An apple a day might keep the doctor away. But preventative measures will definitely help to keep colon cancer away.

Colon cancer is the third-leading cause of cancer death for both men and women, following lung and breast cancer. Colon cancer shortened the lives of an estimated 50,000 people last year. Certainly, no one wants to hear such grim news.

Students tour "colon cave"

There is good news, however. Colon cancer is one of the most preventable types of cancer. Early detection saves lives. Colorectal cancer often produces symptoms at an early enough stage to make it treatable. Successful treatment, however, depends on early detection.

Rate your risk, since anyone can get colorectal cancer. The risk factors include:

• Family history of colorectal cancer
• Personal history of polyps or inflammatory bowel disease
• Being over 50 years of age
• Cigarette smoking
• Diet low in fiber; diet high in red meat and processed meat
• Alcohol consumption
• Lack of physical activity
• Substantial consumption of alcohol (more than 3 drinks per day)
• Body fat, particularly excess fat around the midsection One important form of prevention is to see your doctor for a physical check-up. Those that are 50 years of age or older are at increased risk and advised to be screened by having a test called a colonoscopy. If present, precancerous polyps in the colon can be identified and removed.

Another important form of prevention is to eat a healthy diet that is high in fiber. Simple steps toward an improved lifestyle are attainable and have great rewards in the long run. A few of the benefits of eating high fiber are that we protect our bodies by ushering out cholesterol.

Fiber provides bulk, greater satiety, can influence healthy weight loss and decrease risk of hemorrhoids. This makes fiber a valuable food weapon for fighting against many diseases and not just cancer but diabetes, cardiovascular disease, and obesity.

Dietary fiber is a vital nutrient that is important for bowel regularity. Maintaining regularity is essential for removing waste products from our bodies and avoiding toxic build-up. Fiber is the portion of plants that cannot be digested by the human digestive system. Fiber is found primarily in fruits, vegetables, whole grains, legumes/beans, nuts and seeds.

Fiber is classified and primarily known as soluble and insoluble. Plants typically have a combination of the two. Examples of foods higher in soluble fiber include whole grains such as oatmeal and barley, fruits such as apples, oranges, peaches, pears and plums, vegetables such as broccoli and carrots and legumes such as beans, lentils and peas.

Examples of food higher in insoluble fiber include vegetables such as green beans and dark green leafy vegetables, fruit skins and root vegetable skins, whole-wheat products and wheat bran, corn bran, seeds and nuts.

Foods that are highest in fiber are typically closest to their natural state such as unpeeled and unrefined foods. Therefore, a person should start with a plant-based diet then add to that lean protein sources and low-fat dairy products, if desired.

It is recommended that fiber intake be as high as 25 – 35 gm a day for women and 35 – 40 gm for men. According to the American Dietetic Association, the average fiber intake of Americans is only about 15 gm per day. Examples?

So, you can see an apple a day just might keep the doctor away!

Other tips for prevention include:

• Avoiding smoking because it is well-known that smoking is a risk factor for many cancers. Don’t start if you’re not a smoker and make the effort to quit if you do. There are many aids to assist with smoking cessation so be sure to talk with a physician.
• Limit alcohol because excessive use is a risk factor for cancer. If you choose to drink alcohol, drink in moderation only. Recommendations are to limit the amount of alcohol to no more than one drink a day for women and two for men.
• Exercise on a regular basis from at least three to five times a week. Recommendations are to get at least 30 minutes of exercise on most days. Talk to your doctor before starting any exercise program.
• Maintain a healthy weight because obesity also raises cancer risk. If you need to lose weight, ask your dietitian about healthy ways to achieve your goal. Aim to lose weight slowly by increasing exercise and making healthy food choices.

You can take steps to reduce your risk of colon cancer by making changes in your everyday life. Take those necessary and healthful steps by eating at least five servings of fruits and vegetables as well as up to six servings of whole grain products each day. By doing this you are very likely meeting your fiber requirements.

As part of your comprehensive health plan, it is beneficial to consult a dietitian. Registered dietitians are nutrition professionals and a source for credible and objective nutrition information. In addition, they are trained in the use of medical nutrition therapy for the cancer patient. If you think you need to see a registered dietitian, consult with your physician for the appropriate referral to the outpatient dietetic service through Health First.

Lori A. Drummond, R.D., L.D.