Colon cancer refers to malignant tumors that develop in the colon and rectum. If it occurs in the colon, it is called colon cancer; if in the rectum, rectal cancer. The exact cause of colon cancer has not been identified. However, risk factors are known.

 

Risk factors include △diet (meat, low-fiber meals, processed and refined foods, alcohol, carbonated drinks) △genetics (family history) △adenomatous polyps △inflammatory bowel disease △intestinal function decline △age (50 years and older). Experts say, "As people in the US and Europe increasingly consume foods high in animal saturated fats, colorectal cancer is also on the rise."

To prevent colon cancer, it is necessary to control the diet by reducing total caloric intake and consuming appropriate amounts of animal fats and dietary fiber. In particular, exercise is important for the prevention of rectal cancer. If the body is not moved frequently, the risk of cancer development increases.

 

What are the exercises to prevent colon cancer?

 

 

According to the World Health Organization (WHO) and others, the effectiveness of exercise in preventing colon cancer is specifically highlighted. For rectal cancer, engaging in more than one hour of physical activity per day reduces the risk of developing the disease by approximately 43%.

 

For this purpose, it is known that moderate to high-intensity physical activities are more effective than low-intensity activities. Low-intensity physical activities include yoga, household chores such as cleaning and laundry, and walking. Moderate-intensity activities include cycling, gym workouts, jogging, and hiking. High-intensity activities include aerobics, soccer, tennis, and swimming.

 

The principle by which exercise prevents cancer is through preventing obesity, reducing insulin resistance, providing antioxidant effects, improving immune function, and decreasing insulin-like growth factor (IGF), thereby blocking the formation of cancer cells. In the case of colon cancer, it also functions to activate colonic motility, shortening the retention time of toxic digestive food in the intestines.

 

However, excessive physical activity for middle-aged or elderly individuals can be harmful to health. Climbing a steep mountain without sticks, even if it is good for health, can cause knee joint injuries. It is important to gradually increase exercise intensity and duration according to an individual's physical condition.

 

What foods reduce the risk of colon cancer?

 

Eating habits are very important in preventing colon cancer.

 

According to 'Health Day,' to reduce the risk of colon cancer, you should increase the intake of five types of foods: vegetables, whole grains, legumes, nuts and seeds, and fiber-rich fruits.

 

Experts say, "Vegetables contain cancer-preventing nutrients such as carotenoids and flavonoids, and are rich in fiber, which limits the time waste in the colon for stool, thereby reducing the risk of cancer," and "You should consume colorful vegetables with every meal."

 

Not only vegetables but also whole grain foods are rich in fiber. When buying bread and cereal, choose products that contain whole grains.

 

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Every meal features colorful, vibrant foods.

If it looks pretty in the eyes, it probably tastes good too~

 

Please include vegetables in various colors.

Whole grain foods are beneficial not only for the colon but also for the entire body.

I think it now applies to all aspects of health.