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8 Ways You Can Cut Your Risk Of Colon Cancer

Monitor News Bureau





Colon cancer or colorectal cancer does not get much attention like other high-profile types of cancers. But that does not make it any less of a serious condition. It is one of the top five most common forms of cancer affecting both men and women. And the worst part is that half of the people who get affected by colon cancer actually die from it. All the more reason to take the disease more seriously! But there’s good news; colon cancer can be prevented. 75% of the colon cancer cases can be prevented by making simple lifestyle alterations.
1. Get a colonoscopy
To begin with, you must get a colonoscopy done. This procedure is basically a colon cancer screening. They usually begin when a person turns 50 and does not have any risk factors of the disease or a family history it. But if you have the risk factors, you must get the screening done before 50. In this procedure, doctors remove polyps forming in your colon. They develop over a period of 10 to 15 years and can turn into cancer. You might be required to go on a fast and colon cleanse. This procedure takes less than a day’s time.
2. Maintain a healthy weight
Obesity and being overweight are some of the important contributing factors for colon cancer. Ideally, you must try to weight the same as you did when you were 18. To begin with, stop putting on more weight. Even this one has benefits to offer. After this, you can try to cut down a few pounds.
3. Quit smoking
If you are not a smoker, then don’t begin in the first place. But if you have fallen prey to this awful habit, try to quit it as soon as possible. Smoking is that habit which contributes to the risk of many types of cancers, colon cancer is one of them. In fact, smoking is the second most important contributing risk factor for colon cancer. The benefits of quitting this habit can be evident after your last cigarette.
4. Be physically active
Being physically active has a wide variety of health benefits to offer. One such benefit is lowering the risk of colon cancer. The more you exercise, the better it is for your health. You must aim for at least 30 minutes of exercise every day. This could be brisk walking, yoga or even cardio. Dancing and gardening could also be helpful.
5. Drink moderately
Alcohol is a health hazard when taken in excess quantities. But if you take like just 2 glasses of red wine in a day, it will have some benefits for your health. So drink moderately. Excess alcohol can raise your risk of colon cancer, but it won’t when taken in limited quantities occasionally.
6. Limit red and processed meat
Red meats like steak, pork and hamburgers can be very harmful to your overall health. So is the case with processed meats like bacon, bologna, and sausages. They can increase your risk of colon cancer. So stick to a weekly consumption of these varieties of meat.
7. Fill up on calcium and vitamin D
Experts suggest that filling up on calcium and vitamin D can significantly lower your risk of colon cancer. Eat more of spinach, kale, broccoli, dairy, fortified foods and more. If you are deficient, talk to your experts about calcium and vitamin D supplements.
8. Eat high-fiber foods
Dietary fiber from plant-based sources is known to lower colon cancer risk. Fiber is non-digestible which is why it travels down your intestines intact and reaches the colon. Due to this these foods do not get enough time to cause any trouble in your system. It lowers the risk of cancer-causing acids from developing in the body, thereby lowering colon cancer risk.



Reasons Why You Should Start Your Day With Ginger

The Kashmir Monitor



Ginger is often used to add extra flavour to your tea. Ayurveda advises using ginger for various medicinal purposes. It has a strong taste and aroma which makes it can an appropriate element for your cup of tea. But you can add a change to your morning by adding ginger to it. Breakfast is the most important meal of the day and something like ginger which is loaded with health benefits can make your breakfast healthier. Adding it your tea is the easiest way to consume ginger but you can also try other methods to consume ginger as well. Here are 5 reasons why you should add ginger to your morning routine.

Health benefits of ginger

  1. Aids in weight loss

Ginger can help you control your appetite. If you consume ginger every morning you will experience reduced urge to eat. The best way to consume ginger for weight loss is ginger water. To male ginger water, you need to boil cups of water first. Then add at least two slices of ginger to it. Boil it for some time and later strain the mixture. You can drink it both hot and cold according to your preference. Consumption of ginger water every morning will regulate blood sugar levels as well.

