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Genetic Link Between Colon Cancer Risk and Meat Consumption?

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It’s finally barbecue season again. The aroma of grilled hot dogs and hamburgers is the smell of summer and brings back memories of family picnics and ball games.

Although burgers and dogs are tasty, you may consider eating other proteins for your overall health. Past research shows eating red and processed meat can increase your risk for colorectal cancer (CRC). A new study suggests genetics can alter colon cancer risk based on red or processed meat consumption.

New Study Underscores Health Risks of Red and Processed Meat

A new study supported by the National Institutes of Health and led by the USC Norris Comprehensive Cancer Center, part of the Keck School of Medicine of USC, found that people who ate red or processed meat were, respectively, 30 or 40 percent more likely to develop colon cancer.

The researchers studied data on more than 29,000 people with colon cancer and more than 39,000 without colon cancer. During the study, they isolated two genes, HAS2 and SMAD7, that affected colon cancer risk based on red or processed meat consumption.

“These findings suggest that there’s a subset of the population that faces an even higher risk of colorectal cancer if they eat red or processed meat,” lead author Mariana C. Stern, PhD, a Professor of Population and Public Health Sciences and Urology, told Medical Xpress.

“It also allows us to get a peek at the potential mechanism behind that risk, which we can then follow up with experimental studies,” added Dr. Stern, who is also the Ira Goodman Chair in Cancer Research and the associate director for Population Science at the USC Norris Comprehensive Cancer Center.

The study made significant progress in establishing the connection between red and processed meat and colon cancer, but the team has not found a causal link for the genetic variants.

“This gives us some important food for thought,” said Dr. Stern. “We do these gene-environment interaction studies when we know there’s a clear association between an environmental exposure and a disease, but what happens in between is still a black box.”

What Are Some Alternatives to Red or Processed Meat?

Healthier alternatives to hamburgers, steak, hot dogs, sausage and deli meat include lean poultry like chicken or turkey breast. Poultry provides an excellent source of flavorful protein without the cancer risk. Try eating fish like salmon or tuna, which are rich in omega-3 fatty acids. Adding some seasonal vegetables to the menu will help you be satisfied and satiated.

Also, consider an alternate cooking method for proteins than grilling. Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals formed when beef, pork, fish or poultry cooks at high temperatures. Laboratory studies show HCAs and PAHs change the DNA in meat and can increase the risk of cancer.

Routine Screenings Can Detect and Even Prevent Colon Cancer

It is estimated there will be about 106,590 new cases of colon cancer and 46,220 new cases of rectal cancer in 2024. Of all the cancer deaths in people younger than 50, colorectal cancer is the leading cause of death in men and the second-leading cause of death in women.

Routine screening is the most effective way to prevent CRC, even more so than diet or exercise. Because colon cancer can develop slowly without symptoms, it is important for adults at average risk to begin screening at age 45. If you have risk factors, like a family history of colon cancer or colon polyps, inflammatory bowel disease or hereditary colon cancer, you should start screening earlier.

Several options are available to screen for colorectal cancer. The goal of colonoscopy is to find and remove polyps growing on the colon wall. Most polyps are benign; however, if they are not removed, some could become cancerous. If the exam does not detect polyps and you are not at higher risk for colon cancer, your next screening may be in 10 years.

If you choose to take an alternate screening test and your result is positive, you will need a follow-up colonoscopy to determine the cause of the positive result.

Don’t Ignore Potential CRC Symptoms

Talk to your doctor if you experience any of these common symptoms for colon cancer: abdominal pain, blood in the stool, changes in bowel habits, unexplained weight loss or vomiting.

If you have digestive symptoms, you should consult your doctor, regardless of your age.

Find a Gastroenterologist Near You

When was the last time you had a colorectal cancer screening? Scheduling your colonoscopy at an ambulatory surgery center may be a good option because these centers are dedicated to specific procedures and may be less expensive.

Physicians at our colon cancer screening centers are accepting new patients and look forward to serving you. Call today to make an appointment with a fellowship-trained gastroenterologist.

