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The digestive system plays a pivotal role in your overall health as it breaks down foods into their simplest form to allow the body to absorb nutrients, be used for energy, and repair cells. The digestive system comprises several organs essential for digestion, including the large intestine, better known as the colon [3]. It is a vital part of the digestive system, some of its key functions are to absorb water, and electrolytes from undigested food, to form and store excrement, and to facilitate waste removal in the body.
Considering its significance, it goes without saying that colon health is of utmost importance, especially when certain lifestyle behaviour choices can severely damage your colon, so much so that they breed a host of colon diseases that impact your overall health.
Unfortunately, colorectal cancer [4], or colon cancer, is one of the most common types of cancer [5] in Singapore, with approximately 1,500 new cases diagnosed annually. In fact, an individual has a 5.6% chance of being diagnosed with colorectal cancer in his or her lifetime. Although doctors are uncertain what actually causes colorectal cancer, colon polyps [6] that are formed in the inner lining of the colon carry the risk of becoming cancerous in the future. Most colon polyps are benign. However, adenomatous colon polyps have a higher possibility of becoming cancerous if they are given enough time to grow.
You must be asking, “Who is more likely to get colon polyps or colorectal cancer?”
Genetic factors, such as a family history of colorectal-related diseases and environmental factors like ageing, can increase the likelihood of developing colon polyps or colorectal cancer.
But what you may not be aware of is that some of your lifestyle and behaviour choices can actually increase the risk of developing adenomatous colon polyps and colorectal cancer.
Surprising as it may be, it is true! You could unintentionally be jeopardising your colon health through these lifestyle choices, and behavioural habits:
One of the most common risk factors that are associated with colorectal cancer, and colon polyps is an unhealthy diet [7]. As it turns out, researchers have identified that a diet that is rich in processed meats, high in sugar and animal fat, but low in fruits and fibre has been linked to an increased risk of developing colorectal cancer, and precancerous colon polyps. The food we consume can actually cause inflammation – which is a predisposing factor for colon cancer – in the large intestine. In fact, researchers discovered that animal fats, along with processed meats like hot dogs, bacon, and salami, can lead to chronic inflammation. What is even more shocking is that a person who consumes processed meat four (or more) times a week, is 20% more likely [8] to develop colorectal cancer compared to those who consume processed meat twice a week.
Our unhealthy eating habits and poor diet can result in obesity [9]. Much like the food we eat, excessive fat deposits can result in chronic inflammation, which increases the risk of precancerous colon polyps, and colorectal cancer. However, the effects of excess body fat [10], especially visceral fat, do not stop there. Being overweight, or obese can result in higher levels of insulin, as well as insulin-like growth factor, and sex hormones. As a result, these changes can increase the chances of developing colorectal cancer, and colon polyps.
We are certain you have heard that a sedentary lifestyle can risk your overall health and well-being. So, it is unsurprising that sedentary lifestyles, coupled with a lack of regular exercise, have been associated with obesity [11], which can lead to colorectal cancer and precancerous colon polyps. This is because a sedentary lifestyle and a lack of physical activities encourage insulin resistance, and chronic inflammation in the colon.
Smoking poses a significant risk factor for many diseases, including the development of colorectal cancer. The carcinogens contained in tobacco smoke [12], like aromatic amines, polycyclic aromatic hydrocarbons, and nitrosamines, can enter the bloodstream, and reach the colon. This is a call for concern as these carcinogens can induce DNA damage in the cells lining the colon, which can cause mutations that speed up the development of colorectal cancer, and precancerous colon polyps. To top it all off, smoking has been known to cause chronic inflammation [13], and oxidative stress throughout the body, including the colon. Chronic inflammation combined with oxidative stress creates a microenvironment that stimulates tumour growth by interfering with normal cellular processes and promoting the multiplication, and survival of cancerous cells. As if that is not bad enough, smoking has also been linked to alterations in the gut microbiota [14], thereby influencing the balance of beneficial, and harmful bacteria in the colon. This potentially exacerbates the risk of colon cancer and precancerous colon polyps.