  1. Better hair and skin health

Regular consumption of ginger water every morning can help you achieve flawless hair and skin. Ditch all the chemical loaded products for skin and hair and switch to ginger. The antioxidants and the vitamins present in ginger are beneficial for both hair and skin. It will also ensure better protection against skin infections and diseases.

  1. Improves gut health

You can say goodbye to all your digestive disorders with ginger. Adding ginger to your breakfast will give you a strong digestive system. It will give you relief from indigestion, nausea and heartburn. You can prepare ginger water for better digestion as well. To enhance its taste and benefits simply add mint, lemon juice and one teaspoon honey to it.

  1. Reduces inflammation

Ginger is popularly known for its anti-inflammatory properties. Staring your day with ginger regularly will result in reduces inflammation for long term. Arthritis patients can add ginger to their breakfast without giving a second thought. You will also notice relief from other body pains and swelling.

  1. Better cholesterol levels

Ginger can manage your cholesterol levels as well. Increase in bad cholesterol can trigger the risk of various chronic diseases. It is extremely bad for your heart health. You can reduce your LDL (bad cholesterol) levels with ginger.

You can experiment various methods to use ginger in the morning. You can prepare ginger tea, ginger jam, ginger smoothie or can simply add it to your soup.

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Testosterone replacement therapy can rise stroke risk in men

The Kashmir Monitor



Aging men with low testosterone levels who take testosterone replacement therapy (TRT) are at a greater risk of experiencing an ischemic stroke or a cardiac arrest, especially during the first two years of use, warn researchers.

Published in The American Journal of Medicine, the findings confirm concerns voiced by many health agencies about the potential risks associated with the treatment.

“Our findings show that the use of TRT was associated with an increased risk of stroke, transient ischemic attack or cardiac arrest during the first two years of use,” said Christel Renoux of McGill University in Canada.


According to researchers, there is a limited evidence on the long-term clinical benefits of TRT to effectively treat the modestly declining levels of endogenous testosterone levels of aging but healthy men.

“We strongly recommend that clinicians proceed with caution when considering prescribing TRT and first discuss both the potential benefits and risks with patients,” Renoux said.

The study analysed a large database of electronic medical records of patients enrolled in primary care practices in the UK and formed a cohort of 15,401 men, aged 45 years or older, with low testosterone levels (hypogonadism).

Users of TRT had a 21% greater risk of cardiovascular events compared with non-users, corresponding to an additional 128 events.

The increased risk appears to be transient, declining after two years of TRT use, which the investigators attribute to a phenomenon called “depletion of susceptible.”

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High intensity interval training can improve health

The Kashmir Monitor



An international research team has now found that bringing the science of high intensity interval training (HIIT) into everyday life could be the key to helping unfit, overweight people get more of the exercise they need to improve their health.

According to experts, from washing the car to climbing stairs or carrying groceries, each of these activities is an opportunity for short sharp bursts of ‘High Intensity Incidental Physical Activity’, HIIPA for short.

Speaking about it, study author Emmanuel Stamatakis said, “Regular incidental activity that gets you huffing and puffing even for a few seconds has great promise for health.”


In a study, published in the British Journal of Sports Medicine, Stamatakis and colleagues argue that when considering differences in physical capabilities by age, sex and weight, many daily tasks can be classified as ‘high intensity’ physical activity. That is, the kind of activity that gets you out of breath enough to boost your fitness.

According to them, including these kinds of activities into routines a few times a day will see significant health benefits for the majority of adults.

Professor Stamatakis added, “There is a lot of research telling us that any type of HIIT, irrespective of the duration and number of repetitions is one of the most effective ways to rapidly improve fitness and cardiovascular health and HIIPA works on the same idea.”

According to study authors the time commitment for HIIPA is close to zero minutes per day, and people could save even more time if their HIIPA involves brief walking sprints, or taking the stairs instead of waiting for the lift. Furthermore, other practical advantages are nil costs, no need for equipment and no concerns about a lack of skill or fitness.

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July 2019
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