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Women are More Likely to Develop Aggressive Colon Tumors

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A new study finds colon cancer cells grow differently in men and women, and women are more likely to develop more aggressive colon tumors.

Men have a higher rate of colon cancer, but women have a higher incidence of right-sided colon cancer. Tumors on the right side of the colon are associated with a 20 percent increased mortality rate than left-sided tumors.

Colon Cancer Growth Rate Differs Between Genders

This new research provides helpful insight into what drives the difference in colorectal cancer risk. The study team utilized innovative techniques called “metabolomics” to analyze the hormones people produce, the cellular processes of digestion, and the bacteria that lives in the colon.

By comparing normal colon tissue to tissue samples from males and females with colon cancer, the team could examine differences in micronutrients like amino acids and sugars which transform during metabolism.

Women with colon cancer on the right side displayed elevated levels of fatty acids and amino acids like asparagine and glutamine, which are associated with aggressive colon tumor growth. Men with colon cancer have increased levels of lactate, which creates energy through a unique pathway.

This research suggests colon cancer growth rate is different in males and females and may require different treatments to effectively stop cancer growth.

Caroline Johnson, Ph.D., assistant professor of Epidemiology at Yale School of Public Health, was co-senior author of the study. “With this new information and many promising leads, our work is helping to determine what can be done to prevent worse outcomes for women who develop this deadlier form of colon cancer,” she said. “This work will benefit all women, but particularly black women, who are at higher risk for colon cancer compared with other races or ethnic groups.”

Dr. Johnson hopes to develop a biological indicator with her co-senior author, Sajid Khan, to predict the formation of right-sided colon cancer, which is more aggressive and more challenging to identify in early stages compared to left-sided colon cancer.

Lifestyle Changes to Prevent Colon Cancer

Only a small percentage of colon cancer is linked to heredity. You can create healthy habits to reduce your risk for colon cancer by:

  • Eating a diet high in vegetables, fruits, whole grains and lean proteins
  • Limiting red meat and processed meats
  • Quitting smoking
  • Improving fiber intake (35 grams of fiber daily for men and 30 grams of fiber daily for women)
  • Drinking plenty of water
  • Limiting alcohol

Make an Appointment for a Colonoscopy

Most colon cancers are preventable with regular colonoscopies. The American Cancer Society recommends all adults who are at average risk for colon cancer get screened beginning at age 45. Call your gastroenterologist to make an appointment for a colonoscopy. If you receive a clean bill of health, you likely will not have to repeat the procedure for ten years.

To find a fellowship-trained gastroenterologist near you, click here for more information. We will connect you to a GI center in your home town, and you can call to make an appointment today for a life-saving screening.

Early Onset Colon Cancer Incidence Increasing in Western U.S.

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Early-onset colorectal cancer incidence is increasing most rapidly in Western states, where healthy lifestyles are typical, according to a new study published in the Journal of the National Cancer Institute. This goes against the established belief that risk factors such as obesity and physical inactivity have contributed to the rise of colon cancer incidence.

Although colon cancer incidence and death rates are decreasing among Americans over 50, colon cancer in young adults is increasing. According to the Mayo Clinic, ten percent of colorectal cancer cases (11 percent of colon cancer and 18 percent of rectal cancer) occur in individuals under 50.  What colorectal cancer causes are being missed?

Geographic Differences and Early Colon Cancer

Researchers at the American Cancer Society and The Ohio State University examined changes in colon cancer incidence and risk factors among Americans under 50 from 1995 to 2015. They organized data by state and ethnicity.

The increase in colon cancer incidence was mainly in Caucasian Americans, and it varied in magnitude across states. In the most recent data decade (2006-2015), colon cancer incidence increased by an average of 1.1 percent per year. Ten states exceeded a 2.5% increase, and six of those states were in the West. Colon cancer incidence increased by 73 percent in Washington and 57 percent in Colorado.

Rebecca L. Siegel, MPH, is the American Cancer Society scientific director of surveillance research and lead author of the study. She observed, “Although early-onset colorectal cancer incidence is currently lowest in Western states and highest in Southern states, consistent with the prevalence of established risk factors, like obesity, physical inactivity, and smoking, this pattern may change because the steepest increases are in Western states.”