Study Finds Tumor Bacteria Differs in Young-Onset Colon Cancer

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A new study suggests that young-onset colon cancer patients may have unique tumor-related bacteria compared to average-age colon cancer patients.

Young-onset colorectal cancer (CRC) refers to cancer of the colon or rectum in people younger than 50. More cases are occurring and often leading to death, with most not caused by inherited syndromes. Average-onset CRC is defined as older than 60.

Tissue Differences in Young-Onset Colon Cancer Tumors

The study explored factors that could contribute to the rise in young-onset colon cancer. The research analyzed colon tissue samples from 136 people diagnosed with CRC before age 50 and then compared them to samples from 140 older patients (above age 60) with CRC.

The research found young-onset colon cancer patients may have unique tumor-related bacteria that causes left-sided, rectal and advanced stage tumors.

Young-Onset Colon Cancer Incidence Increasing

Since 2011, colorectal cancer incidence has been increasing by two percent a year in adults younger than 50 as well as adults between 50 and 54.

“The unexplained rise of young-onset colorectal cancer is of great concern,” said Alok Khorana, MD, oncologist and primary investigator of the study. “Our team discovered that bacteria were more abundant and compositionally distinct in tumors from young-onset patients. These insights help us to better understand the disease causes and inform new prevention approaches, diagnostic markers and therapeutic targets.”

Next Steps in Young-Onset Colon Cancer Research

The researchers found the bacteria in the tumor. They will now research how to use this information and create plans to tackle the issue.

“We will need to compare the bacteria to that of individuals who don’t have colorectal cancer,” said Shimoli V. Barot, MD, medical oncologist and first author of the paper. “Then we will try to figure out the role bacteria play in the pathogenesis of early-onset colorectal cancer. We want to determine what these bacteria are secreting, how they are interacting with the immune system around the tumor area and how the immune system could be primed to fight these bacteria.”

Through this research, Dr. Barot hopes they can discover new screening biomarkers and drugs that target tumor-related bacteria.

“Further research is needed into how lifestyle factors such as diet, medications and obesity may impact gut bacteria and contribute to young-onset colon cancers,” added Naseer Sangwan, PhD, a first author of the paper (Medical Xpress).

Begin Colon Cancer Screenings at Age 45 or Before

Most colorectal cancer forms from precancerous tissues, called polyps, that grow in the rectum or colon. Colon cancer is highly preventable with routine screenings. Because colon cancer can develop slowly without pain or symptoms, it is important to follow screening guidelines.

Adults at average risk for colon cancer should begin screening at age 45. If you have a family history of colon cancer or colon polyps, you should start screening earlier. Symptoms of colorectal cancer include changes in bowel movements, presence of blood in stool and abdominal discomfort. If you experience any of these symptoms, regardless of your age, make an appointment to see your doctor.

Colonoscopy Is the Gold Standard for Colon Cancer Screening

Several colon cancer screening methods are available, but colonoscopy is the most effective. This procedure allows your gastroenterologist to examine the entire colon and remove polyps before they become cancerous. A colonoscopy typically lasts less than an hour. If your doctor does not detect abnormalities and you are not at higher risk for colon cancer, screening is typically done every 10 years.

Find a Gastroenterologist Near You

Are you under the care of a fellowship-trained gastroenterologist? If not, we can help you find a doctor who specializes in digestive health. Our colon cancer screening centers are located throughout the country, and our physicians are accepting new patients. Call today to make an appointment for a screening colonoscopy.

Have IBD? Limit Sugary Treats, Screen for Colon Cancer

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Give yourself a gift this holiday season by eating healthy, nutritious meals–and scheduling a colon cancer screening.

Too many sugary snacks, drinks and desserts can cause stomach pain and tooth decay. Other long-term health issues include weight gain, diabetes and heart disease, reports the Centers for Disease Control and Prevention.

A new study shows eating too much sugar may aggravate inflammatory bowel disease (IBD) symptoms and interrupt Yuletide celebrations.

The University of Pittsburgh scientists found that cutting back on sugary foods can help relieve symptoms for people with IBD. Findings appear in Cellular and Molecular Gastroenterology and Hepatology.

