25 ways to improve colon health
The colon, or large intestine, is an integral part of the digestive system. A variety of conditions can have a negative impact on the function of the colon, causing digestive disorders and other symptoms, ranging from functional disorders (in which the colon looks normal but does not work properly), such as the syndrome. irritable bowel syndrome and constipation, with conditions like Chron’s Disease. , colitis, diverticulitis, cancer, etc.
Colorectal cancer, the third most commonly diagnosed cancer in men and women in the United States, is one of the most serious conditions affecting the colon. A number of risk factors make people more likely to develop colorectal cancer, including:
Personal history of colon polyps or cancer
Inflammatory Bowel Disorders (such as Irritable Bowel Syndrome and Chron’s Disease)
A diet low in fiber and high in fat
A sedentary lifestyle
As with most diseases, the risk factors for developing colorectal cancer and other colon-related health problems include modifiable and non-modifiable factors. For example, you can not do anything about your family’s health history, but you can certainly change your lifestyle by eliminating other risk factors such as smoking, drinking, a sedentary lifestyle etc. And while colorectal cancer is certainly one of the most serious health problems, many other colon-related conditions can have a negative impact on your quality of life. That’s why healthy lifestyle habits that reduce the risk of colorectal cancer and other colon conditions are crucial.
To help you begin to change your lifestyle in a positive way, we have put together 25 of the best ways to improve the health of your colon and reduce your risk of developing conditions associated with your colon.
Check out our top 25 tips to improve colon health (click on a link for more details):
Limit your consumption of red meats and processed meats.
Choose healthy fats.
Increase your fiber consumption.
Get more exercise.
Pay attention to your stool.
To drink a lot of water.
Focus on eating fresh fruits and vegetables while limiting processed foods in all food groups.
Aim for a mostly herbal diet.
Get tested for colon cancer.
Maintain a healthy weight
Get enough calcium.
If your constipation is common, talk to your doctor.
Identify the contributors underlying the digestive problems.
Take an occasional aspirin.
Prepare your food safely.
Eat fermented foods and probiotics.
Get your daily dose of vitamin D.
Try a natural and natural cleansing of the colon.
Drink an apple cider vinegar to cleanse to promote probiotic growth.
If you have inflammatory bowel disease, consult a nutritionist for targeted dietary advice.
Find a good source of soluble fiber.
Create meal plans to avoid eating processed foods, especially during peak periods.
Reduce your alcohol consumption.
Integrate more physical activity into your daily routine.
“It’s best to limit processed meats to a special treat from time to time as they contain other components, such as preservatives, that can cause cancer.”
1. Limit your consumption of red meats and processed meats. “According to the ACS, the risk of colon cancer increases by 15 to 20% if you consume 100 grams of red meat (the equivalent of a small hamburger) or 50 grams (the equivalent of a hot dog) of processed meats, such as sausages, bacon or hot dogs, per day.
“You can always have some red meat – about two four-ounce servings of red meat a week,” says Rasmussen. “However, it is best to limit processed meats to a special treat from time to time as they contain other components, such as preservatives, that can cause cancer.”Rush Registered Dietitian, Eating for a Healthy Colon,
2. Choose healthy fats. “All fats are not banned – just choose unsaturated fats and avoid saturated and trans fats as part of your colon cancer diet. The American Heart Association says that polyunsaturated fats can help lower cholesterol levels in the blood and improve cell health. Include in your daily diet good sources of omega-3 fatty acids, such as wild salmon, ground flaxseed, walnuts, and herbal oils such as olive and canola. A study published in the December 2013 issue of the Journal of Gastrointestinal Oncology found that although unhealthy saturated fats, commonly found in foods of animal origin such as red meat and butter, have been associated with increased risk of colon cancer, by consuming rich omega-3 fatty acids fish can reduce the risk of colon cancer by 12 percent. – Diana Rodriguez, Farrokh Sohrabi, MD, commented on eight dietary tips to prevent colon cancer and everyday health;
“Every day we need soluble and insoluble fiber for cleansing the colon.”
3. Increase your fiber intake. “Vegetable diets containing generous amounts of vegetables, fruits, beans, seeds, nuts and whole grains are high in fiber, which is the essential and non-digestible component of food. A high-fiber diet promotes healthy digestive tract by sweeping away debris from the colon, much like a broom. Fiber exerts the intestinal tract by stimulating peristalsis, the muscular contractions of the bowel-shaped intestine that reduce the intestinal transit time. The fibers also retain moisture in the colon, softening the stool.
