The poop talk you didn’t know you needed (but really do).
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Hey Reader Look, my goal as a dietitian is not to scare you. Instead, I want to make you more aware and arm you with science-based information/tools about nutrition and health. That said, there is an alarming trend of increased rates of colon cancer, specifically affecting people under the age of 50 years old. Colorectal cancer is now the #1 deadliest form of cancer for men ages 20-49 years old and the #3 deadliest cancer for women ages 20-49 years, according to the NIH National Cancer Institute.
Ok, cool, Noah, thanks for scaring the sh*t out of us (pun intended)... What can you do about it? Well, I am glad you asked. While it is hard to pinpoint the exact cause of the increased rates of colorectal cancer, doctors and scientists tend to agree that diet and lifestyle play a significant role. Healthy diet and lifestyle changes you can start making today!
Eat more fiberThe average intake of fiber is 10-15 g per day. That is about ½ of what you need (~25 g for women and 38 g for men) Here is how to get more fiber in your diet
An excellent resource for more information is MyPlate Limit your consumption of processed meatsThis might be tough to hear, but processed meats like bacon, sausage, beef jerky, and hot dogs are linked to a higher risk of colorectal cancer. As someone who loves prosciutto, I know they’re delicious, but think of them as an occasional treat rather than a daily staple. Aim to replace them with leaner proteins like chicken, turkey, or plant-based options. Maintain a healthy weightCarrying extra weight, especially around your midsection, is linked to a higher risk of colorectal cancer. This isn’t about being skinny—it’s about staying within a healthy weight range that supports your overall well-being. Focus on balanced meals and regular physical activity to keep your body in check. Get regular physical activityYou don’t need to become a gym rat, but moving your body regularly is GOOD FOR YOU! Whether it’s a brisk walk, a bike ride, or a weightlifting session, aim for at least 150 minutes of moderate exercise per week. (30 min per day) Regular movement helps keep your weight in check and supports a healthy digestive system. Remember, these are minor changes that can add up to big results. Start by picking one or two habits to focus on, and build from there. Your health is worth it. Stay healthy, and keep moving forward! Your virtual dietitian, Noah Quezada RDN |
Noah Quezada RDN
I help people lose weight through nutrition.
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