Introduction
Colorectal cancer is a type of cancer that affects the colon and rectum, which are parts of the digestive system. In Abu Dhabi, just like in other parts of the world, colorectal cancer is a serious health concern. According to the Abu Dhabi Health Services Company, SEHA, colorectal cancer is one of the most common cancers in the UAE, accounting for 9.4% of all cancers diagnosed in the country. It is also the third most common cancer among both men and women in Abu Dhabi.
Regular colon cancer screenings can help detect it early and make it easier to treat. In Abu Dhabi, SEHA hospitals and other private hospitals offer colon cancer screening and colorectal surgery to prevent, diagnose, and treat colorectal cancer.
Strategy 1: Healthy Diet
It is possible to reduce the risk of colorectal cancer by eating a healthy diet. Here are some tips for maintaining a healthy diet:
- Eat plenty of fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, and fiber, which are essential for maintaining good health. Every day, eat at least five servings of fruits and vegetables. It’s suitable for snacking or adding to meals.
- Choose whole grains: Whole grains are a good source of fiber, which can help keep your digestive system healthy. Examples of whole grains include brown rice, whole-wheat bread, and whole-grain pasta.
- Limit red and processed meats: Eating red meat, like beef, pork, and lamb, and processed meats, such as hot dogs and bacon, can raise your risk of colorectal cancer. One way to reduce the risk of colorectal cancer is by limiting the amount of red and processed meats you eat. Instead, opt for leaner protein options like fish, chicken, or beans.
- Avoid sugary and fatty foods: Foods with lots of sugar and fat, like candy, cookies, and fried foods, can make you gain weight. Being overweight can increase your risk of getting colorectal cancer. To stay healthy, you can eat less of these foods and choose healthier options like fresh fruit or a small handful of nuts.
By following these tips, you can maintain a healthy diet that may help reduce your risk of developing colorectal cancer. Remember, eating a variety of healthy foods and limiting your intake of unhealthy foods is key to maintaining good health.
Strategy 2: Physical Activity
Moving your body regularly can help reduce your chances of getting colorectal cancer. It helps your digestion, boosts your immune system, and lowers inflammation. It also helps to regulate hormones that can play a role in the development of cancer. Adding physical activity to your daily routine:
- Walk, run, or bike: These activities can be done outdoors or indoors on a treadmill or stationary bike. Aim for at least 30 minutes of moderate to vigorous exercise, such as brisk walking or running, on most days of the week.
- Participate in sports: Joining a sports team or league can be a fun and social way to get regular exercise. Some examples of team sports include soccer, basketball, and volleyball.
- Dance: Dancing is a fun and engaging form of physical activity that can be done alone or with others. You can take dance classes or simply turn on some music and dance in your living room.
- Do household chores: Activities like vacuuming, sweeping, and gardening can also count as physical activity. Aim to do these tasks for at least 30 minutes on most days of the week.
Remember to start increasing the duration and intensity of your physical activity. If you have any medical conditions or concerns, consult with your doctor before starting a new exercise routine. Also, try to find activities that you enjoy, so that you are more likely to stick with them over the long term.
Strategy 3: Quitting Smoking
Quitting smoking is an important way to reduce the risk of colorectal cancer. Smoking is linked to several types of cancer, including colorectal cancer. Smoking can also lead to other health problems, such as heart disease, lung disease, and stroke. Here are some steps you can take to quit smoking:
- Set a quit date: Choose a date when you plan to stop smoking. Mark it on your calendar and make sure to tell your friends and family so they can support you.
- Find a support system: Quitting smoking can be difficult, so it’s important to have a support system. This can include friends, family, or a support group.
- Try nicotine replacement therapy: Nicotine replacement therapy, such as patches or gum, can help reduce the physical symptoms of nicotine withdrawal.
- Avoid triggers: Triggers are situations or activities that make you want to smoke. Avoiding these triggers can help you resist the urge to smoke.
- Stay busy: Keeping yourself busy can help you distract yourself from the urge to smoke. You can try exercise, hobbies, or spending time with friends and family.
Remember, quitting smoking is a process, and it may take several attempts before you can quit for good. Don’t give up if you slip up and have a cigarette. Instead, learn from the experience and try again. Talk to your doctor if you need additional support or guidance in quitting smoking.
Strategy 4: Moderate Alcohol Consumption
Drinking too much alcohol can increase your risk of getting colorectal cancer. It’s important to drink in moderation to help reduce this risk. Here are some tips for moderate drinking:
- Limit how much you drink: If you drink alcohol, women should have no more than one drink a day, and men should have no more than two drinks a day.
