Colon most cancers physician reveals stunning meals that slash danger of illness rising in younger folks
Dr Karen Zaghiyan urges people to consume more dairy
A top colon cancer doctor has revealed nine foods that could possibly lower your risk of developing the deadly disease.
Dr Karen Zaghiyan, who’s based in Los Angeles, says the first item on her list are dairy products such whole milk, reduced fat milk, lactose free milk, yogurt, and cheese.
It is believed that dairy can safeguard against cancer due to being high in calcium, which has been shown to reduce inflammation in the colon and prevent the growth of cancerous cells.
The vitamin D found in dairy products may play an important role in preventing the disease too as it helps the body absorb calcium from dairy products.
Another item on Dr Zaghiyan’s list of cancer-fighting foods is chocolate.
She highlights that the health benefits only come from dark chocolate and not regular candy such as Hershey’s and Cadbury‘s.
This type of chocolate has been shown to be protective against colorectal cancer development in some studies, though Dr Zaghiyan admits more research is needed to confirm the link.
She recommends a high-quality dark chocolate with at least 70 percent cocoa, and the higher the percentage, the better.
A top colon cancer doctor has revealed nine foods that could possibly lower your risk of developing the deadly disease
Dr Zaghiyan says polyphenols found in dark chocolate ‘protective against development of free radicals that build up and lead to the development of cancer.’
These substances have been shown to reduce inflammation, which is a driver of tumor growth.
However, the American Cancer Society warns that chocolate is ‘still candy, and it has extra calories, sugar, and fat,’ so it us best to eat it ‘sparingly’.
Being overweight is a risk factor for colon cancer, too.
Researchers from the University of Missouri-Kansas City recently looked at rates of colorectal cancer in people 10 to 44 years old over the last two decades and found cases had risen in all age groups.
The rate of colorectal cancers grew 500 percent among children ages 10 to 14 and 333 percent among teenagers aged 15 to 19 years.
Rates rose by 71 percent among people 30 to 34 to seven cases per 100,000 people. Among people 35 to 39, rates rose by 58 percent to 12 cases per 100,000 people.
Many young patients have their symptoms dismissed for more benign gastrointestinal conditions, leading to a more aggressive disease.
If you’re looking for a good way to start your day, Dr Zaghiyan recommends stocking up on whole grains for breakfast.
Oats are best – they contain lots of fiber and keep you full, which has the added effect of clearing out the colon and stopping you from overeating.
But unlike other experts, Dr Zaghiyan says don’t be afraid of cereal and bread, as long as they contain whole grains.
The above graph shows the increase in US colorectal cancers in men and women from 2000 through 2021
One study suggests that eating three servings (90 grams) of whole grains daily reduces the risk of colorectal cancer by 17 percent.
Another breakfast option could be fruit.
Dr Zaghiyan hit out at a prevailing myth among some health gurus that fruit is bas because it is high in sugar.
She explains that it actually ‘protects against many gut conditions, including colorectal cancer’.
Fruit is high in fiber which slows the release of sugar into the blood stream and prevents glucose spikes that are linked to disease.
She continues: ‘Studies have shown that purple, red, green, and white fruit, as well as berries and even dried fruits such as dates and figs are protective against colorectal cancer.’
Detroit Medical Center says that fruits can help fight colon cancer as they are ‘generally rich in antioxidants, fiber and species-specific phytochemicals that can help in protecting you from digestive problems’.
Meanwhile, the experts say apples, blackberries, bananas, blueberries, oranges, pear and raspberries are some of the best sources of fiber and its good to have a daily intake of different fruits.
Likewise, vegetables are also praised for their colon cancer fighting benefits.
Dr Karen Zaghiyan, who is based out of Los Angeles, says the first item on her list of foods to protect against colon cancer are dairy products
One study found that a pescatarian diet was associated with a 45 percent reduced risk of colorectal cancer
Dr Zaghiyan says: ‘Your mother was right, vegetables are good for you and specifically contain significant phytonutrients (natural compounds found in plants that can promote good health) as well as many vitamins and minerals that are beneficial for your health, as well as your gut health.’
In terms of which vegetables are best, Dr Zaghiyan suggests stocking up on cruciferous vegetables, which are cool weather vegetables and most bear flowers that are made up of four petals resembling a cross.
She says the best cruciferous vegetables are broccoli and cauliflower, and dark green vegetables like kale and spinach also have health benefits, with a high content of vitamins, minerals, and fiber.
Sticking to the gardening patch, legumes and nuts are another of Dr Zaghiyan’s recommendations.
She says produce such as lentils, beans, soy beans, as well as chickpeas have been ‘consistently shown to be protective against development of colorectal cancer and incrementally good for your gut’.
One study found a 28g serving of nuts a day was associated with a 33 percent lower risk of colorectal cancer, while a 100g serving of legumes was associated with a 21 percent reduced risk.
Moving on to something meatier, Dr Zaghiyan says she is a big advocate of fish and ‘studies have shown consistently that eating fish on a weekly basis protects against colorectal cancer development’.
She continues: ‘These include fatty fish, lean fish, as well as, believe it or not, canned fish, guys.
‘So the more fish you eat, the better it is.’
One study found that a pescatarian and vegetarian diet was associated with a 45 percent reduced risk of colorectal cancer.
Studies have shown that pescatarians are also protected against developing developing colorectal cancer.
In terms of drinks, Dr Zaghiyan recommends tea as her first choice.
One study showed that tea reduces colon cancer risk by 24 percent, and Dr Zaghiyan says it is packed with antioxidants which have a range of health benefits.
She adds: ‘Both black tea and green tea have been shown to be protective.
‘But green tea in particular has consistently shown to be protective against colorectal cancer development, especially when it’s drank everyday.’
Rounding things out, Dr Zaghiyan says coffee is one of her favorite things as it has a dual purpose in waking you up and safeguarding against cancer.
She tells her followers on TikTok: ‘If you’re a coffee drinker, you’re in luck because this is protective against development of colorectal cancer.
‘Believe it or not, drinking multiple cups a day, such as three or four cups, was [shown to be] even more protective.’
In one study by the American Cancer Society, researchers found that coffee drinkers who didn’t smoke had a lower risk of death from colorectal cancer.
A more recent body of research, as highlighted by Dr Zaghiyan, showed that decaffeinated coffee also helped lower the risk of colon and rectal cancer.
