Colorectal cancer affects the colon or rectum, essential parts of our digestive system. In France, this pathology is responsible for more than 17,000 deaths each year, according to Santé Publique France. The good news? A healthy lifestyle and regular screenings help reduce the risk of developing this cancer.
Among the prevention avenues studied, calcium is attracting more and more attention from researchers. This mineral, essential to our bone health, plays a protective role for our digestive system.
Calcium, a natural protector for the colon
How calcium works in the intestine
Calcium has a special capacity. It can bind to some potentially harmful substances in the intestine, such as secondary bile acids and free fats. These compounds, if in excess, can irritate the intestinal mucosa and promote the appearance of cancerous mutations. By neutralizing these substances, calcium acts as a “sealant”, thus protecting the cells of the colon from attacks.
Additionally, a diet rich in calcium contributes to the overall health of the gut microbiota. A group of microorganisms that play a key role in the prevention of diseases, including cancers.
What scientific studies say
Epidemiological studies confirm the link between sufficient calcium intake and a reduced risk of colorectal cancer. Research carried out by the University of Oxford, involving more than 500,000 people followed for 17 years, showed that each increase of 300 mg of calcium per day (the equivalent of a glass of milk) was associated with a 17% reduction in the risk of colorectal cancer.
Another US study found that people consuming at least 1,200 mg of calcium per day had a 30% reduced risk compared to those with low calcium intake. These data, although encouraging, highlight the importance of maintaining adequate calcium intakes throughout life.
How to include more calcium in your diet?
Natural sources of calcium
Calcium is found in many foods, not just dairy products.
- Dairy products: a glass of milk (300 mg), yogurt (150 mg), a portion of cheese (200 to 300 mg).
- Green vegetables: kale (150 mg per 100 g), broccoli (50 mg per 100 g), spinach (100 mg per 100 g).
- Dried and oilseed fruits: almonds (75 mg for 30 g), hazelnuts and Brazil nuts.
- Oily fish: Canned sardines, especially with the bones, contain almost 240 mg of calcium per serving.
- Enriched products: certain brands of tofu or vegetable juices are enriched with calcium. Thus, they are ideal alternatives for people with lactose intolerance or vegans.
Calcium and food supplements: an emergency solution?
If your calcium intake is insufficient despite a balanced diet, food supplements may be an option.
However, be careful not to overdo it: excessive consumption (beyond 2,500 mg per day) could cause side effects, such as kidney stones. Always consult a healthcare professional before considering this solution.
Other factors in preventing colorectal cancer
Although calcium plays an important role, it cannot act alone. Prevention of colorectal cancer relies on a combination of several factors.
Eat a diet rich in fiber: Dietary fiber, present in fruits, vegetables, legumes and whole grains, promotes good intestinal transit and reduces the contact time between potentially carcinogenic substances and the colon wall.
Limit red and processed meats: According to the World Health Organization (WHO), excessive consumption of red meats and processed meats is associated with an increased risk of colorectal cancer. Try to limit these foods to no more than 500g per week.
Moderate your alcohol consumption: Even moderate alcohol consumption can increase the risk of colorectal cancer. According to the National Cancer Institute, it is recommended not to exceed two drinks per day and to favor alcohol-free days.
Move regularly: physical activity reduces inflammation and improves the functioning of your digestive system. A brisk walk of 30 minutes a day can already make a difference.
The importance of screening: let’s not forget it
In addition to eating and lifestyle habits, screening remains the most effective weapon for detecting colorectal cancer early. In France, a simple immunological test is offered free of charge every two years to people aged 50 to 74.
This quick and painless test detects traces of blood in the stool, an early sign of polyps or tumors.
NAMELY
Colorectal cancer mainly affects people over the age of 50, with the risk increasing over the years. Men are more affected than women. The highest rates of this disease are seen in North America, Western Europe and Australia. Conversely, in less industrialized regions such as Asia, Africa and South America, cases are significantly less common.
