Post by : Saif Rahman

Colon cancer has emerged as a prominent health issue globally. According to the World Health Organisation, over 1.9 million individuals were diagnosed with colon or colorectal cancer in 2022. Projections suggest this figure could rise to approximately 3.2 million cases annually by 2040 unless there’s a concerted effort in promoting early awareness, screenings, and healthy lifestyle choices.

While many know that fiber plays a crucial role in digestive health, NHS surgeon Dr. Karan Rajan emphasizes the importance of another nutrient: calcium. Traditionally recognized for its role in fostering bone strength, recent studies indicate that calcium also holds significant potential in reducing colon cancer risk.

Dr. Rajan states that consuming about 300 milligrams of calcium daily from natural foods could potentially decrease the risk of colon cancer by approximately 17 percent. This statement stems from a study published in the journal Nature Communications in January 2025. Researchers followed over half a million women for 16 years, allowing for highly reliable conclusions. The protective effects of calcium persisted even when accounting for variables like age, body weight, smoking habits, exercise levels, and family medical history.

Beyond bone health, calcium aids in transforming bile acids released during digestion into harmless compounds. This binding process shields the colon's inner lining from irritation and potential damage, thereby reducing the chances of any abnormal cell changes that can lead to cancer.

Dr. Rajan reassures that obtaining the necessary 300 milligrams of calcium doesn’t require unusual or expensive foods. A simple glass of milk provides this amount, as does a bowl of plain yogurt or a cup of cooked leafy greens like collard greens. Even just two tablespoons of chia seeds can deliver nearly 200 milligrams, making it straightforward to include these elements in one's daily diet.

For those who abstain from dairy, there are still ample plant-based sources of calcium. The study found that both dairy and plant sources yielded similar protective benefits, a crucial point for individuals choosing plant-based diets for health, ethical reasons, or personal preference.

Dr. Rajan further highlights that calcium sourced from whole foods is more effective than that from supplements. Research indicates that while supplements lower the colon cancer risk by about 9 percent, food-derived calcium offers nearly double that benefit at around 17 percent, likely due to the synergistic effect of other essential nutrients present in whole foods that supplements alone cannot provide.

Combining calcium-rich foods with fiber-rich options enhances this protective effect. Fiber promotes healthy digestion and a thriving gut environment, while calcium fortifies the colon's inner lining, offering multi-faceted protection against risks.

Simple dietary changes can yield substantial benefits. Incorporating a glass of milk at breakfast, adding yogurt at lunch, cooking leafy greens for dinner, or sprinkling chia seeds on fruits or oats are minimal efforts that can fortify health over the long haul.

Colon cancer often develops silently and may not manifest symptoms in its early stages, underscoring the critical nature of preventive measures. Experts recommend regular screenings, especially after age 45, to identify any early signs. Avoiding tobacco use, moderating alcohol, staying active, maintaining a healthy weight, and enjoying a balanced diet are crucial strategies to mitigate risk.

This guidance aims to help individuals make informed health decisions, although it should not substitute professional medical advice. Anyone with specific health concerns should consult a healthcare provider, as individual health needs vary, and personalized medical guidance is essential.

#Health #Wellness #Fitness