Each January, millions of people across the US and around the world set New Year’s resolutions. Many of these goals focus on improving well-being, such as losing weight or eating better, but colorectal health is equally important. That’s because it plays a crucial role in digestion, nutrient absorption, and immune support.
At his practice in Los Angeles and Glendale, California, board-certified colon and rectal surgeon Robert G. Yavrouian, MD, helps patients take practical steps to improve their colorectal health. Here, he offers five simple tips for doing just that.
Eating fiber-rich foods is one of the best ways to support your colorectal health. It promotes regular bowel movements, helps remove carcinogens (cancer-causing substances) from your system, and supports a healthy gut lining by reducing inflammation.
The American Society for Nutrition recommends that women eat about 25 grams of fiber a day and men to eat about 38 grams of fiber a day. This may seem like a lot, but it’s necessary. To increase your fiber intake, add fruits, vegetables, nuts, whole grains, and seeds to your snacks and meals. Start slow and increase your fiber intake gradually. Suddenly increasing your fiber intake can increase the risk of gastrointestinal issues, including bloating and gas.
Drinking fluids throughout the day helps prevent dehydration, but it also supports colorectal health by reducing the risk of constipation, bulking up stool, and helping your body eliminate waste.
You don’t necessarily need to drink eight 8-ounce glasses of water daily, but you should stay hydrated. Carry a water bottle with you, so you can have a drink whenever you’re thirsty, and incorporate water-rich fruits and vegetables, such as watermelon and cucumber, into your meals. Likewise, limit caffeinated beverages and alcohol, which can dehydrate you and cause digestive issues.
Regular physical activity helps lower your risk of heart disease, but it may also reduce the risk of colon cancer. Research from the American Cancer Society found that men who exercise regularly are about 8% less likely to develop colon cancer, while women are 14% less likely to develop it compared to sedentary individuals.
Try to get 30 minutes of exercise at least five days a week. Any type of movement is beneficial, whether that means lifting weights, walking, or cycling. Find a suitable activity and stick with it. The key is consistency.
Many people enjoy an alcoholic beverage or having a smoke after a long, stressful day or during the holidays. While occasional alcohol use may fit into a healthy lifestyle for some people, regularly drinking and any amount of smoking can damage the lining of the colon, disrupt the gut microbiome, and increase the risk of colorectal and rectal cancer.
You don’t necessarily have to avoid alcohol entirely, but you should make an effort to reduce how much you drink. For example, every time you drink a beer, follow it with a glass of water. If you smoke, quitting is one of the most important steps you can take for your colorectal health. Nicotine patches or chewing gum can make this process easier.
Colorectal issues, such as cancer and polyps, often present subtle symptoms early on. If you notice changes to your bowel habits, such as blood in your stool, increased cramping, or persistent or unusual abdominal pain, don’t wait to get screened. Prompt diagnosis and treatment can prevent cancer from spreading and significantly improve your prognosis.
Even if you feel healthy, follow your provider’s recommended screening schedule. Dr. Yavrouian encourages all patients 45 and older to begin regular colorectal screening, which often includes a colonoscopy. If you have a family history of colon cancer or anal cancer, earlier testing may be necessary.
If one of your New Year’s resolutions is to improve your colorectal health, we can help. Call the nearest office or book an appointment online with Robert G. Yavrouian, MD. After reviewing your health history, discussing your goals, and completing an exam, he can make personalized recommendations to support your digestive well-being.
