Colorectal Cancer Wellness Protocol
In the United States, colorectal cancer is the third leading cause of cancer-related deaths in men and in women, and the second most common cause of cancer deaths when numbers for men and women are combined. It's expected to cause about 52,580 deaths during 2022. [1]
If you are overweight or obese (very overweight), your risk of developing and dying from colorectal cancer is higher. Being overweight raises the risk of colon and rectal cancer in people, but the link seems to be stronger in men. Getting to and staying at a healthy weight may help lower your risk.[2]
One study conducted among nearly 50,000 men found that over 70% of colorectal cancer incidence could be prevented by diet, physical activity, and specific health behaviors, such as refraining from smoking.[3]
Nearly all colorectal cancers are adenocarcinomas, with the great majority arising from an adenomatous polyp.[4]
Recently, 6 lifestyle factors were found to cumulatively increase the risk for adenomas. This provides strong evidence that lifestyle modification is important for the prevention of colorectal polyps, especially advanced and multiple adenomas, which are established precursors of colorectal cancer.[5]
1. Cigarette smoking
2. Obesity
3. No regular use of nonsteroidal anti-inflammatory drugs (NSAIDs)
4. High intake of red meat
5. Low intake of fiber
6. Low intake of calcium
Colorectal cancer occurs more commonly in those over age 50, men, and individuals of African-American descent, and those with a family history of colorectal cancer or a personal history of polyps, inflammatory bowel disease, or low socioeconomic status.[6]
Smoking increases the risk for colorectal cancer for as long as 25 years after quitting, although having a normal body mass index (BMI) and having high fruit consumption mitigate this risk to a small degree.[7]
Other dietary factors associated with risk include consumption of animal foods, particularly red and processed meat and low fiber and calcium intake.[8]
Alcohol and an elevated BMI are also risk factors, while physical activity has a dose-dependent benefit for reducing risk.[9][10][11]
BREAK UNHEALTHY HABITS
Limit alcohol intake and do not smoke.
A number of screening tests for colorectal cancer are available, and require a physician’s guidance to determine the most appropriate. Colonoscopy, for example, is the most likely to find polyps or cancer, but also to have complications such as bowel tears or infection.
Several tumor markers may be used to monitor progress or guide treatment decisions, including carcinoembryonic antigen (CEA), carbohydrate antigen 19-9 (CA19-9), and tissue polypeptide antigen (TPA).
Low Vitamin D levels have been associated with the risk of developing colorectal cancer, as well as both overall and colorectal cancer specific mortality.[12][13]
STAY ACTIVE
Be physically active, every day. Even light intensity exercise has benefit.[14]
Healthy Food Options
Optimal Protein Choices:
Organic/hormone-free chicken or turkey
Cold water fish (salmon, cod, sardines, pacific flounder/sole, butterfish, and trout.
Choose wild ocean fish over farm raised fish)
Organic eggs
Organic legumes (acceptable as a vegetarian protein)
Avoid:
1. Processed and grilled meats. Also, try to limit intake of red meat, fast foods, fried foods, baked goods and packaged, processed foods.
2. Sugar, sweeteners and artificial sweeteners
3. Vegetable oils, shortening, margarine and anything with hydrogenated or partially hydrogenated oils
Optimal Fat Choices:
Flaxseed
Walnut oil
Extra virgin olive oil
Hempseed oil
Avocado
Raw, sprouted, or dry roasted nutsand seeds
Organic grass-fed butter
Ghee
Coconut oil for higher heat cooking
MCT Oil
Vegetable Choices:
You can eat an unlimited amount of vegetables from the list below (organic, if possible):
Salad greens
Cruciferous vegetables (arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens)
Carrots
Cucumbers
Sweet peppers
Raw sauerkraut
Limit starchy veggies such as potatoes
Fruit Choices:
Low Glycemic Index
Organic Berries
(Blueberries, Raspberries, Strawberries)
Moderate Glycemic Index
(fresh or frozen)
Cherries, Pears, Apricots, Melons, Plums, Oranges, Peaches, Grapefruit, Apples, Prunes, Kiwi, Nectarines, Tangerine
Beverages:
Herbal teas
Naturally decaffeinated green tea
Spring water
Vegetable juices
Coconut water
Condiments:
Lemon
Lime
Cayenne pepper
Sea salt
Garlic
Fresh herbs and spices
Flax/olive oil & raw apple cider vinegar for dressings
Snacks:
Nuts (raw are best)
Hummus
Raw or steamed vegetables
Low glycemic fruit
Almond butter with apple slices
