Colon cancer is one of the most common cancers that cause problems in the lower parts of the digestive system. In the first stage of colon cancer, a polyt, which is a small mucosal bump, appears. Then, if this polyp gradually undergoes cell changes, it is said that the person has colon cancer or colon cancer. Of course, not all polyps are cancerous. In other words, colon cancer is the growth of cancerous masses that you can easily prevent by following a few simple tips. In this article, we will teach you ways to prevent colon cancer. In the first step, it is better to see a doctor first. Your doctor will help you prevent colon cancer based on the results of colonoscopy or stool tests. Exercising, not consuming too much red meat, and not consuming alcohol and tobacco are among the most important ways to prevent colon or colon cancer. In the following, we will discuss the ways of prevention in detail. Colon cancer screening By using the screening test, you can find the irregularities of the colon and take appropriate measures to prevent it from turning into colon cancer. It is recommended that people over 45 years of age make colon cancer screening one of their priorities. Of course, we do not mean that people under the age of 45 do not need to undergo a screening test. The doctor can choose the right time to perform the screening test. Colonoscopy every ten years, tomography and flexible sigmoidoscopy every five years are recommended for the following people who are prone to colon cancer: • Severely overweight or obese people • Sedentary people • People addicted to smoking and alcohol • People who have a history of colon cancer or polyps. • People who have a history of inflammatory bowel disease. • People who have a family history of colon cancer or polyps. • People with a hereditary syndrome • People with Lynch syndrome • People with familial adenomatous polyposis People with type 2 diabetes Fecal immunochemical tests, guaifenesin-based fecal occult blood tests, and multipurpose fecal DNA tests are also recommended to measure the amount of blood in a person's stool or cancer cells. If the results of the tests do not agree with each other and irregularity is seen, the specialist doctor suggests a colonoscopy test to the patient to get a reliable result. Try to get your weight close to your ideal weight. People who are overweight or obese are prone to colon cancer and other cancers. No matter what age you are, you should definitely keep your weight balanced. If you are too thin, try your best to gradually reach the ideal weight. If you are overweight or obese, lose weight gradually. Never lose or gain weight quickly; Because according to research, two-thirds of people return to their original weight. We advise you to choose a proper diet with all the nutrients, not a diet that claims it can make you lose weight fast. Also, improper diet can make you suffer from various mental and physical diseases. Exercise plays an important role in achieving an ideal weight. exercise Inactivity leads to overweight and increases the risk of colon cancer. Half an hour of exercise a day, cycling and brisk walking can help prevent this type of cancer. Dancing, gardening and other healthy physical activities also keep you away from colon cancer. Research shows that regular exercise most days of the week stops the growth of colon cancer cells. In other words, the more physical activity you do, the lower your risk of developing colon cancer or this disease. Quit smoking and alcohol. By quitting smoking, in addition to preventing colon cancer, you can also prevent more diseases such as heart disease and types of cancer such as lung cancer. Quitting smoking may seem difficult, but the tremendous health effects of quitting smoking should not be ignored. If you cannot quit smoking, ask your doctor to suggest ways to quit smoking. Smoking reduces the body's ability to fight all types of cancer, especially colon cancer. The results show that the probability of getting this cancer in smoking women is nineteen percent higher than non-smoking women. Men who smoke are eight percent more likely to develop this type of cancer than non-smokers. Even a small amount of alcohol can cause cancer and other cancers. Gradually reduce your alcohol consumption and then stop. Eliminate stress in your life. Stress can have a great impact on colon cancer. By weakening the body's defense system, stress provides a suitable environment for cancer cells. There are many articles on the internet to combat stress. Study them and try to build a peaceful and stress-free life. Of course, if your stress is serious, be sure to consult a psychiatrist. Remove the people who are the source of your stress from your life. Stress, depression and other long-term mental illnesses and their lack of treatment increase the possibility of colon cancer. In other words, mental health has a direct relationship with your physical health. Eat calcium, vitamin D and vitamin B9. Consuming calcium and vitamin D in the right amount can reduce the risk of the aforementioned cancer. Doctors recommend daily intake of 1000 mg of calcium. Be sure to consult your doctor and take a blood test before taking