Colon cancer, also known as colorectal cancer (CRC), is one of the top three most common cancers in Guam. It affects many people, especially CHamoru and Filipino families. Recent studies by the University of Guam and the University of Hawaii Cancer Center found that more younger adults – and in particular, CHamorus – are being diagnosed with this disease.
What is colon cancer?
Colon cancer starts in the large intestine. It often grows slowly and may not cause any signs at first. That’s why regular checkups are important. But just as important is prevention – and one of the best ways to help prevent colon cancer is through healthy eating.
Why is this happening?
The rise in early-onset colorectal cancer (CRC) – cases diagnosed in people under 50 – is a growing concern in Guam. From 2000 to 2019, cases among adults aged 35 to 49 increased significantly, with CHamoru individuals between 40 and 49 years seeing their risk more than double. For CHamorus over age 50, the rates also climbed – from 3.94% to 4.49% over the same period. These trends are especially troubling given that much of the mainland U.S. is seeing a decline in CRC due to better screening and healthier lifestyles. But there is hope: Research shows that a healthy diet can lower the risk of colon cancer. What we eat every day plays a powerful role in protecting our long-term health.
How does food make a difference?
Many studies show that certain foods can either raise or lower your risk of getting colon cancer. Western-style diets – those high in red meat, processed foods, and sugar – can increase cancer risk. On the other hand, diets rich in fiber, fruits, vegetables, whole grains, and healthy fats can lower that risk.
In Guam, traditional island foods like taro, breadfruit, fresh fish, leafy greens, and root vegetables are full of good nutrients. Choosing more of these foods – and fewer highly processed and packaged items – can help our bodies stay healthier and may help prevent cancer.
What can you do?
Here are some easy steps you and your family can take:
• Eat more vegetables, fruits and whole grains.
• Eat local produce whenever possible. Great vegetable options include: sweet potato (roots and tips), chaya, mulunggay, egg plant, cucumber, okra, long bean, bitter melon, kang kong, sweet corn, pechai, and tomatoes. Great fruit options include: bananas, papayas, kalamanse, melons, mango, soursop, pomegranate, and tangerine
• Drink more water and cut back on sugary drinks.
• Choose fish or chicken instead of red or processed meats.
• Be active – walk, dance, or play outside each day.
• Adults should talk to their doctor about when to start screening for colon cancer, especially if they have a family history.
A healthier Guam starts with us
Colon cancer is serious – but it is also one of the most preventable cancers. By making smart choices at mealtimes and staying active, we can lower the risk and protect our families and communities.
Let’s work together to return to healthier habits and traditional local foods. Our health is in our hands – and on our plates.
If you are ready to learn more about growing local produce, see below for our upcoming workshops, which will cover how to grow some local produce items, as well as how to use it in popular local recipes.
Rachael T. Leon Guerrero is the dean of the College of Natural & Applied Sciences and the director of Cooperative Extension & Outreach and the Western Pacific Tropical Research Center under University of Guam Land Grant. She holds a doctorate in human nutrition and is a registered dietitian nutritionist.
UOG Horizons is a weekly column on agriculture, food, nutrition, health and wellness, and natural resources written by faculty from the University of Guam School of Health and from UOG’s Land Grant extension service and research center.