Healthy Meal Ideas
Breakfast Ideas
Everyday THRIVE Shake view recipes
2 to 3 hard boiled eggs with 1/2 cup grapefruit
2/3 cup hot quinoa cereal or gluten free steel cut oats, 1 scoop protein powder, 1/2 cup berries and a small handful of walnuts or pecans
Veggie Scramble: 2-3 eggs scrambled with onion, garlic and broccoli
Sauté veggies and add leftover salmon. Stir to heat up and add condiments/spices
2 to 3 poached eggs over a bed of fresh spinach and sliced tomato
2 to 3 slices organic turkey bacon with leftover veggies or sliced tomato and avocado
Everyday THRIVE Shake Recipes
Berry Everyday THRIVE Shake
In a blender, combine the following ingredients:
8-12 oz. of unsweetened almond or coconut milk
1 scoop of Everyday THRIVE Shake
1/4 cup of frozen berries, preferably organic
1 tablespoon of ground flax or chia seeds
1 heaping teaspoon of natural almond butter (optional)
Ice and fresh mint (optional)
ChocoMaca Everyday THRIVE Shake
In a blender, combine the following ingredients:
8-12 oz. of unsweetened almond or coconut milk
1 scoop of Everyday THRIVE Shake
1/2 to 1 tablespoon of maca powder
1 tablespoon of raw cacao powder or cocoa powder
1 tablespoon of ground flax or chia seeds
Ice and fresh mint (optional)
Lunch and Dinner Ideas
(choose one for each meal)
Option 1
Green salad with sprouts, extra virgin olive oil, basil, & squeezed lemon or lime
Baked cod topped with avocado salsa:
Chop: 1 avocado, 1 tomato, 1/2 cup red onion, add 1/2 cup capers (drained), 1/4 cup fresh cilantro, 1/2 tsp. cumin, 1/2 tsp. cayenne and 2 tablespoons lime juice.
Option 2
1 cup black bean soup
Chopped cabbage with chicken and apple cider vinegar
Option 3
Organic vegetable broth
Shrimp & vegetables: Sauté fresh shrimp and chopped garlic in a pan with coconut oil. Roughly chop 5-10 different vegetables and lightly stir-fry with freshly grated ginger & 1⁄2 cup cooked buckwheat noodles. Lightly drizzle with sesame oil.
Option 4
Baby greens salad with extra virgin olive oil & squeezed lemon or lime
Grilled buffalo burger on a baked or grilled portabella mushroom
Mixed roasted vegetables: Roast combination of cauliflower, broccoli, Brussels sprouts
Option 5
Beet greens with extra virgin olive oil & squeezed lemon or lime
Wild salmon, steamed or grilled
Steamed beets (steam 20-30 minutes or until soft, then peel off skin)
Option 6
Mixed greens salad with extra virgin olive oil or lemon flavored flax seed oil
Broiled chicken with peppers: Roughly chop green, yellow & red peppers, onion and mushrooms; toss lightly with extra virgin olive oil & chopped garlic.
Serve with 1/2 cup wild brown rice
Option 7
Steamed veggies (cauliflower, broccoli, carrots). Drizzle with olive oil and lemon after steamed.
Baked halibut topped with tomato pesto
Option 8
Roasted green beans
Grilled turkey breast with sage
1/2 baked sweet potato
Option 9
Baked sole with lemon
1/2 cup baked acorn or butternut squash
Steamed green & yellow beans, topped with flax oil
Option 10
Steamed kale
Grilled chicken with garlic pesto: Mince 2 cloves of garlic and add to 1/8 cup extra virgin olive oil. Add 1/8 cup finely chopped fresh basil. Spread garlic-basil mixture on chicken breasts and allow to marinate while preparing the rest of dinner. Grill.
Option 11
1 cup hearty vegetable soup
Grilled halibut
Steamed artichoke with lemon
Option 12
3 to 4 oz chicken salad (made with olive oil instead of mayonnaise) wrapped in a large lettuce leaf. Add grated carrots, avocado, or other veggie of your choice.
Multiple nutritional supplements have been associated with reduced cancer occurrence and/or cancer progression. This list contains those with the greatest evidence-base and benefit.
Curcumin Phytosome
Extracted from the spice turmeric, curcumin has been shown to arrest cancer cell growth, induce programmed cell-death (apoptosis), and increase the efficacy of chemotherapy for treatment resistant colorectal cancer cells.[16] While trials of curcumin suggest at least 4g per day may be more beneficial than lower doses.[17]
Suggested dose:
1-2g per day of Meriva® or Longvida® curcumin.[18],[19]
Pycnogenol
Grape seed extract inhibits the growth of cancer cells through several mechanisms, and may have synergistic benefit when used with resveratrol.[24],[25]
Suggested dose:
100-200mg per day
Resveratrol
This antioxidant interferes with all stages of cancer development, and its low bioavailability may make it more suitable for colorectal cancer.[22] When given to patients with colorectal cancer at a dose of 500-1000mg per day, it reduced tumor proliferation.[23]
Suggested dose:
500-1,000 mg per day.
