Colon Cancer Awareness
Colon cancer is the second leading cause of cancer-related deaths and affects over one million people worldwide. Risk factors include age, smoking status, family history, physical activity, and diet.
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Simple Ways to Lower Your Risk
- Improve gut health with fiber from food! Aim for at least 30-50 grams/day.
- Avoid saturated fats found in animal products, palm oil, and sweets. Limit red meat, cured meats, fatty dairy, and pastries.
- Choose unsweetened beverages like water or tea, and limit added sugars and sweeteners.
- Keep alcohol intake minimal or omit it altogether. Avoid using all tobacco products and smoking.
- Increase physical activity. Aim for at least 150 minutes of cardio and resistance training (weights, swimming, bands, yoga, etc.) at least twice weekly.
Colon Cancer Facts
- Screening is now recommended starting at age 45 until age 75 for people at average risk.
- A history of polyps, Ulcerative Colitis, or Inflammatory Bowel Disease may increase your risk.
- Contact your Primary Care Provider for screening options!
Fiber Check
- 1 cup beans = 13-15 grams (g)
- 2 TBS flax or chia seeds = 8 g
- 1 cup wheat pasta or oats = 5 g
- 1 slice whole grain bread = 2 g
- 1 cup cooked greens = 7 g
- 1 cup corn or potato = 4 g
- 1 medium avocado = 13 g
- 1 cup berries = 3-6 g
- 1 large banana = 3 g
