Exercise may be among best ways to help prevent colorectal cancer

DR. PAUL MACKAREY

In 2000, President Bill Clinton dedicated March as National Colorectal Cancer Awareness Month, in an effort to increase public awareness of the facts about colon cancer — a cancer that is preventable and treatable, and has a high survival rate.

Regular screening tests, expert medical care and a healthy lifestyle, which includes a proper diet and exercise, are essential for prevention. Several studies have demonstrated that exercise can also help prevent colon cancer.

The American Cancer Society estimates that 136,830 people were diagnosed with colorectal cancer in 2014. Of these, 50,310 men and women will succumb to the disease. It is the second-leading cause of U.S. cancer deaths for men and women combined.

The good news: Incidence and mortality rates are dropping nationally and in Northeast Pennsylvania. The bad news: NEPA still has increased incidence and mortality rates compared with the national average.

Studies show that prevention of this disease is multifaceted. It includes engaging in daily exercise, eating a low-fat diet with little red meat, avoiding smoking, drinking in moderation and having regular colonoscopy screenings.

Early detection is the key to survival. Death from colorectal cancer can be eliminated if caught at the earliest signs of disease. Colorectal cancer progresses very slowly, usually over years. It often begins as noncancerous polyps in the lining of the colon. In some cases, these polyps can grow and become cancerous, often without any symptoms.

But some symptoms may develop: blood in the stool, changes in bowel movement, feeling bloated, unexplained weight loss, feeling tired easily, abdominal pain or cramps and vomiting. Contact your physician if you have any of these symptoms.

The risk increases with age, as 90 percent of those diagnosed are older than 50. A family history of colon cancer increases risk. Also, those with benign polyps, inflammatory bowel disease, ulcerative colitis or Crohn’s disease are at greater risk and should be screened more frequently.

Here’s a look at some prevention keys:

Colonoscopy

Colonoscopy is the most accurate screening test for detecting polyps and colorectal cancer. A long, thin, flexible tube with a camera is used to visually examine the lining of the colon. Polyps can be removed at the time of the exam if necessary. Most people should have this test starting at age 50, although high-risk populations — those with genetic predisposition or inflammatory bowel disease — may begin at age 40 to 45, or even younger.

Diet and nutrition

Diets rich in fiber are generally considered beneficial for overall health, including colorectal health. Limit high-fat foods, especially from animal sources. Limit red meat and dairy. A diet consisting of fish, fruit and vegetables is valuable. Some researchers theorize that Brussels sprouts, broccoli and cabbage may trigger a chemical process to turn on a gene to suppress tumors. Sunlight and vitamin D are thought to be important, too.

Lifestyle and habits

Smoking and excessive alcohol use increase risk for colorectal and other forms of cancer. Stress and anxiety can be cancer triggers.

Exercise

While there have been many studies about the benefits of exercise for colon cancer, none have been more encouraging than a recent study from the Hutchinson Cancer Institute in Seattle. Patients with abnormal cells on the lining of their colons, as found by colonoscopy, demonstrated positive changes and reversal of these cells after engaging in four hours of exercise per week for one year. Some studies have shown that exercise can reduce the risk of colon cancer by 50 percent.

How can exercise prevent colon cancer?

The intestine works like a sewage plant, recycling the food and liquid needed by your body. But it also stores waste before disposal. The longer the wastes remain idle in your colon or rectum, the more time toxins have to be absorbed from your waste into the surrounding tissues. Exercise gets your body moving, including your intestines. It stimulates muscular contraction, called peristalsis, to promote movement of waste through your colon.

Exercise to prevent colon cancer does not have to be extreme. A simple increase in daily activity for 15 minutes twice a day, or 30 minutes once a day, is adequate to improve the movement of waste through your colon. This can be simply accomplished by walking, swimming or biking, or playing golf, tennis or basketball.

For those interested in a more traditional exercise regimen, perform aerobic exercise for 30 to 45 minutes four to five days per week, with additional sports and activities the rest of the time. For those in poor physical condition, begin slowly. Start walking for five to 10 minutes two to three times per day. Then, add one to two minutes each week until you attain a 30- to 45-minute goal.

