According to the National Cancer Institute, colon cancer is the second main cause of cancer -related deaths in the United States in 2024.1 The reason for concern, but good news is that research can constantly reveal and prevent the cause of this disease. One of the areas where interest increases is the composition of intestinal health and cancer risks, especially foods eaten.
Your intestine is a fascinating and complex ecosystem with a bacteria of help and harmful tanks. These small residents play an important role in digestion, nutrient absorption and immune system.
Through various processes and interventions, the body maintains a delicate balance by checking bad bacteria. However, when this balance is interrupted, especially the consumption of vegetable oil causes chronic inflammation, contributing to various health problems, including colon cancer.
Dietary Therapy Decoding -Increases in Ultra Fine Foods
The ultra -fine foods found in grocery store channels, such as instant noodles, frozen pizzas and pre -packaged snacks, have experienced a wide range of changes in their natural state and often add sugar and artificial flavor. Convenient, but this hidden ingredient has a negative impact on intestinal bacteria and overall health. In particular, harmful vegetable oils are vegetable oils that cause colon cancer in the United States.
In a study published in the GUT journal, researchers showed the correlation between high ultra -fine food intake and increased risk of colon cancer (CRC) in certain vegetable oils.2 First of all, they compared the CRC to “chronic and well -healed wounds.” This is contrasted with normal wound healing, which is displayed as a regular inflammatory process, but follows the survival period.
Following this framework, they collected 81 human CRC samples with normal samples for comparison. The CRC sample pointed out that the “lipid class switching”, which is tilted in the full inflammation state using liquid chromatophys and tandem mass analysis, pointed out that there is a defect.3
In an interview with Scientific American, Dr. Timothy Yeatman, one of the co -authors of this study, explains this concept.
“Solving lipids to solve lipids was recently discovered by Charles Serhan of Harvard University, and he described that it was called” geological class switching. ” .
He basically found that there are many inflammation of these lipids (mainly omega -3 derivatives with lipids.4
Scientific American Report also explains that chronic and rampant inflammation damage normal cells and the ability to fight cancer growth. According to Yeatman, the high intake of omega -6 is a powerful contribution.5 Further description of the class shift in omega -6 under the high diet:6
“During the initial stage of normal wound healing, prostaglandin and Ryucotrien (LTS) are synthesized and PGE2/PGD2 induces ALOX15 expression to induce all -inflammatory medium (LTS) (LTS) (LIPIXINS) Adjust the anti -inflammatory response that causes conversion. Resolvins, Maresins, Protectins and Maresins).
This process is called lipid medium class switching (LCS) and has been identified as an essential mechanism for solving inflammation. This LCS course appears to have a lack of CRC, and most tumors keep their chronic inflammation. “
Now let’s talk about vegetable oils hidden in many processed foods. Canola, corn and soybean oil are both common examples. This oil has a high linoleic acid (LA). LA are essentially required, so they are not essentially harmful, but problems occur when exceeding. This problem is used to add fried, baking and flavors to processed foods, so modern Western diets are used to overload LA.
Intestinal microorganism -balanced behavior
Your intestine is like a bustling city with a variety of residents. You have a good bacteria to serve as a friendly store owner to run smoothly. Then there is a “bad bug” like a mischievous mischief. Maintaining a healthy intestinal microbial cluster is to make good bacteria take advantage.
Chronic inflammation often caused by the imbalance of the intestinal bacteria contributes to various metabolic diseases.7 Think like a low -end fire in your city. This inflammation causes damage over the tissue and creates the basis for breeding of the disease.
How does this diet affect this delicate ecosystem? Eating a high ultra -fine junk food in omega -6 to get nutritious to bad bugs. They flourished while good bacteria were trying to compete. This interruption in the intestinal microbial cluster leads to an inflammatory environment, increasing the risk of colon cancer.
These results were observed in 2012.8 Ten years later, the research published in nutrients still strengthens the same idea.9 As mentioned by the researchers, the highland transplantation diet produces a harmful metabolic product that interferes with the intestinal microbial cluster and contributes to inflammation.
“In the intestinal microbial gun, the recapture of the bile acid in the intestine is formed by the secondary bile acids, including Deoxycholic Acid (DCA). The high -fat waves can increase the DCA level up to 10 times. DCA level is intestinal inflammation. Along with disability disability…
In addition, high levels of secondary bile acids (bases) contribute to the formation of reactive oxygen and nitrogen species. BAS can also damage cell membranes, mitochondria and DNA to increase the risk of colon cancer. Toxins and metabolites in bacteria can increase their harmful characteristics.