“Too much sugar isn’t good for a variety of reasons, and our study adds to that evidence by showing how sugar may be harmful to the gut, said senior author Timothy Hand, Ph.D., in Medical Xpress. “For patients with IBD, high-density sugar–found in things like soda and candy­–might be something to stay away from.”

Hand is associate professor of pediatrics and immunology at Pitt’s School of Medicine and UPMC Children’s Hospital of Pittsburgh.

What Is Inflammatory Bowel Disease?

The CDC said IBD is a term for two conditions: Crohn’s disease and ulcerative colitis. These conditions are “characterized by chronic inflammation of the gastrointestinal (GI) tract. Prolonged inflammation results in damage to the GI tract.”

Although the exact cause of IBD is unknown, it is the result of a weakened immune system, according to the CDC.

“The prevalence of IBD is rising around the world, and it’s rising the fastest in cultures with industrialized, urban lifestyles, which typically have diets high in sugar,” Hand said.

Too Much Sugar Harms the Colon

According to the USDA, a 2,000-calorie diet should not exceed 200 calories from added sugars. This amount is approximately equivalent to 12 teaspoons.

The CDC lists added sugars as sucrose, dextrose, table sugar, syrups, honey, and sugars from fruit or vegetable juices.

The University of Pittsburgh studied the effects of sugar on inflammatory bowel disease. Researchers fed mice either a standard or high-sugar diet. Then they treated the mice with DSS, a chemical that damages the colon, to produce IBD symptoms.

Nine days later, all the mice on the high-sugar diet died. In contrast, all the animals on the standard diet survived until the end of the 14-day experiment.

Findings showed a high-sugar diet impairs cell renewal in the colon and exacerbates gut damage in IBD.

“Our research suggests that consuming high levels of sugar could have negative outcomes for repairing the colon in patients with inflammatory bowel disease,” Hand said.

IBD and Colon Cancer Similarities

Colorectal cancer is the second-leading cause of cancer death in the United States for both men and women. Everyone is at risk for this disease, regardless of age.

IBD and colon cancer can share similar symptoms, so it is important to get an accurate diagnosis. Consult your healthcare provider if you experience any of these symptoms:

  •  A change in bowel habits
  • Abdominal pain
  • Rectal bleeding
  • Weight loss
  • Fatigue

To accurately determine your condition, a colon cancer screening may be recommended. Colonoscopy is the gold standard for CRC screenings. This test lets a doctor see the whole large intestine, find and remove polyps that could become cancerous.

For people at average risk for colon cancer, healthcare agencies recommend starting screenings at age 45. Individuals should be screened even if they don’t have symptoms.

People with IBD have a higher risk of colorectal cancer than the general population, according to the Crohn’s and Colitis Foundation.

If you have Crohn’s disease or ulcerative colitis, you may need to have a colonoscopy before age 45. In some cases, you may need to have a colonoscopy more frequently.

Anyone with the following risk factors may need a colonoscopy before age 45 or more often:

  • Family history of colorectal cancer
  • Polyps (growths inside the colon and rectum) that may become cancerous

Discuss recommended screening intervals with your healthcare provider.

Find a Gastroenterologist Near You

To enhance your quality of life, consume sugar in moderation and undergo screening for colon cancer.

The 12th annual Crohn’s and Colitis Awareness Week is Dec. 1-7. Improving your nutrition by reducing sugar may lessen IBD symptoms and help prevent other harmful medical conditions.

Colorectal cancer is both preventable and highly treatable when detected early, before it spreads to other organs. In 2020, the CDC said about 68 percent of colorectal cancer deaths could be avoided if everyone eligible got screened.

Coverage of colonoscopy differs with health insurance policies. In most cases, there should be no out-of-pocket costs (such as copays or deductibles) for CRC screening tests.

You should contact your health insurance provider to verify any charges and to approve a colonoscopy before age 45.

If you are looking for a quality gastroenterologist, we can help. Our doctors perform colonoscopy screenings at ambulatory surgery centers around the country. Request an appointment at a center near you to schedule a colonoscopy.

Sugary Beverages Could Increase Colon Cancer Risk

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Consuming sugary beverages like soda, flavored coffees and energy drinks could increase your risk of cancer death.