vitamin D. If the test shows that you are deficient in vitamin D, start taking vitamin D as prescribed by your doctor. Do not take vitamin D in excess; Because you may suffer from bone decay, kidney failure and other dangerous diseases. Vitamin B9 is the folate-containing multivitamin that is essential for the production and regeneration of cells. This vitamin is very useful for repairing DNA, making red cells and preventing anemia. You can prevent colon cancer by taking a multivitamin with folate daily. Do not consume too much red meat and other meat products. A proper diet can be effective in preventing colon cancer. Excessive consumption of fast food, red meat, sausages and sausages increases the risk of colon cancer. It is better to eat three servings of red meat every week. Eating two servings of red meat per week will further reduce the risk of colon cancer. Researchers claim that elements in red meat can lead to alkylating mutations. The risk of death in patients with the above disease with the highest level of this type of mutation is almost 50% higher than other people. Eat fruits and healthy food. As we mentioned above, proper diet has a great effect in preventing the above disease. If one of your family members is suffering from colon cancer or if you are planning to prevent colon cancer with small and simple actions, don't forget to eat healthy foods. In this section, we give you foods for home treatment. There are countless foods that can be useful for preventing this cancer. For example, if we recommend consuming grapefruit because of its rich vitamin C, it means that other fruits containing vitamin C can also be useful in preventing colon cancer. Previous ways to prevent cancer may have side effects; But these foods are healthy and natural and their consumption is suggested by nutritionists. ### • Grapefruit in curing colon cancer This fruit, like other fruits of its family, is rich in vitamin C. This vitamin can prevent the formation of carcinogenic compounds of nitrogen, and as a result, it is an excellent food to prevent this disease. ### • Mulberry The berry family is also one of the most important fruits to prevent this disease. Blueberries, blackberries and red raspberries are rich sources of trostilbene. Trostilbene, antioxidant has anticancer properties. ### • Sweet potatoes Carotenoids such as beta-carotene are also considered as one of the anti-cancer antioxidants and can fight against colon cancer. Also, the dietary fibers in this potato prevent colon cancer and are very useful for the digestive system. ### • Peanuts are useful for colon cancer Most people like this food because of its great taste. But if you know that you can prevent colon cancer by consuming peanuts, you will love it. Peanuts are a rich source of vitamin E. This vitamin is a necessary antioxidant to fight colon cancer cells. ### • Flax seeds This food is rich in omega-3 and its consumption is recommended in a ground form. Omega-3 fatty acids have many benefits, including improving the immune system and preventing various cancers. In addition to omega-3, flax seeds also contain fiber and phytoestrogens. Research shows that fiber consumption affects colon microbial metabolism and can prevent inflammation and colon cancer. ### • Salmon to prevent colon cancer Research shows that vitamin D deficiency can lead to various types of cancer, such as colon cancer. Therefore, to prevent cancer, it is better to use foods rich in vitamin D, such as free-range salmon. Vitamin D can block the blood vessels connected to the tumors, thus stopping the growth of cancer cells. ### • Tea Tea catechin is an important compound in preventing the proliferation of colon cancer cells. Catechin also prevents the cell mutation of cancer cells. All types of tea are rich in catechins. So to prevent this disease, don't forget to drink your favorite tea. ### • Turmeric in cancer prevention Turmeric contains curcumin and is anti-inflammatory and anti-microbial. Curcumin can block the signaling of colon cancer cells. Researchers claim that turmeric has compounds with strong medicinal properties and can cure all types of cancer. ### • Pomegranate Pomegranate is rich in ellagic acid. Ellagic acid can fight the mutation and formation of cancer cells. Consuming foods containing polyphenols such as carrots and vegetables can reduce blood endotoxin levels and be useful in preventing the aforementioned disease. ### • Cabbage Plant foods contain plant nutrients (phytonutrients). These foods are found in the cabbage family and cruciferous vegetables such as broccoli and cauliflower and can prevent colon cancer. Cabbage contains carotenoids, fiber, vitamin C and flavonoids, which are very useful for the resistance of the body against chlorotanal cancer. ### Conclusion Like other cancers, this disease is preventable. You can prevent this cancer by doing the simple things mentioned in this article, such as exercising and eating healthy foods. If you change your diet and lifestyle, you will surely succeed. If you do not know how to fight bad habits such as smoking, drinking alcohol and inactivity, consult a doctor to suggest useful ways. **\*Gastroenterologist in Mashhad\***