Three Habits to Reduce Your Risk of Colorectal Cancer

March is National Colorectal Month and its time to get comfortable talking about the number 1 problem associated with number 2!

Let's face it-No one likes to talk about excretion patterns (or lack thereof), especially constipation. As a dietitian, I have the "opportunity" to talk about poop, "Code Brown", or Number 2 often.  After all what goes in, must come out!  Unfortunately, constipation is a BIG problem in America, due to many factors, such as eating the "typical" American diet (low in fruits and vegetables), lack of physical activity, and lack of adequate fluid intake.   Constipation refers to inconsistent, infrequent, or hard to pass stool.  Other symptoms can include abdominal pain, bloating, and the feeling of that there is unpassed stool in the rectum.

Chronic constipation can be problematic and be a real pain in the backside (literally).   It can result in hemorrhoids, anal fissure, fecal impaction, and even increased risk for colon cancer.  In fact, colorectal cancer is the second deadliest cancer in the United States.  If you are over the age of 45, it is time to get checked for colon cancer.  Screening can find warning signs of colon cancer or detect colon cancer early, making it much easier to treat.

How often should I go Number 2?

Experts agree that there is a wide variance in "normal" bowel patterns.  Typically, normal frequency is considered from 2-3 times per week to 3-4 times per week in adults.  (Please note, individuals that have had bowel surgeries, gastric bypass, etc... will experience vastly different excretion patterns in most cases from their pre-surgery habits).  The most important thing to monitor is what is normal for you.  If you normally go Number 2 daily, and then you notice that your bathroom time has decreased to 3 times per week, that will definitely indicate a change in normal bowel habits.

 What can I do If I am constipated?

1) Make sure that you are eating plenty of fiber.  The recommended amount of fiber is 25-30 grams of fiber per day.  For children, the recommend amount is the child’s age + 5.  Fiber content is listed on our food labels of packaged foods under the "Carbohydrate" heading.  Some packaged foods, such as fiber rich cereal, bars, and canned legumes can have a significant amount of fiber.  Whole fruits and vegetables (with the skin) are rich sources of fiber.  Dried beans and peas are also excellent sources, with a 1/2 cup of beans containing 6-8 grams of fiber. 

A Word of Caution about Fiber: If you have not been consuming much fiber, (let's say 10 grams per day), and suddenly increase your intake (to 30 grams the next day), then you are very likely to experience some not so pleasant side effects such as gas, foul smelling flatulence, loose stools.  Instead, if you recognize that you need to increase your daily fiber intake, proceed slowly, adding 2-3 grams per day, to avoid the nasty side effects. 

2) Drink Plenty of Fluid

If you increase your fiber intake, then it is very important to increase your fluids.  I like to use the swimming pool slide analogy.  When I was a little girl, I used to go to a public swimming pool that had a small slide with two water spickets that were supposed to wet the slide.  However, the slide was old and the water spickets did not adequately wet the slide.  I would climb to the top of the slide, and about halfway down, I would hit the dry area of the slide and literally get stuck midway on the slide.  This is exactly what happens in the bowel when someone eats a lot of fiber, without consuming adequate fluid.  The stool sticks in the bowel, resulting in abdominal pain and distention, which can be quite uncomfortable.

 3) Get Active! 

Make sure that you are being active.  This means that you are moving around throughout the day, engaging in physical activity, and reducing the time spent sitting.  The movement in the gastrointestinal tract, known as peristalsis, is more active when the whole body is active.  Active people have more regular bowel movements and less reported constipation and bloating.

The Ounce of Prevention is Worth the Pound of Cure!

Chronic constipation can increase your risk of colon cancer and other digestive issues.   Constipation can be managed by eating enough fiber, drinking plenty of fluid, and engaging in regular activity and exercise.   One in 24 people will be diagnosed with colon cancer in their lifetime.  Remember, early screening and detection is key to making a difference.