Sugar-sweetened beverages (SSBs) are among the leading sources of added sugars in the United States. People who regularly consume sugary drinks are more likely to be overweight or obese.

New Study Links Sugary Beverages and Cancer Risk

Researchers looked at data starting from 1982 where 934,000 cancer-free participants provided information about beverages they consumed over the next 34 years. By 2016, about 135,000 participants had died from cancer.

People who drank sugar-sweetened drinks had an increased risk of obesity-related cancers and an increased risk for kidney and colon cancer. Artificially sweetened beverages also increased patients’ cancer risk. Participants who drank beverages with artificial sweeteners were more likely to develop pancreatic cancers.

Regular Exercise Prevents Colon Cancer

You can reduce your risk of colon cancer by making exercise a priority. Even low-impact activities can elevate your heart rate and burn calories. Therefore, it’s important to incorporate strength, endurance, balance and flexibility into your workouts.

Here are some examples of low-impact activities that might help you maintain a healthy weight:

  • Swimming — Known as the “no impact” workout, swimming is ideal for all age groups. Even adults with arthritis and back pain can swim without straining their muscles and joints.
  • Walking — Experts agree that walking may be the best activity for older adults. Daily walking can help prevent chronic conditions and help people lose weight. Walking can also improve mental health, so get outside and walk every day.
  • Yoga — Combining balance, flexibility and strength, yoga focuses on coordination and stabilizing the core. Improving stability can prevent falls and fractures in older age.
  • Strength training — Whether you use dumbbells, resistance bands or just your body weight, strength training is essential for maintaining and building muscle mass.

Nutrition and Colon Cancer Prevention

A healthy diet is another crucial factor in preventing colon cancer. Consuming sugary drinks, processed food, red meat and fatty foods can put you at risk for obesity and many cancers. If you are struggling to lose or maintain a healthy weight, talk to your doctor about developing a nutritious diet.

Schedule Your Colonoscopy at Age 45

Most cases of colon cancer are preventable with routine screenings. According to the U.S. Preventive Services Task Force, adults at average risk for colon cancer should begin screening at age 45. However, it’s vital to know colon cancer affects people of all ages. You should begin screening earlier if you have a family or personal history of colon cancer or colon polyps. You should also see your doctor, whatever your age, if you have digestive symptoms (including changes in bowel habits, blood in your stool and abdominal pain), which may be a sign of colon cancer.

Although there are many colon cancer screening methods, colonoscopy is the most effective because it allows your gastroenterologist to examine the entire colon and remove precancerous growths called polyps.

Locate a Gastroenterologist Near You

A gastroenterologist is a physician who has specialty training in digestive health and disease. Have you had a colonoscopy? If not, it’s time to make an appointment. Our colon cancer screening centers are located throughout the country. Locate a screening center near you and make an appointment today.

Eating More Whole Grains Could Prevent Colon Cancer

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Red meat and processed meat can be highly inflammatory and are linked to a greater risk of colon cancer. A plant-based diet is more globally sustainable and can help prevent chronic disease. Research shows that eating a high intake of whole grains can reduce the risk of developing type 2 diabetes, heart disease and colon cancer.

Replacing Animal Protein with Plant Protein

A collective group of researchers from Nordic universities and institutions proposed to reduce red meat consumption in Europe and replace it with whole-grain foods.

“Both scientists and (the) public seem to have missed the yet untapped potential that grains can contribute towards a more sustainable food system and a healthier population,” said Professor Rikard Landberg from Chalmers University of Technology in Sweden. “Even small changes in dietary patterns could make a large difference both to environment and health and grains could represent one of these possibilities” (Medical Xpress).

It is a fact that whole grains are an essential part of a healthy diet. The American Association of Cereal Chemists defines whole grains as consisting of the “intact, ground, cracked or flaked caryopsis (grain), whose principal anatomical components—the starchy endosperm, germ and bran—are present in the same relative proportions as they exist in the intact [grain].”

