Colon cancer is on the rise among people under 50, and researchers are racing to uncover the reasons behind this alarming trend. Dr. Neelendu Dey, a leading figure in the study of gut microbes at the Fred Hutchinson Cancer Center in Seattle, has compelling theories about preventing this disease.

The Gut Connection: Microbes and Cancer Risk

Dr. Dey highlights the profound relationship between our gut microbiome—the trillions of microbes residing in our colon—and our overall health. Studies indicate that a diverse microbiome correlates with lower risks of various diseases, including colon cancer, obesity, type 2 diabetes, and even depression.

Your Diet Matters: What You Eat Impacts Your Gut Health

What we consume plays a critical role in shaping our gut microbiome. The rise of ultra-processed foods and sedentary lifestyles poses a threat to gut health, prompting researchers to explore how dietary interventions might prevent diseases like colon cancer. By studying individual microbiomes, Dr. Dey's lab aims to tailor dietary guidelines to optimize gut health and potentially ward off precancerous conditions.

Screening is Key: Dr. Dey's Personal Approach to Prevention

At 45, Dr. Dey follows the American Cancer Society's recommendations for routine colonoscopies. For those with heightened genetic risks, prompt discussions with healthcare providers about earlier screening can be lifesaving.

3 Essential Habits to Lower Colon Cancer Risk

Dr. Dey adheres to three straightforward yet impactful lifestyle modifications to bolster his gut health and lower his cancer risk.

1) Elevate Your Fiber Intake

One of Dr. Dey’s top strategies is ensuring he includes fiber in every meal. Fiber, abundant in fruits, vegetables, nuts, beans, and grains, acts as food for beneficial gut bacteria. Research shows that those consuming at least 30 different plant foods weekly enjoy a more diverse microbiome.

2) Say No to Ultra-Processed Foods

Ultra-processed foods are often filled with artificial additives, harmful to our gut health and linked to serious ailments like colon cancer. Dr. Dey actively avoids these when possible, choosing whole foods over convenient snacks whenever he gets the chance.

3) Stay Active: Exercise for Gut Health

Regular physical activity is a fixture in Dr. Dey’s life, as he engages in kickball and solo workouts. Exercise not only enhances heart health and helps maintain a healthy weight but also promotes gut health by accelerating digestion and increasing beneficial microbes.

In conclusion, Dr. Dey emphasizes the importance of understanding and nurturing our microbiome: 'Just as mastering the violin takes daily practice, safeguarding our health requires ongoing attention to our gut health.' Incorporating these simple yet effective habits could be your best defense against colon cancer.