by Katherine Lawrence

The World Cancer Research Fund (WCRF), an international non-profit, released their “2011 Updated Report on Colon Cancer” lastmonth.  This report revisited the 2007 report, and updated it with new scientific findings and research that has happened since then.  This 2011 is important because it strengthened some of the original findings as to what foods and lifestyle choices increase and decrease colon cancer risk.  The mountain of scientific evidence has become too overwhelming to deny any longer…

What is the Colon? The colon is the largest part of the intestinal tract and has several important functions.  It removes water and salts from undigested foods, contains important bacteria and moves waste towards the rectum.

Colon Cancer Prevalence Colon cancer is the 3^rd most common type of cancer in the world.  It is most common in industrialized and urbanized countries, and is virtually nonexistent in Asia and Africa. 50% of all colon cancer cases are fatal and it is slightly more common in men than women (7:5 ratio).  According to the report, approximately 95% of cases are adenocarcinomas, or tumors.  Also, it specifies that 5-10% of cases are hereditary and attributes the rest to diet and lifestyle factors.  The most common treatment for colon cancer is surgery which removes the tumored part of the colon, along with ample margins to limit recurrence.  This often results in the patient requiring a colostomy bag from then on.

How Colon Cancer Forms Colon cancer forms when carcinogens, ingested through food, drink and other means, interact directly with the cells that line the colon, if they are not metabolized in the small intestine.  It can also develop from prior inflammatory bowel diseases like Crohn’s disease or ulcerative colitis.

How to Protect Yourself from Colon Cancer The most substantial evidence points to exercise and fiber as the biggest protectors against colon cancer.  Regular exercise can reduce abdominal fatness and reduce excess hormones in the blood.  Fiber, found only in plant foods, helps to remove carcinogens from the body and ushers waste from the colon, so its doesn’t “sit” for too long.  There is also probable evidence that garlic, calcium and fruits may help to prevent colon cancer.  Garlic is an allium family vegetable, which evidence shows help slow the growth of cancerous cells.  Fruit, is loaded with antioxidants that trap free radicals and prevent gene damage.  There is limited evidence that folate and selenium also benefit colon health, but more research is required to confirm this hypothesis.

Choices that Cause Colon Cancer “Cause” is a pretty strong word, but that is a sign of how clear the WCRF sees the evidence to be on colon cancer.  According to their compilation of decades of data, the primary causes of colon cancer are red meats, processed meats, alcohol, tobacco and abdominal/body fatness.  Red meat is defined as beef, lamb, pork and goat.  A processed meat is any meat that has been cured, smoked, salted or had preservatives added to it.   These include hot dogs, bacon, deli meats, bratwurst, sausage, pepperoni, etc… The evidence shows that processed meats increase colon cancer risk twice as much as red meat.     In one study, smoking two packs of cigarettes per day increased colon cancer risk by 38%.

Why Meats Conclusively Increase Risk When meat is cooked, it creates heterocyclic amines (HCAs), a potential carcinogen.  As it is cooked longer or at higher temperatures, more HCAs are formed.  These carcinogens can be absorbed in the colon and begin the cancer process.  Processed meats are especially dangerous because the preservatives (nitrates, nitrites, etc…) used are carcinogens.  Meat also contains no fiber, which we know to be beneficial for removing carcinogens from the body.

10 Ways to Prevent Colon Cancer

1. Eat more Fiber!  All plant foods contain fiber – beans and legumes contain the most per serving.

2. Exercise.  Achieve a healthy weight to reduce body fatness.

3. Eat more garlic.  This is an easy one – its delicious and can add flavor to just about any recipe.

4. Eat more leafy greens.  These are a great source of calcium and fiber.

5. Eat spinach for folate.

6. Eat brown plant foods for selenium – brazil nuts, brown rice, whole wheat, oats

7. Don’t smoke.

8. Minimize alcohol intake.

9. Avoid processed meats completely.

10. Avoid or reduce red meat consumption to 18oz per week, maximum.

(4oz = 1 deck of playing cards)

References:

WCRF Colon Cancer Report Summary 2011- http://www.wcrf.org/PDFs/Colorectal%20cancer%20report%20summary%202011.pdf

Colon Cancer Causation Matrix- http://www.wcrf.org/PDFs/Expert%20Report%20CUP%20with%20footnotes.pdf

AICR Press Release on Colon Cancer Findings - http://www.aicr.org/site/News2?abbr=pr_&page=NewsArticle&id=20691&news_iv_ctrl=1102