“We need soluble and insoluble fiber for daily colon cleansing. Soluble fiber dissolves in water, unlike insoluble fiber. Insoluble fiber is particularly useful for improving elimination and preventing constipation. Soluble fiber increases beneficial bacteria, producing natural antibiotics that eliminate potentially harmful bacteria such as Salmonella, Campylobacter and E. coli. Researchers believe that adequate and consistent levels of healthy intestinal flora can also help prevent colon cancer. Soluble fiber is also important for binding cholesterol and facilitating its passage through the body.
4. Exercise more. “When you’re trying to keep your colon healthy, exercise is an essential part of the equation. By increasing blood flow and blood circulation during exercise, your colon (and your entire gastrointestinal system) receives more oxygen. This can help fight colon cancer and other diseases. Your physical training does not have to be extreme. Stretching, doing yoga or walking for 10 to 15 minutes a day is enough to help keep your colon healthy. –
5. Pay attention to your stool. “Stool should be done at least once a day and ideally after each full meal. If you do not kill often enough, toxins accumulate in your colon and also throughout your body … to every cell. Your whole body will look and feel toxic! – Nancy Sphar, quoted by Donna Gates, Powerful Tips for Improving the Health of Your Digestive System
6. Drink plenty of water. “Fill your bottle with water and drink! Frequently, increasing eliminations can occur simply by drinking more water throughout the day. 8 to 10 glasses of distilled or filtered water can help provide excellent hydration, better brain function and immediate bowel improvement. – Eileen Fedyna, Everybody Cops! 7 ways to have good bowel movements.
7. Focus on eating fresh fruits and vegetables while limiting processed foods in all food groups. “One of the best things a person can do to improve the health of their colon is to eat well. Healthy eating means having a balanced diet. One way to do this is to focus on many fruits and vegetables, freshly prepared meals and limit processed foods.
8. Aim for a mostly herbal diet. “Beyond fruits and vegetables, an herbal diet, including whole grains, nuts, seeds, beans, legumes, can provide additional protection. A new study shows that vegetarians are about 22% less likely to develop colorectal cancer, while plant consumers who consume fish and seafood once a month and have the highest risk reduction ( 43%). These peso-vegetarians also limited meat consumption to once a month, another important colorectal cancer prevention strategy. The consumption of red meat has long been associated with an increased risk of developing this type of cancer. Whether it’s fiber, folate or phytonutrients in plants that help reduce the risk of colorectal cancer, the message is that delicious, meatless meals can help.
9. Get tested for colon cancer. “Screening is a test that looks for cancer before the signs and symptoms appear. Colon screenings can often detect outgrowths called polyps that can be removed before they turn into cancer. These tests can also detect colon cancer earlier, when treatments are more likely to succeed. The American Cancer Society recommends screening at age 50 for most people; Talk to your doctor about when to start and which tests are best for you.
10. Maintain a healthy weight. “Apart from smoking, nothing else increases the overall risk of cancer more than being overweight. At least 11 different cancers have been associated with weight gain and obesity, including colon cancer. An ideal goal is to weigh what you did when you were 18 years old. Realistically, if you put on weight, the first goal is to stop putting on weight, which has health benefits. Then, to improve your health, work slowly to lose a few pounds.
11. Get enough calcium. “It has been proven that calcium reduces the risk of colorectal cancer. Calcium is found in a wide variety of foods, including dark green vegetables, low-fat dairy products, canned salmon and canned sardines, soy and tofu products, and fortified products such as fruit juice. ‘orange. Almonds, cottage cheese and yogurt are healthy calcium-rich snacks. Calcium supplements may also be necessary to reach your daily level of ingestion. – A healthy diet for the colon: foods that keep your colon clean
12. Talk to your doctor if you have frequent constipation. “Unfortunately, constipation is a problem that is often too widespread among the population. People consume less nutritious foods, are over stimulated and stressed, do not maintain healthy exercise habits, and damage their entire body with highly processed, chemically fed foods, “Understanding if you have chronic constipation and responding to your doctor’s concerns can help you avoid illness or disease progression. People over 50 years old are at increased risk of Crohn’s disease, intestinal polyps and ulcerative colitis and are recommended for medical screening.
13. Identify the contributors underlying the digestive problems. “Dr. Wolf recommends looking in depth at what you eat to see if you are consuming potential offenders. “Too much carbs can make you constipated. Artificial sweeteners such as sorbitol, mannitol and xylitol are great assets for diarrhea and bloating, “she says. Dietary supplements such as calcium and iron can also make you constipated.
