Over half of colorectal cancer cases are preventable. Here, one doctor outlines what they do every day to reduce their risk

As Dr. Arif Hussenbux prepares for his daily routine, the weight of knowledge—or perhaps the burden of it—sits strikingly heavy on his shoulders. “The figures are concerning when I’m the one holding the endoscope and breaking the news,” he shares, illustrating the harsh reality of colorectal cancer. With an alarming rise in cases among those under 50, experts speculate lifestyle choices, from obesity and inactivity to the increasing consumption of ultra-processed foods, might be to blame. “It’s estimated that up to 60 percent of colorectal cancers are preventable,” he states, underscoring the critical importance of proactive health choices.

Hussenbux, a consultant gastroenterologist and PB Endoscopist at Buckinghamshire Healthcare NHS Trust, sees the potential for prevention in his daily practice. “Almost all cancer starts as a polyp, but not all polyps become cancer,” he explains. “The difference is often the daily choices we make.” But what exactly does a doctor concerned with colorectal health do in their own life? Here’s a glimpse into Hussenbux’s lifestyle choices that reflect his commitment to gut health.

I check my poo

Every morning, Hussenbux begins his day with a crucial check-in: “What comes out of the back passage is essentially a free and useful clue to your gut health,” he asserts. He meticulously examines the consistency and appearance of his stool, aware that variations can signal problems. “Hard pellets? Constipation. Loose stools with blood? Seek a specialist opinion without delay.” His candid reassurance that nothing will shock a gastroenterologist aims to demystify a topic many find uncomfortable to discuss. “The earlier we catch changes, the simpler the solutions,” he urges, emphasizing that quick interventions can prevent larger issues down the line.

• Pencil-thin stools may signal obstruction;
• Persistent diarrhoea or constipation lasting more than two weeks warrants attention;
• New incontinence or night-time symptoms are major red flags.

I start each day with seeds to feed my gut bacteria

His morning ritual includes two tablespoons of ground flaxseed soaked in water, a practice he believes enhances gut health. “The mucilage released during soaking soothes the gut lining,” Hussenbux explains. “Each type of seed contributes something unique: pumpkin seeds boost zinc, while chia seeds provide essential omega-3s.” Together, these nutrients aid in reducing inflammation and nourishing beneficial gut bacteria.

I drink black coffee every morning

Hussenbux’s mornings are incomplete without a robust cup of black coffee. “Studies suggest that regular coffee consumption could reduce colorectal cancer risk by up to 26 percent,” he notes, attributing this to the polyphenols that support gut bacteria like Akkermansia muciniphila. Coupled with liver health benefits, his daily coffee serves both pleasure and purpose.

I eat at least one kiwi a day, it’s ‘nature’s laxative’

Understanding the link between chronic constipation and colorectal cancer, Hussenbux incorporates kiwis into his routine. “Each kiwi has around 2-3 grams of fibre; plus, it holds water well, resulting in softer, quicker-transiting stools,” he claims. “If kiwis aren’t your thing, six prunes can provide similar benefits, along with a natural laxative effect.” His three-pronged strategy—adequate hydration, daily movement, and fiber intake—aims to prevent waste from lingering in the colon.

I use olive oil for everything

“Extra virgin olive oil is liquid gold,” he declares, recommending it for cooking, drizzling, or dressing. Research indicates that the polyphenols in olive oil can promote a healthier microbiome. “Adopting a Mediterranean-style diet rich in olive oil can actually help your arteries age more slowly.”

I eat plenty of cruciferous veg

Hussenbux favors broccoli, Brussels sprouts, cauliflower, and kale, acknowledging that population studies consistently demonstrate a reduced colorectal cancer risk with their regular consumption. “These vegetables are packed with vitamins and nutrients beneficial for gut health,” he notes, advising that starting with small portions can help build tolerance to their fibrous content.

Mixed nuts are my snack of choice

Nuts serve as Hussenbux’s ideal snack. “Regular consumption is linked with reduced cardiovascular risk,” he states, pointing out the health benefits of almonds, walnuts, Brazil nuts, and pistachios. “They’re not just nutritious; they improve endothelial function and lower LDL cholesterol levels.”

I eat plenty of kefir

“Fermented foods are crucial for gut health,” Hussenbux insists. “Kefir, for instance, contains over 30 probiotic strains, vastly exceeding that of yogurt.” He encourages trying new foods gradually, to allow the gut to adjust effectively. Other beneficial options include unpasteurized sauerkraut, aged cheeses, miso, and tempeh.

And full-fat dairy

In a world increasingly pushing low-fat options, Hussenbux defends full-fat dairy. “Grass-fed dairy products are rich in essential vitamins that support gut healing,” he argues, citing the importance of butyrate, a short-chain fatty acid that promotes a healthy digestive tract.

I take three supplements daily

Completing his daily routine are his supplements: omega-3 for its myriad health benefits, vitamin D for mood and immune function, and creatine for cognitive and muscle health. “Probiotic supplements are used sparingly; I prioritize food-based sources first,” he adds.

I take my sleep very seriously… 9pm, screens off, 10pm, bed

“Sleep disruption can significantly impact the microbiome,” he warns, adhering to a strict evening routine. Maintaining a cool, dark bedroom and winding down without screens ensures both his circadian rhythm and gut health remain in sync.

I lift weights three times a week, run and play badminton

“Regular exercise is a powerful tool against bowel cancer,” he asserts, noting studies indicate a risk reduction of up to 12 percent. Hussenbux emphasizes consistency over intensity, believing that steady, moderate movement is more beneficial in the long run.

And what I avoid…

Ultra-processed foods: “Each additive disrupts the mucus layer protecting your gut wall.”

Fruit juice and sugary drinks: “Liquid sugar feeds harmful bacteria.”

Red and processed meat: “I limit red meat to once a week and always balance it with salad.”

Trans fats: “These are inflammatory and harmful to gut integrity.”

Alcohol: “I avoid it entirely; it’s a known carcinogen.”

Smoking: “This habit doubles your risk—I’ve never smoked for good reason.”

Clearly, Dr. Hussenbux’s daily choices reflect a deep commitment to prevention. By merging his astute medical knowledge with actionable lifestyle changes, he exemplifies how we can each play a role in reducing our colorectal cancer risk.

Source: inews.co.uk