Unlocking Health: How One Glass of Milk Daily Can Reduce Women’s Colorectal Cancer Risk!
Recent research indicates that consuming a cup of milk daily may significantly reduce the risk of colorectal cancer in women. This study highlights the importance of dietary choices in cancer prevention and emphasizes the benefits of calcium intake for overall health. By understanding the link between calcium-rich foods and cancer risk, you can make informed decisions to enhance your health and longevity.
Colorectal cancer, which develops in the colon or rectum, ranks as the fourth leading cause of cancer-related deaths among women. Alarmingly, the incidence of this disease is rising among individuals under 65. The *Nature Communications* study revealed that a daily intake of 300 milligrams of calcium—from sources like an 8-ounce glass of milk—correlates with a **17% reduction** in the risk of developing colorectal cancer in women.
According to Dr. Keren Papier, a senior nutritional epidemiologist at the University of Oxford and lead author of the study, “Calcium was found to have a similar protective effect in both dairy and non-dairy sources.” However, she also noted, “we don’t know whether calcium supplements would have the same effect as calcium from food appears to.” This indicates a need to focus on whole food sources of calcium rather than relying solely on supplements.
Dr. Christopher Lieu, co-director of gastrointestinal medical oncology at the University of Colorado School of Medicine, remarked that this study contributes to a growing understanding of how dietary habits can influence colorectal cancer risk. He emphasized, “There are many factors that contribute to a person’s risk of developing colorectal cancer.” According to him, adhering to a healthy diet appears to have a significant impact on reducing this risk.
15 Calcium-Rich (Non-Dairy) Foods
- Leafy greens (e.g., kale, collard greens)
- Fortified plant-based milk alternatives (e.g., almond, soy)
- Tofu (made with calcium sulfate)
- Broccoli
- Almonds
- Canned salmon and sardines (with bones)
- Fortified cereals
- Beans and lentils
- Figs
- Chia seeds
- Okra
- Turnip greens
- Edamame
- Black-eyed peas
- Rhubarb
- Dried apricots
The importance of calcium in lowering cancer risk was made evident in the largest study to date examining the relationship between diet and colorectal cancer. This analysis involved the dietary habits of over 540,000 women from the U.K. as part of The Million Women Study—the most comprehensive prospective study on women’s health.
Each participant provided information on their demographics, diet, and lifestyle every three to five years over an average span of 16 years. At the end of the study, around 12,000 women had been diagnosed with colorectal cancer. Although epidemiological studies can often establish correlations without proving causation, this new research utilized genetic data in conjunction with dietary questionnaires. This method, known as Mendelian Randomization, allowed the researchers to target both dairy and calcium more precisely.
Dr. Veronika Fedirko, a molecular cancer epidemiologist at the University of Texas MD Anderson Cancer Center, noted that this approach enhances the validity of the study’s findings. The researchers discovered that each additional 300 milligrams of calcium consumed through foods and beverages was associated with a **17% reduction** in colorectal cancer risk.
Past research indicates that the notion of calcium and dairy consumption may confer protective benefits against colorectal cancer isn’t a novel concept. Previous studies, including a meta-analysis conducted in 2019 and another in 2020, have consistently established a link between dairy intake and reduced colorectal cancer risk in both genders. Conversely, diets high in red or processed meat, as well as alcohol consumption, have been associated with increased rates of the disease.
According to Dr. Papier, “We think that calcium may protect against colorectal cancer by attaching to bile acids and free fatty acids in the colon, which helps reduce their cancer-causing potential.” This process is crucial, as excessive bile acids can elevate cancer risk. Moreover, calcium regulates various molecular processes involved in colorectal carcinogenesis, helping reduce the likelihood of cancer development in both biological men and women.
However, experts express caution regarding dairy intake and its connection with other forms of cancer. Dr. Mary Playdon from the University of Utah pointed out that while dairy may lower the risk of breast cancer, its effects on prostate cancer remain inconclusive.
How to Lower Colorectal Cancer Risk
While accumulating evidence supports the notion that calcium may mitigate colorectal cancer risk, professionals advocate a comprehensive approach rooted in overall dietary wellness. Dr. Lieu reiterated, “It’s not just one factor, but many that drive the risk higher or lower.”
Dr. Fedirko aligned with this perspective, stating, “While calcium plays a protective role, focusing solely on increasing calcium intake without considering other dietary and lifestyle factors may not be enough to significantly reduce a person’s colorectal cancer risk.”
Research suggests that a balanced diet low in alcohol, sugar, red meat, and processed foods—yet rich in fiber, whole grains, fruits, and vegetables—can greatly diminish the risk of colorectal cancer. Moreover, Dr. Papier emphasized that essential lifestyle changes such as quitting smoking, maintaining a healthy weight, and participating in regular screenings can significantly further lower cancer risk.
The American Cancer Society recommends initiating regular colorectal cancer screenings at age 45, unless personal or family medical histories suggest earlier action. Modern stool-based tests may be utilized for preliminary screening, with follow-up colonoscopies performed if necessary.
By incorporating these dietary and lifestyle modifications, you can contribute to lowering your colorectal cancer risk while fostering better overall health and wellbeing.
