no more than two standard drinks daily for men; one for women. Starting Step: Become aware of how much a standard drink is by measuring the following amounts and pouring it into your glassware: 5 ounces of wine, 12 oz. beer and 1.5 ounces of liquor.
6. Enjoy plenty of garlic. Evidence suggests that a diet filled with relatively high amounts of garlic reduces the risk of colorectal cancer. Starting Step: Add chopped garlic to stews, stir-fries, vegetables and roasted meats. Chop the garlic then wait 10-15 minutes before cooking in order to activate the health-promoting ingredients.
Q and A
Q: If you sit in front of a window with sunlight coming through, will your body produce vitamin D or do you have to be outdoors with direct sunlight?
A: The process by which your skin naturally makes vitamin D when exposed to sunlight uses short-wave ultraviolet-B rays (as opposed to long-wave ultraviolet A rays). Typical car, home and office windows block most UVB rays, according to Dr. Bess Dawson-Hughes, director of Tufts' HNRCA Bone Metabolism Laboratory. The sunlight coming through a window will not usually make vitamin D. - Tufts Health & Nutrition Letter, March 2016.
RECIPE
Traditional corned beef and cabbage is loaded with preservatives and sodium. Eating Well magazine offers a healthier version, cutting 2,300 milligrams of sodium.
Quick Corned Beef & Cabbage
2 tablespoons pickling spice
1 teaspoon dry mustard
1 teaspoon kosher salt
1/2 teaspoon ground pepper, divided
1/2 small cabbage, cored and cut into wedges
8 small carrots, trimmed
2 cups halved baby potatoes
4 tablespoons extra-virgin olive oil, divided
2 tablespoons malt vinegar or white-wine vinegar
1 tablespoon chopped fresh dill
1 teaspoon whole-grain mustard
1 pound skirt steak, trimmed
Preheat oven to 450 degrees. Grind pickling spice in a clean spice grinder (or coffee grinder); transfer to a small bowl and combine with dry mustard, salt and 1/4 teaspoon pepper. Toss cabbage, carrots and potatoes in a large bowl with half the spice mixture and 2 tablespoons oil. Transfer to a large rimmed baking sheet. Roast, stirring once, until tender, 25 to 30 minutes. Meanwhile, whisk 1 tablespoons oil, vinegar, dill, mustard and the remaining 1/4 teaspoon pepper in a small bowl. Set the vinaigrette aside. About 10 minutes before the vegetables are done, cut steak in half crosswise and rub with the remaining spice mixture. Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Cook the steak, turning once, 2 to 3 minutes per side for medium-rare. Let rest on a clean cutting board for 5 minutes, then thinly slice against the grain. Drizzle the roasted vegetables with the vinaigrette and serve with the steak. Serves 4: 3 ounces steak and 1 3/4 cups vegetables each.
Per serving: 437 calories, 28 grams protein, 27 grams carbohydrate, 24 grams fat, 74 milligrams cholesterol, 6 grams fiber, 480 milligrams sodium.
Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
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