Colorectal cancer, also known as colon cancer or rectal cancer, is a common type of cancer that usually starts in the inner lining of the colon or rectum. With the changing modern diet and increasing environmental pollution, the incidence of colorectal cancer is increasing year by year globally, especially affecting more and more younger adults.

In Hong Kong, there were over 5,000 new cases in 2020, making it the second most common cancer in Hong Kong. Although the incidence rate is high, we can effectively reduce the risk of colorectal cancer through simple lifestyle changes and health management. This blog will introduce 4 habits to help you keep colorectal cancer at bay.

Healthy diet

Research has shown that a high-fibre, low-fat, and low-calorie diet can reduce the risk of colorectal cancer. Sufficient intake of vitamins and minerals can also help prevent colorectal cancer. You are advised to:

-Eat more vegetables and fruits

-Consume more high-fibre foods

-Reduce the intake of meat and processed foods

Exercise regularly

Regular exercise is an important method to prevent colorectal cancer. Research has shown that engaging in at least 150 minutes of moderate-intensity exercise per week can lower the risk of developing colorectal cancer. You are advised to:

-Engage in at least 150 minutes of moderate-intensity exercise per week

-Avoid prolonged sitting

Quit smoking and drinking

Tobacco and alcohol are both risk factors for colorectal cancer. Smoking can cause harmful substances to enter the body, and alcohol can be metabolised into acetaldehyde, which damages cell DNA and increases the risk of colorectal cancer.

Receive regular screening

Regular screening facilitates early detection of colorectal cancer. Colorectal cancer often has no symptoms in its early stage, but a colonoscopy can help detect polyps on the intestinal wall as early as possible. Doctors will recommend different screening methods depending on the individual's condition, such as:

-Faecal occult blood test

-Colonoscopy

In addition to the 4 habits mentioned above, there are also other prevention methods for colorectal cancer, such as maintaining good mental health, reducing binge eating, and avoiding long-term use of certain medications. Preventing colorectal cancer requires comprehensive health management of various aspects, including dietary habits, lifestyle, and mental health. If you have any doubts, do not hesitate to consult with your doctor.

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