- Know what a standard drink is: A standard drink is a 12-ounce beer, a 5-ounce glass of wine, or 1.5 ounces of hard liquor.
- Don’t drink too much at once: Drinking four or more drinks in two hours if you’re a woman or five or more drinks if you’re a man can be dangerous and increase your risk of cancer.
- Choose drinks with less alcohol: Beer and wine usually have less alcohol than other drinks. Drinking these instead can help you stay within the safe limits of drinking.
It’s still important to be careful, even if you don’t drink a lot. Drinking can be harmful if you have a family history of alcoholism, liver disease, or certain types of cancer. Talk to your doctor if you’re worried about your drinking.
Strategy 5: Regular Screenings
Regular colorectal cancer screenings can help detect precancerous growths or early-stage cancer before symptoms appear, making it easier to treat and cure cancer. There are different types of screening tests that your doctor may recommend, including:
- Fecal occult blood test (FOBT): A simple test that checks for blood in the stool, which can be a sign of cancer or other problems. This test is usually done at home using a test kit, and the samples are sent to a lab for analysis.
- Stool DNA test: A newer test that looks for DNA changes in the stool that may be a sign of cancer. This test is also done at home using a test kit, and the samples are sent to a lab for analysis.
- Flexible sigmoidoscopy: During a flexible sigmoidoscopy, a doctor will use a flexible tube with a camera to examine your rectum and lower colon for growths or polyps. The procedure takes place in the doctor’s office and usually lasts about 20–30 minutes.
- Colonoscopy: A procedure that uses a flexible tube with a camera to examine the entire colon for growths or polyps. This test is usually done in a hospital or outpatient center and takes about 30–60 minutes.
Your doctor will suggest a screening test based on your age and family history to check for any signs of cancer. It’s important to follow the schedule your doctor recommends to catch any potential cancer early. Here are some other tips to help you remember to get screened:
- Talk to your doctor about your screening options and schedule.
- If you experience any symptoms such as rectal bleeding, abdominal pain, or changes in bowel habits, talk to your doctor immediately.
- Prepare for your screening by following your doctor’s instructions on bowel preparation.
- Make sure to attend all follow-up appointments as recommended by your doctor.
Strategy 6: Maintaining a Healthy Weight
Maintaining a healthy weight is important for reducing the risk of colorectal cancer. Being overweight or obese can increase the risk of developing the disease. Here are some ways to help maintain a healthy weight:
- Eat a balanced diet: Eating different healthy foods like fruits, veggies, grains, lean meat, and low-fat milk can help you stay at a good weight. Limiting high-calorie, high-fat, and processed foods is also important.
- Practice portion control: Eating too much food, even if it is healthy food, can lead to weight gain. Use smaller plates, measure portions, and avoid eating in front of the TV to help control how much you eat.
- Stay active: Regular physical activity can help you maintain a healthy weight. Aim for at least 30 minutes of moderate to vigorous exercise, such as brisk walking or cycling, on most days of the week.
- Get enough sleep: Not getting enough sleep can lead to weight gain. Aim for 7–8 hours of sleep per night to help maintain a healthy weight.
- Limit alcohol consumption: Drinking too much alcohol can contribute to weight gain. It’s recommended that women have no more than one drink per day and men have no more than two drinks per day.
Stay at a healthy weight, it takes time and effort, and small, sustainable lifestyle changes can help you reach your goals. But, before making any diet or exercise changes, talk to your doctor if you have any medical conditions or concerns.
Conclusion
Colorectal cancer is a serious health condition, but there are effective strategies that can help to reduce the risk of developing this disease. By following these strategies, you can take an active role in promoting your health and well-being. Here are some key takeaways from this article:
- Colorectal cancer is the third most common cancer in the world, but it is also one of the most preventable.
- To reduce the risk of colorectal cancer, you can:
- Eat healthy foods
- Be physically active
- Avoid smoking and excessive drinking
- Get regular screenings
- Maintain a healthy body weight
- Pay attention to symptoms and see a doctor if needed
- These strategies work well when used together as part of a healthy lifestyle.
- You can reduce your risk of getting colorectal cancer by making small changes to your daily habits. Eat healthy foods, get active, and pay attention to symptoms. Don’t wait until it’s too late. Take action now and be proactive about your health!
Remember, it’s never too early or too late to start taking steps to reduce your risk of colorectal cancer. Whether you are a young adult or a senior citizen, there are things you can do to promote your health and well-being. If you have any concerns or questions about colorectal cancer, speak to your healthcare provider.
