Preventing the 2nd Leading Cancer Killer: Colon Cancer

The American Institute for Cancer Research estimates that 64,500 fewer Americans would be diagnosed with colorectal cancer every year if Americans would do three things: exercise, maintain a healthy weight, and follow a plant-based diet.

Here is a brief description of each lifestyle choice that reduces colorectal cancer risk:

• Exercise
  The American Cancer Society (ACS) recommends 150 minutes of moderate physical activity per week.

  A brisk 30-minute walk on your lunch break will help reduce your waistline and your cancer risk.

• Healthy weight
  It's easy to calculate your personal Body Mass Index (BMI) with simple arithmetic. Don't have the patience to crunch the numbers? Try the BMI calculator provided by The Centers for Disease Control & Prevention.

  Once you know your number, you need to know what it means. Knowledge is power! Think of your BMI as a traffic signal.

  • If your BMI is 19 to 24, you have a green light -- keep going!
  • A BMI of 25 to 29 has a yellow light -- proceed with caution, slow down.
  • A BMI greater than or equal to 30 is a red light -- STOP! If you proceed, it can be very dangerous.

• Plant-based diet
  A plant-based diet is not necessarily vegan, or even vegetarian, but it does consist of plenty of fruits and vegetables.

  At least two thirds of every plate should be filled with produce, beans, nuts, and grains. Meat doesn't have to be eliminated, as long as the portion is small, covering less than one third of the plate.

  The best protein sources are chicken, turkey, and fish. If you're craving a burger or steak, remember that red meat is fine in moderation, up to 18 ounces weekly. However, any meat that has been preserved by curing, salting, smoking, or the addition of chemical preservatives should be avoided. These meats include salami, bacon, ham, hot dogs, and deli meat.

Don't forget to watch this video for additional tips on preventing colorectal cancer, including guidelines for Vitamin D.