Previous research attributed the increase in young-onset colon cancer to limited screening use, lack of recognition of key symptoms and unhealthy habits among the young. However, this new study provides some surprising data. Siegel adds, “This finding suggests that early life exposures in addition to the ‘usual suspects ‘ may be contributing to the rise in early-onset disease. Future studies should explore novel risk factors for colorectal cancer in young adults” (Medical Express).

The Facts About Young-Onset Colon Cancer

Why is young-onset colon cancer such a threat? The answer is: because no one is looking for it. Here are five reasons why young-onset colon cancer is so dangerous:

  1. Most people assume colon cancer is a disease for the elderly.
  2. Colon cancer usually has few or no symptoms in the early stages. This means a young person can have colon cancer but feel quite healthy for years. Seventy-one percent of young Americans with colon cancer are diagnosed with advanced disease (stage III or stage IV).
  3. Most young Americans are unfamiliar with the signs and symptoms of colon cancer like abdominal pain, changes in bowel habits, rectal bleeding, anemia, unexplained weight loss, nausea and vomiting. Many people—including physicians–dismiss blood in the stool as hemorrhoids or infection.
  4. Young-onset colon cancer tends to be aggressive and form in the distal colon near the rectum, which makes it more challenging to treat. Adults under 55 years are 58 percent more likely to be diagnosed with advanced colon cancer than older people and are more likely to die from the disease.
  5. Young-onset colon cancer is more likely to be misdiagnosed. About 67 percent of patients reported seeing at least two doctors, and some more than four doctors, before they were diagnosed correctly with colorectal cancer (2018 Young-Onset Colon Cancer Survey).

Who is at Risk of Colon Cancer?

You’re never too young for colon cancer. The best gift you can give yourself and your family is to educate yourself about the risk factors and symptoms of colon cancer.

If you have a family history of colon cancer, or you are experiencing symptoms, call a GI specialist today. Young people with colon cancer symptoms are more likely to wait at least six months to visit their doctor. Click here to find a gastroenterologist in your area.

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.

Digestive Disorders in Women May Complicate Menstrual Cycles

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Bloating, cramps, moodiness and headaches are just a few of the many uncomfortable symptoms of menstruation, but periods can be even more complicated for women who suffer from inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS).

IBD May Cause Menstrual Irregularities

Menstrual cycles are regulated by hormones like estrogen and progesterone, as well as hormone-like chemicals called prostaglandins. When these hormones are off-balance, it can affect a woman’s monthly cycle.

Data shows that hormonal changes and irregular cycles are often associated with IBD diagnoses. One study of 121 women with IBD found that 25 percent experienced a change in their menstrual cycles the previous year. This could mean that menstrual irregularities could be a precursor to IBD in females, so it may be advisable to screen newly-diagnosed IBD patients for menstrual irregularities (Everyday Health).

IBD/IBS Symptoms May Worsen During Menstrual Cycles

Not only do menstrual irregularities often accompany IBD/IBS diagnoses, digestive disorders can make symptoms worse. Some women claim having IBD or IBS intensifies premenstrual symptoms. They report increased levels of abdominal discomfort, tiredness, mood swings and depression compared to women who do not have digestive disorders.

There is also a clear relationship between hormonal changes and digestive motility. Women with digestive disorders like Crohn’s disease or ulcerative colitis are more likely to have gastrointestinal problems like diarrhea during their monthly cycles. So IBD/IBS can make both period symptoms and GI symptoms worse during periods.

These intensified symptoms are due to the increase of progesterone and prostaglandin levels during the premenstrual phase, and prostaglandins stimulate muscle contractions. The hormone that is responsible for contractions in labor pain and menstrual cramps is the same hormone that contracts the large intestines and causes diarrhea (National Library of Medicine).

Managing IBD/IBS During a Menstrual Cycle

While everyone is different, some women have found relief from menstrual and GI symptoms through one or more of these methods:

Supplementing with evening primrose oil — Evening primrose oil acts as a prostaglandin blocker, which can help reduce abdominal contractions that cause cramping and intestinal contractions that cause diarrhea. It also has high levels of gamma-linolenic acid (GLA), an essential fatty acid that has been shown to reduce inflammation.
Taking prescribed SSRI medication — Medications called selective serotonin reuptake inhibitors (SSRIs) can provide relief from premenstrual or menstrual symptoms like mood swings, insomnia and appetite disturbances.
Taking oral contraceptives — Birth control pills prevent ovulation and block high premenstrual levels of progesterone.