Vitamin D
Vitamin D levels have been associated with both the incidence of colorectal cancer as well as overall mortality.
Suggested dose is that sufficient to raise vitamin D blood levels to >40 ng/mL, which may require 5000 IU per day or more.[15]
Probiotics
While probiotic therapy for colorectal cancer treatment is not well-established, microbiota are thought to influence multiple pathways by which cancer develops and progresses. Additionally, pre-surgery supplementation has been shown to improve outcomes and reduce treatment side effects.
Suggested dose:
1 capsule 2x per day, at least 25 billion CFU/capsule.[26]
Omega-3 Fatty Acids
The omega-3 fatty acids DHA and EPA have broad health benefits, such as reducing the oxidative stress and inflammation thought to influence colorectal cancer progression and recurrence.[27] Current evidence suggests several grams of these fatty acids improve nutritional status and potentially the effectiveness of other cancer therapies.[28] Additionally, GLA, another omega-3, helps to maintain balance in the fatty acids and enhances the anti-inflammatory effect.[29],[30]
Suggested dose:
1-2 grams combined EPA & DHA per day, with at least 1-2 grams of a GLA source.
Diindolylmethane (DIM)
Extracted from cruciferous vegetables, such as broccoli, cauliflower, cabbage, etc., DIM has been shown to target several mechanism by which colorectal cancer cells are resistant to apoptosis (programmed cell death).[31],[32]
Suggested dose:
250mg per day.
Quercetin
Dietary consumption of this flavonoid is associated with a reduced risk of colorectal cancer, as well as in vitro induction of apoptosis in colorectal cancer cells, and improved efficacy of 5-fluorouracil, the most commonly used chemotherapy for colorectal cancer.[33],[34]
Suggested dose:
200-400mg, three times per day.
Melatonin
A hormone, supplemental melatonin intake has improved survival in a number of cancers, and may enhance conventional therapy effectiveness.[35]
Suggested dose:
At least 3mg at night, preferably time-released.
Vitamin E
Various components of vitamin E have shown anti-cancer properties. Although alpha-tocopherol is often used in clinical trials, when given alone it may deplete other important components of vitamin E.[36],[37]
Suggested dose:
200-400 IU per day of mixed tocopherols and tocotrienols.
Vitamin K2
Vitamin K-2 (MK-7) has the longest half-life, meaning it is the most stable, of all forms of vitamin K. Shown to improve bone and cardiovascular health, higher intakes of this form have also been associated with reduced cancer incidence & fatality, and may improve effectiveness of other therapies.[38],[39],[40]
Suggested dose:
100 mcg vitamin K-2 (MK-7).
[1] Peery AF, Dellon ES, Lund J, et al. Burden of gastrointestinal disease in the United States: 2012 update. Gastroenterology. 2012 Nov;143(5):1179-87.e1-3.
[2] Joseph DA, King JB, Miller JW, et al. Prevalence of colorectal cancer screening among adults–Behavioral Risk Factor Surveillance System, United States, 2010. MMWR Morb Mortal Wkly Rep. 2012 Jun 15;61 Suppl:51-6.
[3] Platz EA, Willett WC, Colditz GA, et al. Proportion of colon cancer risk that might be preventable in a cohort of middle-aged US men. Cancer Causes Control. 2000 Aug;11(7):579-88.
[4] Stewart SL, Wike JM, Kato I et al. A population-based study of colorectal cancer histology in the United States, 1998-2001. Cancer. 2006 Sep 1;107(5 Suppl):1128-41.
[5] Fu Z, Shrubsole MJ, Smalley WE, et al. Lifestyle factors and their combined impact on the risk of colorectal polyps. Am J Epidemiol. 2012 Nov 1;176(9):766-76.
[6] Doubeni CA, Laiyemo AO, Major JM, et al. Socioeconomic status and the risk of colorectal cancer: an analysis of more than a half million adults in the National Institutes of Health-AARP Diet and Health Study. Cancer. 2012 Jul 15;118(14):3636-44.
[7] Gong J, Hutter C, Baron JA, et al. A pooled analysis of smoking and colorectal cancer: timing of exposure and interactions with environmental factors. Cancer Epidemiol Biomarkers Prev. 2012 Nov;21(11):1974-85.
[8] Jamin EL, Riu A, Douki T, et al. Combined Genotoxic Effects of a Polycyclic Aromatic Hydrocarbon (B(a)P) and an Heterocyclic Amine (PhIP) in Relation to Colorectal Carcinogenesis. PLoS One. 2013;8(3):e58591.
[9] Ferrari P, Jenab M, Norat T, et al. Lifetime and baseline alcohol intake and risk of colon and rectal cancers in the European prospective investigation into cancer and nutrition (EPIC). Int J Cancer. 2007 Nov 1;121(9):2065-72.