6 Common Mistakes That Can Prevent Weight Loss

By Chris Freytag

Spring is around the corner, and it's all about change. You shake off those winter blues and come alive again. You spring clean your house and your get rid of clutter in your closet. See ya, big winter sweaters, it's finally safe to venture outside again. Then you realize there's something else you want to change... your body! If you are on a mission to lose weight and improve your body by summertime, make sure you don't make one of these six common mistakes that prevent weight loss.

1. You don't break up with starchy carbs.
If you want to slim down, one of first things you should do is reduce your intake of starchy carbs. Avoid white breads and white rice, potatoes, fried foods and processed foods. Aim for more healthy fats like avocados and nuts in small quantities, and increase your intake of fruits and veggies. Squeeze fresh lemons into your water, too. Water helps you fill you up and lemons benefit your body in lots of ways! I always start my day with a tall glass of lemon water.

2. You are the queen of the same 'ol routine.
Your body gets used to the same exercise if you do it every day, and weight loss can be much more effective when you surprise your body once in a while. Change up your workout and mix it up by increasing the intensity or duration of your exercise. If you really want to blast fat, try some high intensity interval training. Called HIIT training, it involves shorter cardio workouts at a higher intensity. Getting your heart rate up in bursts revs up your metabolism and burns those calories. Oh, and make sure your workouts involve this sparkly glistening thing called "sweating."

3. You forget it takes two.
If you want to get right to it, you need two things for weight loss -- clean eating and exercise. Period. Not just clean eating. Not just exercise. It takes two to tango, as the saying goes. Try healthy eating and increased exercise to steadily lose weight. For every pound you want to lose, you need a deficit of 3,500 calories, or put another way, you need to burn an extra 3,500 calories. Create the 3,500 deficit with a combination of reduced caloric intake and an increased calorie burn with exercise. Most people have a tendency to overestimate the calories they are burning and underestimate the calories they take in, so keep that in mind! Remember, you can't lose weight for the long term without a combined effort of healthy eating and exercise. You won't be able to lose weight and keep it off if you only choose one method.

4. You live in stress mode.
Often overlooked in weight loss, stress can keep you stuck at a certain weight or cause you to gain, according to the Mayo Clinic. If you are stressed to the max, your body produces a hormone called cortisol, and if not controlled, your body can increase its fat storage. Plus, how often have you turned to a favorite food or snacked endlessly when you are stressed out? Get ahead of your stress and you can watch the numbers go down on the scale. Take a walk, get some fresh air, meditate, do something fun, read a book, laugh, call up a friend or seek some alone time. Find ways to reduce your stress and commit to doing a few of those things each week. Managing your stress effectively is an essential component of weight loss.

5. You love cardio (yeah!) but you ignore your muscles (boo).
Too often people get psyched that they are exercising most days of the week -- with some type of cardio -- and they forget about building and maintaining muscle. The less muscle you have, the lower your metabolism. The more muscle you have, the more calories your bod burns even when you aren't working out! For weight loss and a strong body you need to do some form of weight training. Don't be intimidated by the term, it doesn't mean you have to become a body builder and lift barbells. Grab a set of hand weights or try workouts that combine cardio and strength training. You also can use your own body weight and do planks, push-ups, squats or lunges -- they are all muscle-building exercises.

6. You skimp on sleep.
Straight to the point: Missing sleep increases your stress level and makes you hungrier. With a lack of sleep (less than seven hours a night) your ghrelin level gets off and stimulates your appetite more and your leptin level (responsible for suppressing your appetite) goes down, according to WebMD. If you want to lose more fat, get more sleep! You will be more likely to have mental clarity to make healthier decisions and your body will be able to operate at its best.

If you find yourself stuck on a plateau or not losing weight like you want to, put a little spring in your step and avoid these six things that can sabotage your weight loss! You can successfully push past a plateau and lose weight this spring!