Refined grains have some or all of the bran layers removed during processing, reducing fiber and micronutrients. A high-fiber diet is important for colon cancer prevention because fiber:

  • increases stool bulk
  • dilutes fecal carcinogens
  • decreases the transit time of digested food in the intestines, thus reducing the contact between carcinogens and the colon’s lining (NCBI).

How to Add More Whole Grains to Your Diet

You can make small, daily changes to your diet to increase your whole grain intake. Here are a few ways to get started:

  1. Choose whole-grain pasta, bread, tortillas, bagels and buns. Look at the grams of dietary fiber per serving. The higher the fiber, the fuller you will feel.
  2. Eat a high-fiber, whole-grain breakfast cereal or oatmeal. Choose whole grains over refined items when selecting bread, buns, bagels, tortillas, pasta and other grains.
  3. Try new grains like quinoa, barley, buckwheat, millet and whole rye. Buy large amounts in bulk and add them to salads and soups.
  4. Eat whole grain snacks. Popcorn is a whole grain and contains 3.5 grams of dietary fiber in a three-cup serving (Eat Right).

Schedule a Colonoscopy to Prevent Colon Cancer

Eating more high-fiber foods can help prevent colon cancer, but the best way to lower your risk is to get a colon cancer screening. A colonoscopy is the gold standard for colon screening because your doctor can view your entire colon and remove any polyps or abnormal tissue during the exam.

The American Cancer Society now recommends that all adults at average risk for colon cancer begin screening at age 45 instead of 50. However, some individuals at high risk may need to get screened earlier. In addition, individuals with digestive symptoms should consult with their physician, since colonoscopy might be appropriate for further evaluation.

Are you looking for a fellowship-trained gastroenterologist? Use our Locator Tool to find a GI specialist in your area.

Diet Plays a Major Role in Early-Onset Colon Cancer Risk

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A new study found a poor diet is associated with an increased risk for aggressive-growing, early age-onset tumors in the lower colon and rectum.

Diet and Colorectal Cancer

According to a recent study published in the Journal of the National Cancer Institute, there is a strong link between diet and early age-onset colorectal cancer, defined as cancer in individuals under age 50. The research team, led by Yin Cao, MPH, ScD, researcher in the division of public health and sciences in the surgery department of Washington University School of Medicine in St. Louis, Missouri, examined the effect of two types of diets on early age-onset colon cancer risk: the Western Pattern Diet and the prudent diet.

What is the Western Diet?

The Western diet is “a modern-day style diet that mostly contains high amounts of processed foods, red meat, high-fat dairy products, high-sugar foods and pre-packaged foods, that increase the risk of chronic illness.”

The prudent diet focuses on fresh fruit, vegetables, grilled fish and salads.

Using data from the Nurses’ Health Study II, Cao and his team discovered eating a Western Pattern Diet (WPD), or Standard American Diet (SAD), increased the likelihood for high-risk distal adenomas (colon tumors found in the splenic flexure, descending colon, sigmoid colon) and rectal adenomas by a factor of 1.67. High-risk adenomas appeared most often in the distal colon and rectum, and they tended to be more aggressive and challenging to treat.

A Healthy Diet Can Decrease Colorectal Cancer Risk

The research team found the prudent diet and three other diets called the DASH diet, AMED diet and Alternate Healthy Eating Index (AHEI-2010) diet were associated with a lower risk for early age-onset colorectal cancer.

DASH (Dietary Approaches to Stop Hypertension) Diet

The DASH diet reduces sodium intake and encourages various foods rich in nutrients such as potassium, calcium and magnesium that help lower blood pressure. The DASH diet is also low in total fat, saturated fat and trans fat.

The DASH diet encourages lots of whole fruits and vegetables, whole grains and low-fat dairy. It also includes some poultry, fish and legumes as well as a small amount of nuts and seeds a few times per week. The DASH diet allows for red meat, fats and sweets on special occasions.

