[WORLD] Colorectal cancer is one of the leading causes of cancer-related deaths worldwide, but the good news is that many of the risk factors for this disease are modifiable. Lifestyle choices, particularly those related to diet and physical activity, can significantly influence the likelihood of developing colorectal cancer. Experts agree that one of the most crucial habits to break in order to reduce your risk is a sedentary lifestyle.
In this article, we’ll explore how a sedentary lifestyle contributes to colorectal cancer risk and what changes you can make to minimize this risk. We’ll also include insights from health experts on the habit to break to reduce colorectal cancer risk.
Before we dive into lifestyle changes, it’s important to understand what colorectal cancer is and how it develops. Colorectal cancer refers to cancer that starts in the colon or rectum. The condition typically begins as noncancerous growths called polyps, which over time can turn into malignant tumors.
Several factors can influence the development of colorectal cancer, including genetic predisposition, age, family history, and lifestyle choices. While you cannot change factors like age or genetics, making informed decisions about your lifestyle can play a significant role in reducing your overall risk.
The Sedentary Lifestyle and Its Impact on Colorectal Cancer
According to experts, the #1 habit to break to reduce your colorectal cancer risk is a sedentary lifestyle. Sedentarism—defined as prolonged periods of inactivity, such as sitting or lying down for extended times—has been shown to significantly increase the risk of developing colorectal cancer.
"Prolonged sitting can increase the risk of several health conditions, including colorectal cancer," says Dr. David L. Balfour, an expert on cancer prevention. Research has found that people who spend long hours sitting, whether at a desk job or in front of a screen, have a higher likelihood of developing colorectal cancer.
Why Does Sitting Increase Colorectal Cancer Risk?
Several mechanisms might explain why sedentary behavior contributes to the development of colorectal cancer. One of the key factors is the effect of inactivity on the body's metabolism. Sitting for prolonged periods can lead to a slowdown in the body's natural metabolic processes, including the breakdown of fat and sugar. This may cause an increase in insulin levels, which can, in turn, promote the growth of cancer cells.
Additionally, sedentary behavior often results in weight gain or obesity, both of which are recognized as significant risk factors for colorectal cancer. Fat cells produce certain hormones that can encourage the growth of tumors in the colon and rectum.
Moreover, physical activity helps regulate the digestive system. Regular movement stimulates the muscles in the intestines, improving bowel function and reducing the time harmful substances spend in the colon. This can help decrease the risk of cancer by preventing the formation of cancer-causing substances in the intestines.
How Physical Activity Can Lower Colorectal Cancer Risk
Regular physical activity has been shown to reduce the risk of colorectal cancer by promoting healthy digestion, reducing inflammation, improving insulin sensitivity, and helping maintain a healthy weight. According to the American Cancer Society, engaging in at least 150 minutes of moderate-intensity exercise each week can significantly lower the risk of colorectal cancer.
Dr. Balfour explains the connection between exercise and reduced cancer risk: "Physical activity can increase blood flow to the colon, reduce the time that waste material spends in the digestive tract, and decrease inflammation in the body—all of which help to lower cancer risk."
Furthermore, exercise helps to regulate hormones like insulin and estrogen, which, when present in excess, can fuel the growth of colorectal cancer cells. Regular physical activity also helps to maintain healthy levels of gut microbiota, which plays an important role in protecting the colon from harmful substances.
What Experts Recommend for Breaking the Sedentary Habit
If you’re trying to reduce your colorectal cancer risk, the most important step is to break the habit of prolonged sitting. Here are some expert-backed recommendations on how to get moving:
1. Incorporate Movement into Your Daily Routine
Start by breaking up long periods of sitting. For instance, if you work at a desk, set a timer to remind yourself to stand up and stretch or take a short walk every 30 minutes. Dr. Balfour suggests that even small amounts of movement can have a positive effect. “You don’t have to engage in intense workouts, but simply standing, stretching, or walking every 30 minutes can help reduce your risk,” he advises.
2. Aim for Regular Exercise
Aim for at least 150 minutes of moderate-intensity exercise each week. This can include activities like brisk walking, cycling, or swimming. If you’re new to exercise, start slowly and gradually increase your activity level over time. Dr. Balfour also recommends incorporating strength training exercises at least two days a week, as muscle-building activities have been shown to improve metabolism and maintain a healthy weight.
3. Take Active Breaks
If you find yourself sitting for long periods during the day, take short, active breaks. Consider walking around the house or office, doing some light stretching, or even engaging in activities like gardening or dancing. These small but consistent breaks can add up over time and help improve your overall health.
4. Use a Standing Desk
If possible, try using a standing desk or a convertible desk that allows you to alternate between sitting and standing throughout the day. This is especially useful if you work at a desk for extended periods of time.
5. Find Activities You Enjoy
Engaging in activities that you enjoy is key to maintaining a long-term exercise habit. Whether it’s walking, biking, dancing, or playing a sport, find something that makes you excited to move. Dr. Balfour emphasizes that consistency is more important than intensity, so choose activities that you look forward to doing.
Other Lifestyle Habits to Reduce Colorectal Cancer Risk
While breaking the sedentary habit is the most critical step, other lifestyle habits can also play a significant role in reducing your colorectal cancer risk. Experts suggest the following:
1. Eat a Balanced Diet
A diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce colorectal cancer risk. These foods provide essential nutrients, antioxidants, and fiber, all of which are vital for digestive health. Dr. Balfour highlights the importance of fiber: “Dietary fiber promotes regular bowel movements and helps keep the digestive system functioning properly.”
Avoid processed meats, which have been linked to an increased risk of colorectal cancer. Reducing your intake of red meat and opting for plant-based proteins can also lower your risk.
2. Maintain a Healthy Weight
Being overweight or obese increases the likelihood of developing colorectal cancer. Maintaining a healthy weight through regular physical activity and a balanced diet can reduce this risk.
3. Limit Alcohol Consumption
Excessive alcohol consumption has been linked to an increased risk of colorectal cancer. If you drink alcohol, it’s recommended to do so in moderation—this means no more than one drink per day for women and two drinks per day for men.
4. Don’t Smoke
Smoking is a known carcinogen and is linked to a variety of cancers, including colorectal cancer. Quitting smoking is one of the best things you can do to improve your health and reduce cancer risk.
Reducing your risk of colorectal cancer is within your control, and breaking the habit of prolonged sitting is one of the most effective changes you can make. According to experts like Dr. David L. Balfour, increasing your physical activity and adopting healthier lifestyle habits can significantly reduce your chances of developing this deadly disease.
Remember, even small changes like standing up more frequently, taking regular walking breaks, and finding fun ways to stay active can make a big difference over time. By combining physical activity with a balanced diet, maintaining a healthy weight, and avoiding smoking and excessive alcohol, you can take proactive steps toward protecting your health and reducing your risk of colorectal cancer.
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