“Sometimes the culprit can be physical intolerance. People with lactose intolerance do not have the enzyme needed to break down milk sugar (lactose). Some people are unable to digest casein, a protein found in milk. People with celiac disease (toxic proteinaceous body reaction in cereals such as wheat, barley and rye) or gluten sensitivity often have problems with bloating and diarrhea.
14. Take an occasional aspirin. “Nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin, are thought to reduce the risk of colorectal cancer. However, routine use can cause serious problems, such as gastrointestinal bleeding.”People at high risk of heart attack can take a baby aspirin every day, but at higher doses of aspirin that can help prevent colorectal cancer, the risks seem to outweigh the benefits.
15. Prepare your food safely. “Eating well is not enough, it’s important to prepare all your food safely. Burning or excessively charring your meat during barbecuing creates carcinogens harmful to your colon’s health. – 6 Essential Dietary Tips for a Healthy Colon, Gastroenterology Institute of Southern California;
16. Eat fermented foods and probiotics. “The human digestive system is made up of a vast network of beneficial bacteria that are responsible for the digestion of food, the absorption of nutrients, the fight against harmful bacteria and the elimination of toxins. When these bacteria are unbalanced, the digestive health can suffer and the more this bacterial balance is unstable, the more the damage can be serious.
17. Avoid caffeine. “Drink at least half of your weight in ounces in pure water every day. If the urine is still dark, increase this amount even more. Caffeine and other substances in soft drinks, tea and coffee are dehydrated and should be avoided. If you choose to drink them, add an extra amount of pure water corresponding to what you consume. “- Ginny Rawls, Tips to Improve the Lifestyle and Improve the Health of Your Colon.
18. Take your daily dose of vitamin D. “According to the American Journal of Clinical Nutrition, vitamin D can help maintain a healthy colon and even reduce your risk of colon cancer. You can get a sufficient dose of vitamin D a day by spending 15 to 20 minutes in the sun. If this is not a viable option, you can also get Vitamin D in the following forms:Oily fish,Bread,Cereal,Milk,Vitamin D supplements
19. Try a natural and safe colon cleansing. “If you’re looking for a colon cleanse, it’s important that you stay away from processed foods and cooked foods for two days. It is ideal for you to depend only on fresh vegetable juice for a day or two to improve bowel movements and cleanse the colon.Go on a diet of fresh vegetable juice for a few days if you want to clean your colon.Drink fresh vegetable juice several times a day as it contains vitamins, minerals, enzymes, amino acids and sugar that will help improve stool and keep your body healthy.Make sure you only eat freshly made vegetable juices. – Sharib, 10 Best Home Remedies for Colon Cleansing.
20. Drink an apple cider vinegar to cleanse to promote probiotic growth. “Apple cider vinegar is full of enzymes that promote the growth of probiotics. A study from the University of Kaiserslautern in Germany, published in a 2008 article in Nutrition, concluded that apple pectin and other apple extracts could stimulate the formation of butyrate, a nutrient related to the health of the colon.
21. If you have inflammatory bowel disease, consult a nutritionist for targeted dietary advice. “The nutritional requirements are specific to each individual and differ according to the state of the disease, the size and the age. A nutritionist can help you assess your individual needs. Calorie and protein requirements are similar for Crohn’s disease and ulcerative colitis. In both cases, the needs increase during inflammation and immediately thereafter to restore the losses.
22. Find a good source of soluble fiber. “A good source of soluble fiber to compensate for all fiber-free processed foods, the meat and dairy products we eat is recommended. The top three sources of fiber are psyllium seed husks, freshly ground organic flax seed meal (it must be freshly ground, or at least stabilized to avoid becoming rancid) and white chia seeds. A tablespoon of psyllium each day or 1.5 tablespoon of ground flax in the morning and evening with fruit juice or 1 to 2 tablespoons of white chia seeds sprinkled on your food will keep you regularly.
23. Create meal plans to avoid eating processed foods, especially during peak periods. “Create a meal plan that helps you avoid taking a hamburger on the run or ordering a pizza. Decide what you will eat each day of the week and then buy the ingredients you need to make fresh, nutritious meals. – Follow the pace of colon health during the holidays, Virtual Imaging.
24. Reduce your alcohol consumption. “In terms of cancer prevention, less (alcohol) is more. Alcohol use is a known risk factor for colorectal cancer – among other cancers – with increasing risk as alcohol use increases. If you choose to drink, try to limit your intake to one drink a day.
25. Integrate more physical activity into your daily routine. “From housekeeping to running, the latest report reveals that moderate physical activity – of all types – reduces the risk of colon cancer. (There was not enough evidence to draw a similar conclusion regarding rectal cancer.)