Never start a new medication or supplement before talking with your doctor. If you notice that your periods are irregular, that your GI symptoms get worse during your period, or that your premenstrual symptoms are more intense than before, make an appointment with a gastroenterologist. A GI specialist can recommend a specific treatment plan based on your symptoms and medical history.

Click here to be connected with one of our board-certified gastroenterologists. Make an appointment at one of our GI centers – all of which are dedicated to efficient, convenient quality care.

Alcohol Increases Risk of Colon Polyps, Colon Cancer

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Many people like to have a drink or two to unwind after a long day. Some enjoy having a drink to welcome the weekend while others don’t need any reason at all.

The truth is, for those of us who drink alcohol, consumption can add up quickly. We might just be drinking more than we realize – completely unaware that we are increasing our risk of cancer. The World Health Organization says as many as 25 percent of cancers worldwide may be attributable to alcohol consumption.

Unless you completely abstain from drinking, every alcoholic beverage you consume affects your cancer risk and overall health.

April is Alcohol Awareness Month, an opportunity to increase our understanding of alcoholism, its causes, effective treatment and recovery. Take a few moments to consider your consumption of alcohol and evaluate the role it plays in your lifestyle.

Alcohol Consumption is a Leading Risk Factor for Colon Cancer

According to a survey by the American Institute for Cancer Research (AICR), 4 in 10 Americans are unaware of how alcohol affects their cancer risk. Consuming alcohol (even at low levels) increases your risk of developing several different types of cancer, including cancers of the oral cavity, pharynx, larynx, esophagus, breast, liver and rectum. Alcohol use is one of the leading risk factors for colon cancer because it increases the likelihood of polyp development in the colon lining.

How Alcohol Aids in Colon Polyp Production

When your body metabolizes alcohol, it breaks down into acetaldehyde, a carcinogen. Acetaldehyde can damage DNA in colon cells and cause mutations that increase your risk for polyps. All polyps are benign when they form, but they have the potential to become cancerous if they are not detected and removed during a colonoscopy.

How Much Alcohol is Safe

Your risk of developing alcohol-related colon cancer is driven by the total amount you consume per day. If you drink an average of three and a half drinks per day (about 50 grams of alcohol), you are increasing your risk for developing colon cancer by 50 percent compared to light drinkers or non-drinkers.

Recently, binge drinking has become a widespread problem, especially for older women. The AICR found that 1 in 10 adults is a heavy binge drinker, consuming excessive amounts of alcohol. This is defined by four drinks per day for women and five drinks per day for men, at one time (source: U.S. News Health).

The AICR recommends limiting alcohol consumption to no more than two drinks per day for men and one per day for women. The problem is that actual serving sizes of alcohol don’t always correspond to the measurements researchers use when conducting studies.

The National Institute on Alcohol Abuse and Alcoholism says a standard alcoholic drink in the U.S. has 14 grams (0.6 ounces) of pure alcohol. That’s equivalent to a 12-ounce beer, a 5-ounce glass of wine or 1.5 ounces of 80-proof spirits. So be mindful about the volume of each alcoholic drink you consume.

If you are a heavy drinker or binge drinker, it is not too late to get help. Make an appointment with your doctor for support and resources and talk to a trusted family member or friend for accountability as you begin your journey toward better health. You can also visit the Alcoholics Anonymous website for information about alcohol support groups.

Colonoscopy Helps Prevent Colon Cancer

Currently, colon cancer is the third-leading cause of cancer death among men and women in the United States, but it is preventable with routine colonoscopies.

A colonoscopy is the best screening method for colon cancer because it allows a gastroenterologist to view the entire colon with a lighted scope called a colonoscope. If any polyps are found during the procedure, the doctor will remove them, so they do not develop into cancer.