[10] Sanchez NF, Stierman B, Saab S, et al. Physical activity reduces risk for colon polyps in a multiethnic colorectal cancer screening population. BMC Res Notes. 2012 Jun 20;5:312.
[11] Chao A, Connell CJ, Jacobs EJ, et al. Amount, type, and timing of recreational physical activity in relation to colon and rectal cancer in older adults: the Cancer Prevention Study II Nutrition Cohort. Cancer Epidemiol Biomarkers Prev. 2004 Dec;13(12):2187-95.
[12] Ng K, Meyerhardt JA, Wu K et al. Circulating 25-hydroxyvitamin d levels and survival in patients with colorectal cancer. J Clin Oncol. 2008 Jun 20;26(18):2984-91.
[13] Stubbins RE, Hakeem A, Núñez NP. Using components of the vitamin D pathway to prevent and treat colon cancer. Nutr Rev. 2012 Dec;70(12):721-9.
[14] C B, M M, R D, et al. Cross-Sectional & Longitudinal Associations between Light-Intensity Physical Activity & Physical Function Among Cancer Survivors. Cancer Epidemiol Biomarkers Prev. 2013 Mar;22(3):475-6.
[15] Peery AF, Dellon ES, Lund J, et al. Burden of gastrointestinal disease in the United States: 2012 update. Gastroenterology. 2012 Nov;143(5):1179-87.e1-3.
[16] Joseph DA, King JB, Miller JW, et al. Prevalence of colorectal cancer screening among adults–Behavioral Risk Factor Surveillance System, United States, 2010. MMWR Morb Mortal Wkly Rep. 2012 Jun 15;61 Suppl:51-6.
[17] Platz EA, Willett WC, Colditz GA, et al. Proportion of colon cancer risk that might be preventable in a cohort of middle-aged US men. Cancer Causes Control. 2000 Aug;11(7):579-88.
[18] Stewart SL, Wike JM, Kato I et al. A population-based study of colorectal cancer histology in the United States, 1998-2001. Cancer. 2006 Sep 1;107(5 Suppl):1128-41.
[19] Fu Z, Shrubsole MJ, Smalley WE, et al. Lifestyle factors and their combined impact on the risk of colorectal polyps. Am J Epidemiol. 2012 Nov 1;176(9):766-76.
[20] Doubeni CA, Laiyemo AO, Major JM, et al. Socioeconomic status and the risk of colorectal cancer: an analysis of more than a half million adults in the National Institutes of Health-AARP Diet and Health Study. Cancer. 2012 Jul 15;118(14):3636-44.
[21] Gong J, Hutter C, Baron JA, et al. A pooled analysis of smoking and colorectal cancer: timing of exposure and interactions with environmental factors. Cancer Epidemiol Biomarkers Prev. 2012 Nov;21(11):1974-85.
[22] Jamin EL, Riu A, Douki T, et al. Combined Genotoxic Effects of a Polycyclic Aromatic Hydrocarbon (B(a)P) and an Heterocyclic Amine (PhIP) in Relation to Colorectal Carcinogenesis. PLoS One. 2013;8(3):e58591.
[23] Ferrari P, Jenab M, Norat T, et al. Lifetime and baseline alcohol intake and risk of colon and rectal cancers in the European prospective investigation into cancer and nutrition (EPIC). Int J Cancer. 2007 Nov 1;121(9):2065-72.
[24] Sanchez NF, Stierman B, Saab S, et al. Physical activity reduces risk for colon polyps in a multiethnic colorectal cancer screening population. BMC Res Notes. 2012 Jun 20;5:312.
[25] Chao A, Connell CJ, Jacobs EJ, et al. Amount, type, and timing of recreational physical activity in relation to colon and rectal cancer in older adults: the Cancer Prevention Study II Nutrition Cohort. Cancer Epidemiol Biomarkers Prev. 2004 Dec;13(12):2187-95.
[26] Ng K, Meyerhardt JA, Wu K et al. Circulating 25-hydroxyvitamin d levels and survival in patients with colorectal cancer. J Clin Oncol. 2008 Jun 20;26(18):2984-91.
[27] Stubbins RE, Hakeem A, Núñez NP. Using components of the vitamin D pathway to prevent and treat colon cancer. Nutr Rev. 2012 Dec;70(12):721-9.
[28] C B, M M, R D, et al. Cross-Sectional & Longitudinal Associations between Light-Intensity Physical Activity & Physical Function Among Cancer Survivors. Cancer Epidemiol Biomarkers Prev. 2013 Mar;22(3):475-6.
Curcumin Phytosome
Pycnogenol
Resveratrol
Vitamin D
Multiple nutritional supplements have been associated with reduced cancer incidence and/or cancer progression. This list contains those with the greatest evidence-based benefit.