Meanwhile, alcohol consumption has been consistently linked to an increased risk of precancerous colon polyps, and colorectal cancer. When alcohol is consumed, it is metabolised by enzymes in the liver, leading to the production of a carcinogen that promotes cancerous growth [15]. However, the adverse side effects of excessive alcohol consumption do not end there. Excessive alcohol consumption can further exacerbate the risk of precancerous colon cancer, and colorectal cancer because alcohol may interfere with the absorption of essential nutrients, like folate, which plays a role in DNA repair.
If you are feeling overwhelmed by the information overload, relax!
We understand that it can be daunting knowing that our poor lifestyle choices and behavioural habits can risk our health. But we do have some good news: you can lower the risks of developing colorectal cancer, and precancerous colon polyps!
Although it is impossible to prevent genetic mutations that often lead to precancerous colon polyps, and colorectal cancer, you can take charge of your health by adopting healthier lifestyle choices to lower the risk of colorectal cancer, and precancerous colon polyps.
So, where do you start? Here are some of our suggestions:
Right off the bat, it is important to adopt a healthier diet [16], which entails a diet that is rich in fruits, vegetables, and whole grains. You do not have to completely forget processed meat, or fat. The key here is to eat a wholesome, and balanced diet that is jam-packed with essential vitamins, minerals, and antioxidants that support your overall health, and bolster the body’s defences against cancerous cells. We understand that changing your diet can be a tall order. So, to help you out, here is a simple guideline [17] you can refer to:
Maintaining a healthy weight is one of the most effective ways to lower the risk of developing colon polyps, and colorectal cancer. On top of adopting a healthier diet, you can also incorporate regular exercises into your fitness regime to maintain a healthy weight or shed extra pounds. While the frequency of exercises, types, and intensity have yet to be properly determined, studies have found that physical activities can prevent roughly 15% [18] of all colon cancers. But what is more important is that exercising helps to regulate insulin levels, reduce obesity, and combat inflammation – all of which delay the progression of colon polyps, and colorectal cancer.
After learning how smoking can speed up the progression of colorectal cancer, do you still need some persuasion to put those cigarettes down? If you feel that it is too late for you to stop smoking due to your age, do not be discouraged! The health benefits of quitting smoking [19] can occur at any age, regardless of whether you are a social smoker or a chain smoker. So, if you smoke, then it is time to quit.
Now that you are aware of what increases the risk of developing colorectal cancer, and colon polyps, along with the preventative steps to take, it is time to take control over your colon health.
But taking care of your colon goes beyond living, and eating healthier. It also includes going for routine colorectal screening. Going for routine screenings, especially colonoscopies, can help detect, and remove colon polyps before they become cancerous [20]. Colonoscopies will also be able to detect colorectal cancer in its earlier stages, which increases the possibility of better treatment outcomes.
Do you know if your family has a family history of colorectal cancer or colon-related diseases? If you do not, then it is time to have a chat with your parents and find out your family’s medical history. By being armed with all the relevant, and necessary information pertaining to your health, it will be that much easier to get ahead of colorectal cancer, and colon polyps. Because genetics is a known risk factor [21] for colon-related diseases, you are at an increased risk of developing adenomatous colon polyps, and colorectal cancer.
Finally, flushing out your colon [22] will do wonders for your colon! Staying hydrated is one way to keep your digestive system functioning properly, and help reduce the risk of colon polyps, and colon cancer. You can even give home remedies for a colon detox juice a shot if you are up for it! Cleansing your colon will aid in weight loss and management, remove toxins from the body, improve your immune and digestive systems, and ultimately, lower the risk of colon polyps, and colorectal polyps. So, in a time when self-love is encouraged: love yourself, by showing your colon some attention and care.
[1] Digestive System (2021) Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/body/7041-digestive-system (Accessed: 29 April 2024).
[2] Your digestive system & how it works - niddk. (n.d.) National Institute of Diabetes and Digestive and Kidney Diseases. Available at: https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works (Accessed: 29 April 2024).
[3] Large Intestine (Colon) (2021) Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/body/22134-colon-large-intestine (Accessed: 29 April 2024).
[4] Colorectal (Colon) Cancer (2022) Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/diseases/14501-colorectal-colon-cancer (Accessed: 29 April 2024).
[5] Singapore Cancer Registry Annual Report 2021 (2023). National Registry of Diseases Office. Available at: https://www.nrdo.gov.sg/docs/librariesprovider3/default-document-library/scr-ar-2021-web-report.pdf?sfvrsn=591fc02c_0 (Accessed: 29 April 2024).