It’s estimated that between 60 to 90 percent of colon cancer deaths could be prevented if everyone over 50 chose to have a colonoscopy, but studies show that 1 in 3 adults are not current on their screenings.

Click here to be connected with a board-certified gastroenterologist in your area. You don’t need to go to a hospital to have your procedure, either. You can schedule your colonoscopy at one of our free-standing ambulatory surgery centers (ASCs). An ASC has many benefits like a smaller environment, shorter wait times, hassle-free parking, personal service and, best of all, lower cost to you.

You may be eligible for a free screening colonoscopy. Take our Free Colonoscopy Quiz and find out more details.

Hey Doc, What’s Your ADR?

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When you go to your gastroenterologist for your first colonoscopy, you probably assume that he or she will be asking all the questions and that you will provide the answers. You can safely assume that your gastroenterologist will ask questions regarding your diet, level of physical activity, family history, and whether you are experiencing any symptoms related to your GI health. But there are some important questions that you should ask your gastroenterologist as well.

The #1 Question is…

The most important question that you should ask your gastroenterologist is, “What is your adenoma detection rate (>ADR)?” Adenomas are precancerous polyps that your physician will identify and remove during your colonoscopy. ADR is the proportion of individuals undergoing a complete screening colonoscopy who have one or more adenomas, or polyps, detected. Your gastroenterologist’s ADR will differ between men and women, so look for an ADR of at least 25 percent for male patients and 15 percent for female patients. Remember, the purpose of scheduling a screening colonoscopy is to prevent colon cancer, so you want a physician with a high adenoma detection rate. This means that he or she is locating and removing precancerous polyps from a higher percentage of patients.

Don’t Be Shy in Asking

You may feel like you are being too bold in asking for numbers and percentages from your gastroenterologist, but asking about ADR is extremely common and even necessary. ADR is a quality measure that distinguishes the best gastroenterologists in the profession, so your physician should be proud to share his or her ADR. You also should inquire about average withdrawal time. This refers to the amount of time that it takes for your gastroenterologist to remove the colonoscope after reaching the beginning of the colon called the cecum. High ADRs are usually associated with a longer withdrawal time, so look for a withdrawal time of at least six minutes.

Polyps that are left in the colon will grow and can develop into colon cancer. ADR and withdrawal time are two quality measures that should matter to you in ensuring that your physician views and removes precancerous polyps and lesions. You can do your part by reading and following the bowel preparation instructions to the letter so your colon is completely empty for the colonoscopy. A high ADR, longer withdrawal time and a complete bowel flush are the three most important components for a quality colon screening (Source: Advocate Health Care E-News).

Essential Oils and Cancer

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Essential oils and aromatherapy are all the rage now. Oils are used to treat conditions such as stress, stomach upset and congestion. Some people just like the aroma of essential oils in their homes. Now, studies show that essential oils may be effective in treating and preventing cancer.

All of us have some chromosomal aberrations, but a healthy body can effectively remove these cells. If you are not caring for your body, the malformed cells can multiply and develop into cancer. Certain essential oils can help disable cancer cells but leave healthy cells unharmed. Like a SWAT team on a special mission, essential oils can destroy cancerous cells without severe side effects.

Thyme has been used for cooking, medicine, embalming, and even to fend off bad dreams. A Swiss study from 2010 shows that thyme can help kill breast cancer cells, prostate cancer cells and lung cancer cells. Most likely, the active compound thymol is responsible for destroying cancer cells.

Rosemary is an aromatic herb used for pest control, cooking, gardening, and perfumes. This herb has some wonderful antioxidant properties that protect against free radicals and can cause the death of healthy cells. Some recent studies also show that rosemary has anti-tumor properties in the colon, breast liver, stomach, skin, and blood!

Oregano, native to the Mediterranean, is actually part of the mint family. The oil of oregano contains carnosol and has some of the same properties as rosemary. Oregano essential oil has the ability to stop the growth of colon cancer cells and kills selective cancer cells. It is also effective against prostate, breast and skin cancers.

Chamomile, an ancient herb, is used for many ailments such as inflammation, gastrointestinal disorders and hemorrhoids. Chamomile essential oil is much more potent than chamomile tea and can be therapeutic in breast, skin, ovarian, and prostate cancer.