For a 2,000 calorie-per-day DASH diet, these are the recommended servings for each food group:

  • 4-5 servings of fruit
  • 4-5 servings of vegetables
  • 6-8 servings of whole grains
  • 2-3 servings of low-fat or fat-free dairy
  • 6 one-ounce servings or fewer per day of lean meat, poultry or fish
  • 2-3 servings of fats or oils

Alternate Mediterranean Diet (aMED)

The Mediterranean diet encourages high intakes of fruit, vegetables, fish, and whole grains; a moderate intake of alcohol and dairy products; and low intakes of red or processed meats and sweets.

The aMED diet is a slight derivative of the Mediterranean diet that includes nine components (total vegetables excluding potatoes, total fruit, nuts, legumes, fish, whole grains, monounsaturated fatty acids to saturated fatty acid ratio, alcohol, and red and processed meat). The aMED diet highlights eating behaviors that are consistently associated with a lower risk of chronic diseases, including colorectal cancer.

Alternate Healthy Eating Index (AHEI-2010)

The AHEI-2010 includes 11 components that should be consumed in high, moderate or low amounts.

These foods should be consumed in high amounts:

  • vegetables
  • fruit
  • whole grains
  • nuts
  • legumes
  • long-chain omega-3 fatty acids

These foods should be consumed in low amounts or avoided:

  • red and processed meat
  • trans fat
  • sodium
  • sugar-sweetened drinks and fruit juice

This food should be consumed in moderate amounts:

  • alcohol

Schedule a Colonoscopy

A healthy diet is important in colon cancer prevention, but a colon cancer screening is just as essential. A colonoscopy is the best way to protect you from colon cancer. Talk to your doctor about when it is time to get your first colonoscopy.

Click here to locate a fellowship-trained gastroenterologist in your area and schedule a consultation.

Healthy Thanksgiving Foods to Combat Diabetes

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November is Diabetes Awareness Month, a time to raise awareness about the disease and encourage people to make healthy lifestyle changes. We also celebrate another much-loved holiday in November, Thanksgiving. For many people, Thanksgiving is a time for family and feasting, but for those with diabetes, trying to maintain blood sugar can be tricky. Sugary delights like cranberry sauce, sweet potato casserole and pumpkin pie are traditional favorites, but diabetics must also watch carbohydrate and fat intake.

This year, in keeping with Diabetes Awareness Month, let’s make healthier substitutions for the processed sugar and simple carbs we usually consume at Thanksgiving. Here are some low to no-sugar options:

  1. Cranberry Sauce: Canned cranberry sauce is simple and tasty, but it’s loaded with sugar (24 grams per 1/4 cup in Ocean Spray jellied cranberry sauce) (Calorie King). Instead, try this Sugarless Cranberry Sauce that uses fresh cranberries, natural sugars from pineapple and orange juices, unsweetened applesauce and honey. Alternatively, try this Low-Sugar Apple-Cranberry Sauce with chopped Gala apples, fresh cranberries and raw sugar. You won’t miss all the refined sugars.
  2. Sweet Potato Casserole: Sweet potatoes are naturally sweet, so topping them with sugary marshmallows or loads of brown sugar is not necessary. Instead, substitute maple syrup or Stevia and add grated orange rind for extra flavor. This Healthy Sweet Potato Casserole is big on flavor and low on carbs and sugar.
  3. Pumpkin Pie: Thanksgiving isn’t Thanksgiving without this quintessential favorite. This Low-Fat Pumpkin Pie keeps calories and sugar low by using a reduced-fat graham cracker crumb crust, sugar-free pudding and fat-free cream cheese and whipped topping.
  4. Mashed Potatoes: While not sugary, potatoes are high in starch and when mashed with cream and butter, also high in fat. Instead, opt for these Rosemary Roasted Potatoes using fresh rosemary and heart-healthy olive oil. For added fiber, try these Simple Roasted Sweet Potatoes.

In addition to these healthy substitutions, here are some tips for making wise food choices this Thanksgiving:

  • Eat a high-fiber, protein-rich breakfast before the big meal so you won’t be tempted to over-eat.
  • Choose water instead of sugary colas or alcohol with your meal.
  • Choose steamed or roasted vegetables over casseroles loaded with cream sauces.
  • Choose white turkey meat over dark and no skin.
  • Fill your plate with salad or other vegetables.
  • Skip the high-carb dinner rolls and stuffing.
  • Take a walk after dinner.
  • Test your blood sugar levels throughout the day.

