Key Highlights:
- Approximately 1.9 million individuals were diagnosed with colorectal cancer in 2022.
- Lifestyle modifications, including a healthy diet, may help prevent bowel cancer.
- A recent study indicates that higher calcium intake correlates with a reduced risk of colorectal cancer.
- Alcohol consumption and red and processed meats are associated with increased colorectal cancer risk.
Colorectal Cancer: A Global Health Concern
Colorectal cancer, often referred to as bowel cancer, is the third most commonly diagnosed cancer worldwide. In 2022 alone, about 1.9 million people globally received this diagnosis. The disease’s prevalence underscores the need for continued research and public awareness about prevention strategies.
Lifestyle factors play a significant role in colorectal cancer development. According to health experts, maintaining a healthy weight, avoiding tobacco, and adhering to a nutritious diet can reduce the likelihood of developing this condition. Recent studies have further explored the impact of specific dietary choices on colorectal cancer risk, shedding light on protective and harmful elements.
Calcium Intake and Cancer Prevention
A new study published in Nature Communications has added valuable insights to the understanding of diet-related cancer risks. The research examined dietary data from over 542,000 women who participated in the Million Women Study. With an average follow-up period of 16 years, scientists analyzed correlations between 97 different food products and nutrients and the risk of colorectal cancer.
The findings were striking. Researchers identified a clear link between calcium consumption and a reduced risk of colorectal cancer. The study highlighted six key dairy-related sources of calcium that contributed to this protective effect:
- Dairy milk
- Yogurt
- Riboflavin
- Magnesium
- Phosphorus
- Potassium
According to the study, consuming an additional 300 milligrams of calcium per day—equivalent to about one glass of milk—was associated with a 17% reduction in colorectal cancer risk. “This is the most comprehensive single study ever conducted into the relationship between diet and bowel cancer, and it highlights the potential role of calcium in the development of this disease,” said Keren Papier, BSc, PhD, senior nutritional epidemiologist at the University of Oxford and lead author of the study. “Further research is needed to understand the potential health impacts of increasing calcium in different populations.”
Alcohol and Processed Meat as Risk Factors
The same study also reinforced the connection between certain dietary elements and heightened colorectal cancer risk. Alcohol emerged as a notable risk factor, with an additional 20 grams of alcohol consumption per day—equivalent to one large glass of wine—associated with a 15% increase in cancer risk.
Furthermore, the study underscored the dangers of red and processed meat consumption. Consuming an extra 30 grams of these meats daily raised a person’s risk of colorectal cancer by 8%.
Lisa Wilde, PhD, Director of Research and External Affairs at Bowel Cancer UK, emphasized the importance of these findings. “Every 12 minutes, someone in the U.K. is diagnosed with bowel cancer, making it the fourth most common cancer in the country,” Wilde noted. “We already know that around half of all bowel cancers could be prevented by having a healthier lifestyle, and this new research supports this, with a particular focus on dairy.”
Wilde also offered practical advice for individuals seeking to lower their cancer risk: “Other changes you can make to help reduce your risk of developing bowel cancer include eating plenty of fiber from whole grains, pulses, fruits, and vegetables, avoiding processed meat and limiting red meat, being a healthy body weight, taking part in regular physical activity, stopping smoking, and cutting down on alcohol.”
The Impact of Dietary Habits
Experts in the medical community have long recognized the connection between diet and gastrointestinal cancers. Nilesh Vora, MD, a board-certified hematologist and medical oncologist at the MemorialCare Todd Cancer Institute in California, reflected on the implications of the study. “I think that we’ve long been associating the intake that humans have with the potential development of [gastrointestinal] cancer, such as colon cancer,” he said. “It’s interesting and in line with what we think is a potential problem.”
Vora noted a shift in dietary patterns as a possible explanation for rising colon cancer rates, particularly among younger individuals. “All of this is still hypothesized, but studies like this, which could generate more research and more powerful studies, may be able to educate us in telling patients what they should and shouldn’t be eating to lower their risk of colon cancer,” he added.
Calcium-Rich Options Beyond Dairy
Not everyone consumes dairy products, whether due to dietary restrictions, personal preferences, or religious beliefs. For individuals seeking non-dairy sources of calcium, Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, offered practical suggestions.
“It is correct that a cup of milk provides 300 mg of calcium,” Richard explained, “but a variety of foods, high in quality, specifically leafy greens, such as collard greens, mustard greens, spinach, and lesser-known vegetables, such as cooked nettles, lamb’s quarters, amaranth leaves, and nopales provide close to 300 mg of calcium per cup.” These foods also contain beneficial nutrients like potassium, vitamin C, B vitamins, vitamin K, and magnesium.
For those avoiding dairy, Richard recommended exploring alternatives such as tofu, fortified orange juice, almond milk, soy milk, sardines, nuts, and tahini. “It is important to understand that the nutrients related to reducing colorectal risk, such as calcium, phosphorus, potassium, and riboflavin are not solely related to dairy,” she emphasized. “There are multiple studies that have observed populations around the world with minimal or nonexistent dairy intake but also a reduced cancer risk while having robust bone health.”
Richard also highlighted the importance of considering broader dietary patterns. “It’s not just about adding calcium-rich foods but thinking holistically about the entire diet,” she said. “Balancing nutrients from various sources can provide a cumulative protective effect.”
Practical Steps for Risk Reduction
Richard advocated for an approach she described as “addition by subtraction,” where individuals benefit by eliminating harmful dietary elements. “Your cells will benefit from what they don’t have to fight against, such as toxins and excess nutrients,” she explained. “Add more of what will nurture them and boot out what won’t.”
Incorporating more plant-based foods while reducing processed and red meats can be a vital part of this strategy. This aligns with growing evidence that dietary diversity—including whole grains, fruits, and vegetables—plays a crucial role in cancer prevention.
Moreover, lifestyle modifications beyond diet remain essential. Regular physical activity, maintaining a healthy weight, and avoiding tobacco are complementary strategies that can significantly reduce colorectal cancer risk.
A Holistic Path Forward
The growing body of evidence suggests that reducing colorectal cancer risk may start with mindful dietary choices. From increasing calcium intake to limiting alcohol and processed meats, individuals have the power to make decisions that support long-term health.
While more research is needed, the current findings provide a hopeful framework for prevention through informed dietary habits and lifestyle changes. Adopting these strategies can contribute not only to reduced cancer risk but also to overall well-being and vitality.