Frankincense is made from the resin or sap of the Boswellia tree in Asia and the Middle East. It has a powerful anti-inflammatory effect on cells. Essential oil from frankincense is effective in fighting tumor development and is especially potent against bladder cancer.

Although chemotherapy and radiation are effective in treating and reducing tumors, there is much to be said for holistic medicine and non-invasive treatments. Essential oils have many healing and nourishing properties because they contain antioxidants and beneficial compounds that are natural. Research some of these essential oils and talk to your doctor to see if they will be helpful to you (Source: The Alternative Daily).

A Poop Pill Might Be the Key to Weight Loss

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After having four babies, I’ve tried a lot of methods to lose weight. Some have been more successful than others. I’ve tried the shake method, limiting myself to soy shakes or Slim Fast drinks for breakfast and lunch and trying to eat a modest dinner. I’ve also tried exercise: taking classes at the Y, walking in my neighborhood with a friend or training for a race. Other times, I just tried to limit my portion size of what I wanted to eat.

There have been so many diets that have emerged in the past decade: low carbohydrate diets, high protein diets, raw foods diets, and juice diets. How are we supposed to know what diets are healthy and what diets might be harmful? Recently, dietary supplements have become popular. Herbal supplements, vitamins and probiotics line the shelves of the grocery store and health food stores and carry promises of boosted metabolism and increased fat-burning.

Now, a new pill boasts weight loss powers, if you can stomach it. Are you ready for this? It’s made—of poop. Now, as a mom of four, I’ve got a PhD in poop. I’ve seen just about everything in this category. I’ve cleaned it up in the diaper stage, clapped for it in the toilet training stage, and flushed it when little people forgot to push the lever. There’s not much that I can’t handle, but a poop pill just might be my limit.

But if a poop capsule can help me lose weight, I might at least listen to the reasoning behind it. Here it goes. The theory is that the freeze-dried poop of a thin person may help an obese person lose weight. To test out this hypothesis, a group of researchers at Massachusetts General Hospital are testing capsules containing freeze-dried poop of lean people on overweight people.

This is not a totally new idea. Growing evidence is showing that gut bacteria has a lot of influence over your body weight. Having healthy gut bacteria might be connected to a thinner waistline. If this is true, could healthy bacteria be transferred to obese people through a capsule so the good bacteria could multiply and help them lose weight?

Oral fecal transplants have been successful in mice, according to the journal Science. Some studies that were published in 2013 found that diverse gut bacteria is beneficial in establishing a healthy weight. Interestingly, obesity is connected to less diversity in the digestive tract (Source: Women’s Health).

So what happens after you pop the poop pill? Do you magically drop a few pant sizes overnight? Not likely, the researchers say. The best way to lose weight and keep it off is the old fashioned way—diet and exercise. There will always be new theories of how to lose weight, but it really is all about the ratio of calories you put into your body compared to the calories you burn.

For those of you who may want to try freeze dried poop, you will have to exercise the virtue of patience. The pills are not approved for human consumption yet, but rest assured that we will give you the scoop on the poop just as soon as we hear something!

Benefits of Probiotics After a Colonoscopy

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The purpose of a bowel cleanse is to completely empty your intestines to allow your gastroenterologist to get a clear view of the lining of your colon. A colonoscopy can detect precancerous polyps and lesions while they are still treatable. If allowed to grow, benign polyps may become cancerous and spread to other parts of the body, so it is important to prepare thoroughly.

There are many benefits to a colon cleanse. Getting rid of toxins and harmful bacteria that have made themselves at home in your colon is a welcome side effect. However, there are some drawbacks to an empty colon as well. Our intestines contain billions of beneficial bacteria, often known as gut flora, that naturally neutralize toxins, discourage bad yeast, stimulate digestion and help boost immunity. A colon cleanse can wipe out the healthy and the unhealthy microbes, so you may want to consider taking probiotics after a colonoscopy. Probiotics can help rebuild colonies of beneficial gut flora to help your intestines reestablish the balance of your digestive system (Source: Livestrong).