[6] Colon Polyps (2023) Mayo Clinic. Available at: https://www.mayoclinic.org/diseases-conditions/colon-polyps/symptoms-causes/syc-20352875 (Accessed: 29 April 2024).
[7] Mohammad, N.M. et al. (2022). Association between diet-related behaviour and risk of colorectal cancer: A scoping review. Journal of Cancer Prevention, 27(4), pp. 208–220. doi:10.15430/jcp.2022.27.4.208.
[8] Bradbury, K.E., Murphy, N. and Key, T.J. (2019). Diet and colorectal cancer in UK Biobank: A prospective study. International Journal of Epidemiology, 49(1), pp. 246–258. doi:10.1093/ije/dyz064.
[9] Obesity: What You Need To Know (2020) Healthline. Available at: https://www.healthline.com/health/obesity (Accessed: 2 May 2024).
[10] Obesity and Cancer (2023) Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/cancer/obesity/index.htm (Accessed: 2 May 2024).
[11] Inactivity and Cancer Risk: The Latest Research (2014). American Institute for Cancer Research. Available at: https://www.aicr.org/news/inactivity-and-cancer-risk-the-latest-research/ (Accessed: 2 May 2024).
[12] Chao, A. (2000). Cigarette smoking and colorectal cancer mortality in the cancer prevention study II. Journal of the National Cancer Institute, 92(23), 1888–1896. https://doi.org/10.1093/jnci/92.23.1888
[13] Hosseinzadeh, A., Thompson, P. R., Segal, B. H., & Urban, C. F. (2016). Nicotine induces neutrophil extracellular traps. Journal of Leukocyte Biology, 100(5), 1105–1112. https://doi.org/10.1189/jlb.3ab0815-379rr
[14] Antinozzi, M., Giffi, M., Sini, N., Gallè, F., Valeriani, F., De Vito, C., Liguori, G., Romano Spica, V., & Cattaruzza, M. S. (2022). Cigarette smoking and human gut microbiota in healthy adults: A systematic review. Biomedicines, 10(2), 510. https://doi.org/10.3390/biomedicines10020510
[15] Rossi, M., Jahanzaib Anwar, M., Usman, A., Keshavarzian, A., & Bishehsari, F. (2018). Colorectal Cancer and Alcohol Consumption-Populations to Molecules. Cancers, 10(2), 38. https://doi.org/10.3390/cancers10020038
[16] What To Eat To Lower Your Risk of Colon Cancer (2023). Cleveland Clinic. Available at: https://health.clevelandclinic.org/the-best-diet-to-lower-your-colon-cancer-risk-2 (Accessed: 4 May 2024).
[17] Ryan-Harshman, M., & Aldoori, W. (2007). Diet and colorectal cancer: Review of the evidence. Canadian family physician Medecin de famille canadien, 53(11), 1913–1920.
[18] Oruç, Z., & Kaplan, M. A. (2019). Effect of exercise on colorectal cancer prevention and treatment. World journal of gastrointestinal oncology, 11(5), 348–366. https://doi.org/10.4251/wjgo.v11.i5.34s
[19] Benefits of Quitting (2023). Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/tobacco/quit_smoking/how_to_quit/benefits/index.htm (Accessed: 4 May 2024).
[20] Zheng, S., Schrijvers, J. J. A., Greuter, M. J. W., Kats-Ugurlu, G., Lu, W., & de Bock, G. H. (2023). Effectiveness of Colorectal Cancer (CRC) Screening on All-Cause and CRC-Specific Mortality Reduction: A Systematic Review and Meta-Analysis. Cancers, 15(7), 1948. https://doi.org/10.3390/cancers15071948
[21] Colorectal cancer risk factors: Hereditary colorectal risk factors. Hereditary Colorectal Risk Factors | American Cancer Society. (n.d.). Available at: https://amp.cancer.org/cancer/types/colon-rectal-cancer/causes-risks-prevention/risk-factors.html (Accessed: 7 May 2024).
[22] WebMD. (n.d.). Colon cleanse: Benefits, methods, Risks & Health Implications. WebMD. Available at: https://www.webmd.com/balance/natural-colon-cleansing-is-it-necessary (Accessed: 7 May 2024).
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