Diabetes is a chronic inflammatory condition that affects millions worldwide, including roughly 30 million in the U.S. (Diabetes). It occurs when the body’s immune system attacks the insulin-producing cells of the pancreas. The pancreas has a limited ability to produce the insulin necessary to regulate blood sugar properly. Without regulation, sugar remains in the blood stream, causing organ damage.

This November, in celebration of Diabetes Awareness Month and Thanksgiving, make healthy dietary choices by choosing low-sugar food options and taking proactive measures not to overindulge. Instead of focusing on food, be grateful for the time you get to spend with your loved ones.

Benefits of Eating Greek Yogurt: Colon Cancer Prevention

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Colorectal cancer is the third most common cancer in the U.S. according to the American Cancer Society. What if eating Greek yogurt daily could help cut your risk? Research shows that it can aid in colon cancer prevention by improving digestive health and boosting immune health!

Health Benefits of Greek Yogurt

Greek yogurt is packed with “healthy” bacteria called probiotics. These “live microorganisms” help create a healthy balance of bacteria in the gut. They work to help improve digestive function, promote regularity, and help the immune system function at its best. Without probiotics, bad bacteria can build up and damage the immune system, creating digestive issues such as diarrhea, constipation, and pain. Certain probiotic strains can even help reduce inflammation, a known risk factor for colorectal cancer.

Greek yogurt is also a good source of calcium, with 20 percent of your daily recommendation in ½ cup. Studies show that higher calcium intake seems to protect high risk people from developing polyps that may later lead to colon cancer. That may be partly because calcium plays a protective role against inflammation. Another benefit is that Greek yogurt provides a good bit of protein to promote fullness.

So aim for more probiotic-rich Greek yogurt in your diet to support optimal immune and digestive health and prevent colon cancer. You don’t have to just eat a plain bowl of Greek yogurt either. This recipe shows you it’s possible to use it as a substitute for mayo in your favorite dishes…like egg salad!

Egg Salad with Greek Yogurt Recipe

Ingredients: (serves 2)

  • 4 boiled eggs, peeled/chopped
  • 3 tbsp chopped dill pickles
  • ¼ cup chopped avocado
  • 3 tbsp Chobani plain nonfat Greek yogurt
  • ¾ tsp lemon juice
  • ½ tsp spicy brown mustard
  • ½ tsp dried dill weed
  • ⅛ tsp sea salt
  • ⅛ tsp pepper
  • Pinch of onion powder
  • 6-7 cherry tomatoes, halved
  • handful of mixed spring lettuce
  • paprika

Directions:

  1. Mix the chopped boiled eggs, pickles and avocado in a medium mixing bowl.
  2. In another smaller bowl, combine yogurt, lemon juice, mustard, dill, sea salt, pepper, onion powder and garlic powder. Then, pour this into the first bowl to stir together with the egg mixture.
  3. Serve egg salad on a bed of lettuce with halved cherry tomatoes and a sprinkle of paprika (or make a sandwich out of it with some lettuce and whole wheat bread).

7 Superfoods for Women’s Health

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May is Women’s Health Month. Let’s talk about superfoods that promote health and reduce disease:

1. Apples

An apple a day keeps the doctor away. Apples are a good source of dietary fiber, antioxidants, and the phytonutrient, flavanoid, and they may help prevent dementia and Alzheimer’s disease. Eating apples regularly may also reduce the risk of stroke and diabetes and may help prevent breast cancer (Medical News Today). Apples are loaded with vitamins B and C, potassium, calcium, and phosphorus. Be sure to buy organic so you can eat the apple skin.

2. Avocados

A nutrient-dense stone fruit, avocado is full of fiber, which aids in weight loss, and in monounsaturated fatty acids (MUFAs), which improve heart health and protect against chronic illness. Avocados are also a good source of vitamins C and K, folate and potassium (Medical News Today). High potassium intake is believed to reduce blood pressure and lower the risk of heart attack, stroke, and kidney failure. Avocados may also reduce cholesterol and triglycerides.

