Good medicine is about getting back to the basics and leading a healthy lifestyle. And there’s no better way to do this than to start your day with a healthy meal.
I know this can be difficult some days, especially if you are in a hurry. If you are like me, you are lucky to get out the door on time to get to work, school, exercise class, or an early-morning meeting.
I want to help you be prepared for whatever may come your way throughout the day.
Even if you make an unhealthy choice (or two) later in the day by eating or drinking something high in sugar and low in nutrition, at least you know you started your day the healthy way. Adding veggies, protein, hydration and nutrition to your breakfast can help you lean more toward a healthy lifestyle.
Smoothies are a good choice for breakfast because you can add so many different (and healthy) ingredients to help you stay full all morning.
It’s important to remember that not all smoothies are the same. Some are full of sugar and lacking in nutrition. My favorite green smoothie is full of nutrients because, remember, our bodies need vitamins (vitamin D, calcium, B vitamins), minerals (iron), protein, fat and carbohydrates every day.
The ingredients in my green smoothie help in several areas of wellness, including heart health, protection from cancer and maintaining strong bones. I have listed the ingredients separately, including an explanation of what each ingredient brings to the smoothie.
I make this smoothie for breakfast most days, not only because it tastes great but also because it can prevent colon cancer.
Colorectal cancer is the third most common cause of cancer death in the United States, and the second most common cancer in women.
This is just one more excellent reason to give this smoothie a try for breakfast tomorrow and every day thereafter.
Colorectal cancer is preventable in most cases by early detection, though you can also improve colorectal health by maintaining a healthy weight and eating a proper diet—rich in fiber and antioxidants (like the ingredients in my green smoothie), low in saturated fats and red meat, and high in vitamins.
Did you know your lifestyle choices could tip the scale for whether or not you experience cancer in your lifetime?
It’s true.
No one purposefully acts to increase their cancer risk, however, not everyone knows which lifestyle choices will make a negative—or positive—difference.
Take colon cancer, for instance. Colon cancer risk is affected by lifestyle habits and can be detected early if people are aware of their risk, get timely screenings and watch for early symptoms.
Studies show there are ways we can proactively reduce our chances of developing colorectal cancer.
People who exercise daily, eat a diet high in fiber, fruits and vegetables, take adequate vitamins B6 and D, and eat fish regularly (not deep fried) have a lower relative risk of getting colorectal cancer.
People who smoke, drink more than two alcohol drinks per day and are obese have a higher risk. Hormone replacement therapy, statins and daily aspirin are also shown to be associated with a lower risk of colorectal cancer.
Many women I have cared for never thought they would get colorectal cancer. Some women think it is an older person’s disease or that only men are at risk.
Risk factors for colorectal cancer
• 50 years or older
• HPV infection
• Family history of colorectal cancer
• History of Crohn’s or ulcerative colitis
• Diet high in saturated fats and low in fiber
• Diet low in vitamins D and B complex
• More than one alcoholic drink per day
• Lack of exercise
• Obesity
How cancer develops
Cancer happens when cells start to grow out of control either from exposure to a cancer-causing agent like cigarette smoke, or damage in the process of growth control like with BRCA gene mutations.
If there is both exposure and a gene mutation, the risk is even higher. When cells grow out of control, they group together in a lump or mass and then can break free of the organ boundaries, and spread.
The earlier a cancer is caught, the easier it is to treat. Once cancer spreads, it is much harder to cure.
A cautionary tale
A patient I’ll call Susan never thought colon cancer would affect her. In her case, there was no family history, no inflammatory bowel disease, and she lived a healthy lifestyle. She is active, rarely drinks alcohol, eats low fat and takes her vitamins.
But Susan had symptoms. She ignored those symptoms, thinking it must be a yeast infection, constipation, or simply not important. Like many of us, she was so busy caring for her family she didn’t make the time to get checked out.
Her pain worsened, the discharge worsened and her bowel habits started to change more dramatically. She finally had no choice but to pursue testing. Susan learned she had Stage 4, metastatic colorectal cancer.
Susan underwent aggressive surgery and chemotherapy with a good result. Her story is one that should make us all pause and remember to seek care when something does not seem right. Another takeaway: Get your colonoscopy.
Be proactive
Donald Kim, MD, is a Spectrum Health Medical Group colorectal surgeon and cares for patients with colorectal cancer.
“Colorectal cancer is not only treatable but preventable with proper colon cancer screening,” Dr. Kim said. “Unfortunately, most patients present without symptoms, so it’s essential that you have your recommended screening colonoscopy.”
If you have risk factors for colorectal cancer, it is important you not only get an early screening, but also follow a healthy lifestyle to reduce your chances of getting cancer.
Risk factors include being 50 or over (45 and over if African American), have a first-degree relative with colorectal cancer, have a family history of colorectal cancer or genetic syndromes such as familial polyposis syndrome or Lynch syndrome. It also matters if you have a personal history of colon polyps or inflammatory bowel disease such as Crohn’s colitis or ulcerative colitis, or if you have had abdominal radiation.
The symptoms of colorectal cancer depend on the location of the tumor. They include a change in bowel habits such as new constipation or diarrhea, consistent new bloating and gas, rectal bleeding or dark tarry stools, a feeling of incomplete emptying, or persistent cramps and pain. Another sign of cancer is iron-deficiency anemia.
By Sonny Haskins, Master of Public Health Care Administration Intern at Wyoming Community Health Center
Colorectal cancer is the third most common cancer diagnosed in men and women. It is the third leading cause of cancer related deaths in women, and the second leading cause in men.
Lifetime risk of developing colorectal cancer:
1 in 21 for men
1 in 23 for woman
The American Cancer Society estimates that in the United States in 2017 there will be:
95,520 new cases of colon cancer
39,910 new cases of rectal cancer
Colorectal cancer is a concern throughout the United States, however death rates from colorectal cancer has declined over several decades for both men and women. This trend may be caused by the improved care to treat colorectal cancer over the years. The decline can also be credited to the ability to screen patients for early signs of the cancer; with these screenings, colorectal cancer can be prevented.
When you should get your colorectal cancer screening:
You should begin screening annually soon after you turn 50 years old
If you or a close family member have had colorectal cancer or signs of colorectal cancer
If you have been diagnosed with familial adenomatous polyposis (FAP)
If you have been diagnosed with hereditary non-polyposis colorectal cancer (Lynch Syndrome)
If you have not been screened for colorectal cancer contact your primary care provider to schedule your appointment today.
Remember with a colorectal cancer screening you can be preventing cancer!
