Gastrointestinal cancer encompasses cancers of the stomach, colon, liver, and pancreas. It is recognized as a leading cause of cancer-related deaths globally; however, adopting a proper diet and lifestyle can help prevent these cancers.

In a discussion with HT Lifestyle, Dr. Lohith U, a senior consultant in surgical gastroenterology, bariatric, and GI oncology at Manipal Hospital Sarjapur, stated, “While genetic factors play a role in gastrointestinal cancers, many of these conditions can be prevented by adhering to healthy dietary and lifestyle practices.”

How healthy diet can prevent gastrointestinal cancer

Increase Fiber Intake: A diet rich in whole grains, fruits, and vegetables contributes to a healthy digestive system. Fiber enhances digestion, promotes regular bowel movements, and reduces the risk of colorectal cancer by minimizing the gut lining's exposure to harmful toxins over time.

Limit Processed and Red Meat: High consumption of processed and red meats has been linked to an increased risk of colorectal cancer. Cooking these meats at high temperatures can produce carcinogenic compounds, such as nitrates and heterocyclic amines.

Incorporate More Antioxidant-Rich Foods: Foods high in antioxidants, such as berries, leafy greens, and citrus fruits, can help safeguard cells from damaging free radicals that may contribute to cancer development.

Reduce Salt and Ultra-Processed Foods: Excessive salt intake, primarily from processed and pickled foods, can elevate the risk of stomach cancer. Additionally, the chronic inflammation caused by consuming ultra-processed foods containing preservatives and unhealthy fats can lead to cancer development.

Stay hydrated: Consuming adequate water is essential for proper digestion and aids the body in eliminating toxins. High intake of soda can contribute to obesity, which is a significant risk factor for gastrointestinal cancers and other forms of cancer.

Lifestyle changes to decrease the risk of gastrointestinal cancer

Maintain a healthy weight: Obesity is a primary risk factor for colorectal, pancreatic, and liver cancers. A balanced diet combined with regular physical activity enables individuals to manage their weight effectively and reduce inflammation in the body.

Engage in regular exercise: Physical activity is crucial for weight management, supports digestive health, and helps reduce inflammation. The World Health Organization recommends that individuals engage in moderate exercise for at least 150 minutes each week to achieve optimal health benefits.

Avoid tobacco and alcohol: The use of tobacco products is linked to the development of cancers in the esophagus, pancreas, and stomach. Additionally, excessive alcohol consumption increases the risk of liver and colorectal cancers. Eliminating these habits significantly lowers the risk of gastrointestinal cancer.

Schedule regular screenings: Early detection is vital for saving lives. Medical examinations, such as colonoscopies and other screening tests, can identify early signs of precancerous conditions in the gastrointestinal tract, allowing for timely medical intervention. Individuals with a family history of gastrointestinal cancer should begin screening earlier than the general population guidelines suggest.

Manage stress and ensure adequate sleep: Chronic stress and insufficient sleep can weaken the immune system, leading to unhealthy eating habits that increase cancer risk. Mindfulness practices, such as meditation and yoga, along with good sleep hygiene, are beneficial for maintaining overall health.

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