The accumulation of DCA and Lipoteichoic ACID (LTA) amplifies the signal caused by the activation of TLR2, causing excessive production of COX2, which is associated with natural killing T and dendritic cells and can lead to cancer and inflammatory diseases. “ They reported.
Simple steps to restore intestinal health
Emerging studies show that the intestine and the brain are complicated and are often called intuition brain axis. This complex communication network has a great influence on mood, mental welfare and even cognitive function. The intestines and brains communicate through various paths, including nerves, hormones and immune signals.10
Chronic stress has a negative impact on intestinal health, interfering with the balance of the intestinal bacteria and contributing to the whole body and neuropathy.11 Stress management has a positive impact on psychiatric and intestinal health through technologies such as heartbreaking exercises, deep breaths, yoga or nature. This practice helps to adjust the body’s stress response by promoting a healthier intestinal environment.
Sleep also plays an important role in the repair and restoration process of the body, including the maintenance of a healthy intestinal microbial cluster. As mentioned in one study, sleep deprivation interferes with the intestinal bacteria and contributes to inflammation.12 Therefore, it is essential to set priority of sleep in the amount of welfare, including the intestinal health.
To help you sleep better, read the “How to damage cognitive performance and learning”, which shares seven executable strategies to maximize the quality of sleep.
Regular exercise has a lot of advantages to intestinal health. It helps to increase diversity of intestinal bacteria and reduce inflammation.13 If you participate in regular moderate strength activities such as walking, horticulture, swimming or bicycles, it contributes to a thriving microbial cluster.
Studies have shown that it promotes intestinal health. On the contrary, in the case of high -intensity exercise, especially long periods of time, long -term certificate occurs, increasing the risk of long -term syndrome and systemic inflammation.14
To explain the reason why medium -degree strength movement is a recommended way of recommendation, read “Nailing sweet spots for exercise.” There I explain why I have too much exercise for your health, and why the moderate robbery movement cannot be excessive.
Additional strategy for healthy and happy intestines
In addition to exercise and stress management, there are other ways to help protect intestinal health. Practical tips are as follows:
1. Be a food label detective- Learn how to decrypt the food label and identify the hidden source of omega -6. Find ingredients such as canola oil, safes oil, corn oil or soybean oil. Select the whole food or snack whenever possible. For example, throw away the chip and take a pieces of ripe fruit instead.
2. Embrace the whole food- Fill the plate with healthy carbohydrates such as fruits and vegetable rainbows, white rice and potatoes, and dry protein sources such as grass beef. This entire food provides “fuel” that is necessary to thrive and maintain a healthy balance in the intestinal bacteria.
3. Add more intestinal-friendly food- Consider the integration of prebiotics and probiotics into your diet. Prebiotics is a type of fiber found in foods such as onions, apples and bananas, serving as a food for the intestinal probiotics.
Fermented foods contain probiotics that nourish the intestines. Homemade yogurt, kimchi or salted cabbage can be executed. If you do not enjoy the flavor profile of fermented foods, consider taking high -quality probiotics supplements.
The most important strategy -decrease in vegetable oil intake
Based on the released data, it is clear that the excess Los Angeles intake is one of the largest drivers of chronic diseases in Western diets. Therefore, it is important to minimize LA intake as much as possible in addition to the above strategy.
Obviously, the body still requires LA for the best function. But again, the core of the metabolic problem experienced by most adults today is the excess intake due to the spread of ultra -fine food in both groceries and restaurants. The chief criminals who contribute to this problem are:
bean | it | Seed |
sunflower | Canola | corner |
Los Angeles, multiple unsaturated fatty acids (PUFA) are oxidized to damage the glass radicals. As a result, they generate high -quality lipomous finish (ALES). In the case of omega -6 provinces, they turn into oxrams (oxidized linoleic metabolites). The worse is that the half -life of LA is 600 ~ 800 days or about 2 years.
This means that it will take several years to replace 95%of LA built into the cell into healthy fat. For more information on the damage that LA occurs, read “Linoleic Acid, the most destructive component in the diet.”
To protect your health, reduce your LA intake to less than 5 grams a day. This is similar to what the ancestors ate. It’s better if you can get less than 2 grams a day. To ensure the exact measurement, enter a meal at cronometer.com, a free online nutritional tracker. There, it will aggregate your total LA intake.
LA is harmful, but keep in mind omega -3 intake. If it is consumed in excessive amounts, omega -3 causes an ambassador damage to LA and breaks down into ALES. In addition, most of the food intake consists of healthy carbohydrates. Too much fat will interfere with glucose metabolism. In general, keep fat intake to less than 30% of daily calories.
