Rule #4 — Never Underestimate Lifestyle
Why It Matters
Lifestyle tweaks can lower CRC risk by 30–50%, per the American Institute for Cancer Research.
Diet Dos and Don’ts
- Avoid: Processed meats (linked to a 16% higher risk), sugary drinks, alcohol.
- Embrace: Fiber (30g/day), calcium, and vitamin D. Try a Mediterranean diet.
Exercise Matters
A 2023 meta-analysis found that 150 minutes/week of moderate exercise reduces CRC risk by 20%.
Smoking and Alcohol
Smokers have a 50% higher CRC risk. Alcohol? Even 1 drink/day increases risk by 7%.
Also: Top 10 Natural Remedies for Boosting Immunity
Sample Meal Plan
- Breakfast: Oatmeal with berries and flaxseeds.
- Lunch: Quinoa salad with chickpeas and spinach.
- Dinner: Grilled salmon, broccoli, and brown rice.
Related: The Ultimate Guide to Balancing Diet and Exercise: Achieve a Healthier Lifestyle Today
The Role of Mental Health
Chronic stress and poor sleep disrupt gut health. Mindfulness and 7–8 hours of sleep nightly can reduce inflammation.
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