Here are a few steps that you can take to gently and naturally replenish your gut flora through probiotics:

  1. Eat yogurt and kefir that is high in probiotics for several days after your colonoscopy. Make sure that the label says that there are billions of live cultures contained.
  2. Take a probiotic supplement in the morning on an empty stomach. Talk to your doctor before choosing a probiotic so he or she can give you the best recommendation.
  3. Eat a diet rich in prebiotics. These are foods like fruits, vegetables, oats and whole grains that are high in fiber and feed probiotic bacteria.
  4. Avoid processed foods, wheat products, sugar, hydrogenated fats, alcohol and high fructose corn syrup for several days after your colonoscopy. These foods promote the growth of harmful organisms in the body that compete with healthy gut flora.

Stay Hydrated and Improve Colon Health

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In an interview with People magazine, Heather Locklear’s close friend and makeup artist, Lisa Ashley, reveals that Heather has a rather unique nickname. “We call her Camel because she can go so long without drinking water. I don’t even know how her skin stays looking so pretty.”

In truth, a lot of us have the tendency to be like Heather Locklear. No, I’m not talking about the sultry eyes or the perfectly toned legs. I’m talking about the habit of going without water a lot longer than we should.

According to a recent report by CBS, up to 75 percent of Americans don’t drink enough water throughout the day, which means they are living in a chronic state of dehydration. While we might think we are taking in plenty of fluids as we sip on coffee, tea or soda, what many of us don’t realize is that these drinks actually have a dehydrating effect on the body. Caffeinated beverages are diuretics, meaning they promote water loss. So while you sip away on that gas station Big Gulp or venti Starbucks latte, your body is actually losing out on the fluids it needs to perform properly.

You might remember from your seventh grade science class that 60 percent of the human body is composed of water, so it’s easy to see why hydration is so important. Water is a key component that allows the body to carry out its daily functions, such as absorbing vitamins and nutrients, detoxifying the liver and kidneys, and carrying away waste (Source: Medical Daily). Adequate hydration is also particularly important for colon health.

The colon is responsible for removing liquid from digested food so stool can be formed and eliminated from the body. This continual passage of waste keeps the colon naturally clean, but when the body doesn’t receive an adequate water supply, constipation can occur. Drinking more water throughout the day helps to keep the colon clean, increase overall function and improve regularity (Source: LIVESTRONG).

It will take some time to grow accustomed to drinking more water throughout the day – especially if you’re not a big fan of H2O in the first place – but there are ways to make it a little easier to increase your fluid intake. Follow these steps to keep your body hydrated morning, noon and night:

Keep water readily available – Purchase an eco-friendly reusable water bottle that you can fill throughout the day. This will make it easy to always have water within reach whether you’re in the car, at the office, in the gym or at home.

Measure your intake – The general rule of thumb is to drink half your body weight in fluid ounces. For example, a 130-pound individual should drink 65 fluid ounces of water per day, roughly the equivalent of 8 cups. Water bottles with marked measurements make it easy to track your daily intake. But even if your bottle isn’t marked, you can always write measurements in with permanent marker.

Try infused water – If you don’t like the taste (or lack thereof) of plain water, infused water can be a game-changer. Add slices of fresh fruit, vegetables and herbs to your water bottle for some added color and flavor. Have fun experimenting with different combinations like cucumber melon, grapefruit mint and lemon rosemary.

Use a reminder app – Our phones can do pretty much anything these days, and that includes providing helpful reminders to drink more water. Apps like Waterlogged, Daily Water Free and Water Your Body allow you to set reminders to drink water and allow you to record the amount consumed.

Dilute beverages – If you’re not ready to give up your favorite drinks cold turkey, try diluting them with one part water. Tea, fruit juice and lemonade can still be delicious even at half strength, and you can use sparkling water for some extra kick.

Eat hydrating foods – If you just can’t bring yourself to drink water by the glassful, you can still increase your fluid intake by eating foods with a high water content. Snack on cucumber slices (they’re over 96 percent water!), celery sticks, watermelon cubes or strawberries.

Increasing your water intake is great for your body but it can be a big adjustment. Be patient with yourself as you work towards this healthy new habit, and cut yourself some slack if you fall short of your daily goals. What matters most is that you’re working towards a hydrated body and a healthier colon. Bottoms up!