Cut Back on Red Meat for Colon Health

Cancer Now Tops Heart Disease

Cardiovascular disease (CVD) has long been the number one killer of Americans, though the rate has been steadily declining in men over the past 20 years. The CVD rate has been higher in women than in men, but it too started to dip in 2000. Now earlier this year, the American Cancer Society (ACS) announced that cancer has surpassed heart disease as the leading cause of death in people under 85 (1). Those under 85 make up a little over 98% of the population. That means that only the very oldest Americans continue to die of heart disease more than from cancer, and that trend is expected to reverse over the next decade. According to the National Cancer Institute, the good news is that about 1/3 of all cancer deaths may be related to diet - a risk factor we can do something about. And of all the major cancers, diet & lifestyle play the biggest role in cancer of the colon.

Bad News for Burger Lovers

A major new ACS study - the largest and most comprehensive to date - reports that too much red and processed meat significantly raises the risk of colorectal cancer (2). Over two dozen studies have already examined the relationship between consumption of red or processed meat and colon cancer risk, with most showing greater risk for those who consume higher amounts. Those studies along with this new one, makes it clear that high meat consumption is a credible risk for this cancer.

How much red or processed meat is too much? In this study of nearly 150,000 people, long-term high consumption of red meat was described as at least 3 ounces daily for men - roughly the amount in a fast food burger - and 2 ounces daily for women over a 10-year period. For processed meat it meant at least 1 ounce per day - equivalent to 4 pieces of bacon or a slice of bologna - 5 to 6 days a week for men, and 2 to 3 days a week for women. The volunteers in the study reported their meat consumption in a baseline questionnaire and, again, 10 years later. The biggest meat consumers in both questionnaires were 30% more likely to develop lower colon cancer than those who ate little or no red meat. The risk was 50% higher for those who ate the most processed meat.

What is it about red or processed meat that raises risk? It's not known with certainty, but one theory is that the high iron in red meat produces free radicals which can damage DNA, or that cooking meat at high temperatures can create carcinogens. Other possible culprits are the saturated fats in meat and the nitrates/nitrites used as preservatives in processed meats.

What You Can Do To Lower Your Risk

Research suggests you can take these steps for better colon health:

• Switch more of your meals to poultry and fish - not only does this cut back on red meat, but the ACS study found that eating more poultry and fish for the long term lowered the risk of colon cancer by about 30%;
• Eat more fiber-rich foods, fruits and vegetables;
• Stop smoking if you do, as it increases colon cancer risk;
• Get more exercise and reduce if you're overweight - the increased risk from inactivity and obesity is similar to or even greater than the risk from eating too much processed meats in the ACS study;
• Make sure you're getting enough calcium, vitamin D and folic acid - nutrients that are linked to lower risk;
• Take advantage of colon cancer screening - the ACS recommends routine screening starting at age 50.

Finally, it's important to know that while cancer is now the leading cause of death, heart disease in comparison to specific cancers still ranks in the top spot, especially for women. Many of the suggestions above are also good for your heart.

References

1. American Cancer Society's annual statistical report, released January, 2005.
2. Chao A et al. Meat consumption and risk of colorectal cancer. JAMA 293:172-182, 2005.