3. Berries

Delicious and nutritious, berries like blueberries, strawberries and raspberries are a good source of phytonutrients, which fight free radical damage and lower blood pressure (Dr. Axe). Anthocyanidins in berries improve mental acuity, polyphenols prevent Alzheimer’s disease, and flavonoids may reduce the risk of cancer (Everyday Health).

4. Broccoli

Broccoli is believed to reduce cholesterol, control blood pressure, promote bone growth, improve respiratory health, enhance libido, curtail constipation, and even prevent cancer. Loaded with antioxidants and vitamins and minerals like vitamins A, C, E, and K, magnesium and zinc, broccoli reduces inflammation, prevents birth defects and boosts immunity (Natural Food Series).

5. Dark Chocolate

Believe it or not, high-quality organic dark chocolate (70-85 percent cacao) can lower the risk of heart disease due to its MUFAs. Rich in fiber and full of antioxidants, it has been shown to increase blood flow in the arteries, to lower blood pressure and to improve brain function (Healthline). Dark chocolate stabilizes blood sugar and releases endorphins, making you feel happy. Have a square or two a day, and see for yourself!

6. Legumes

Legumes include peas, lentils, green beans, kidney beans, peanuts and chick peas. They are among the best sources of plant-based protein and can help increase metabolism. Legumes are high in essential vitamins and minerals such as iron, magnesium and folate. Regular consumption of legumes is believed to lower cholesterol, blood pressure, triglycerides and inflammation and to protect against heart disease. Because they are high in fiber, legumes help stabilize blood sugar and ward off diabetes (Dr. Axe).

7. Spinach

Spinach is one of those “dark leafy greens” we are told to eat because it is loaded with cancer-fighting antioxidants. Full of vitamins A, C, E and K, spinach helps prevent cataracts, strengthens bones, boosts the immune system and protects against aging. It also reduces hypertension and acts as a natural detoxifier, helping the body flush out toxins. It is quite easily a miracle food.

Celebrate the Women in Your Life this May

Share this post and encourage the women in your life to pursue a healthy diet, get regular exercise, find ways to relax and destress, and see a physician for regular check-ups. Add these 7 super foods to your diet, and see for yourself if they don’t improve your overall health.

Blueberry Banana Wheatgrass Smoothie Recipe

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Wheatgrass comes from the common wheat plant Triticum aestivum. It is commonly prepared several ways – as a juice, a powder or a tablet. Wheatgrass is packed with nutrients, making it the perfect addition to your morning smoothie for colon cancer prevention and overall colon health.

Wheatgrass contains antioxidants that boost immunity and prevent disease. Flavonoids, a group of phytochemicals found in plants, and vitamins A, C and E all help reduce oxidation (free radical damage) that contributes to disease. Studies have shown that these antioxidants, as well as chlorophyll, can reduce the risk of cancers such as colon cancer. Chlorophyll is one of the most important and abundant nutrients in wheatgrass; it helps to detoxify the body and contains enzymes needed for digestion.

Many people add wheatgrass to smoothies. This Blueberry Banana Wheatgrass Smoothie recipe shows you just how easy it is to do! If you are timid about the greens, just start small with the wheatgrass powder and build your way up. You can always balance it with fruit, which will provide more fiber to keep your bowels moving. Probiotic-rich greek yogurt not only thickens and flavors the smoothie, but also improves digestion and leads to a healthier colon.

Wheatgrass Smoothie Recipe Ingredients (makes two 8-ounce servings):

  • ½ cup original almond milk
  • ½ cup vanilla non-fat Greek yogurt (or 5.3 oz)
  • 1 medium ripe banana
  • ⅛ teaspoon vanilla extract
  • 2 teaspoons chia seeds
  • 2-3 teaspoons wheatgrass powder
  • ½ cup frozen blueberries
  • 5 ice cubes

Directions:

  1. Using a blender, mix the almond milk, Greek yogurt, banana, spinach, vanilla extract, chia seeds and wheatgrass powder together.
  2. Add the frozen blueberries and ice cubes and blend for another minute or so until thoroughly mixed. Pour into two small glasses and serve cold.