Prime Times Newsletter July 2025 part 2

Newsletter for Active Older Adults

for Active Older Adults

Newsletter for Active Older Adults

Older Adults

7 Foods That May Help Prevent Colon Cancer

By SilverSneakers | June 4, 2025

Colon cancer is one of the most common types of cancer in older adults, but the good news is, your diet can play a powerful role in prevention. The foods you eat can support digestive health, reduce inflammation, and help your body defend against disease.

Understanding Colon Cancer

Colon cancer, or colorectal cancer, originates in the large intestine or rectum, often starting from polyps – precancerous growths in the colon’s lining. While it can affect anyone, it’s most prevalent in individuals over 50, emphasizing the importance of early detection through screenings for better treatment outcomes. Statistics show colon cancer as the third most diagnosed cancer in both men and women in the U.S., with over 100,000 new cases annually. Knowing these factors can help you take steps to stay healthy.

Top Foods to Include in Your Diet to Prevent Colon Cancer Research suggests that certain foods can help reduce the risk of colon cancer by providing essential nutrients, fiber, and antioxidants. If you ’ re looking to support your digestive health, consider adding these seven foods to your diet.

1.Fatty Fish

Salmon, tuna, and sardines are rich in omega-3 fatty acids, which may help reduce inflammation and support colon health. These fish also provide vitamin D and calcium, essential nutrients for maintaining strong bones and a healthy digestive system.

2. Fiber-Rich Fruits

Fruits like apples, bananas, blueberries, and oranges are packed with fiber and antioxidants. Fiber promotes regular bowel movements and helps remove harmful substances from the digestive tract, while antioxidants protect cells from damage.

3. Non-Starchy Vegetables

Leafy greens, broccoli, carrots, and cauliflower are excellent choices for colon health. These vegetables are loaded with vitamins, minerals, and phytochemicals that support digestion and may help lower the risk of colon cancer.

for Active Older Adults 7 Foods That May Help Prevent Colon Cancer

By SilverSneakers | June 4, 2025

4.

Whole Grains

Brown rice, oatmeal, quinoa, whole wheat pasta, and whole grain bread are great sources of fiber. Fiber not only keeps your digestive system running smoothly, but it also feeds healthy gut bacteria and may reduce your risk of colorectal cancer.

5. Beans

Beans and other legumes – like lentils, black beans, and chickpeas – are high in fiber and plant-based protein. They’re also rich in resistant starch, which may have protective effects in the colon. Add them to soups, salads, or grain bowls for a satisfying and cancer-fighting boost.

6. Nuts

Almonds, walnuts, pistachios, and other nuts are nutrient-dense and provide healthy fats, fiber, and antioxidants. Some research has linked nut consumption to a lower risk of colorectal cancer, particularly when used as a substitute for processed snacks.

7. Dairy Products

Milk, yogurt, and cheese provide calcium and vitamin D, which have been associated with reduced risk of colorectal cancer. Look for low-fat or fatfree options if you ’ re watching saturated fat intake.

8. White Meat

Lean proteins like chicken and turkey provide essential nutrients without the risks associated with red and processed meats. Choosing white meat over red meat may contribute to better colon health.

Additional Tips for a Healthy Colon:

Increase Fiber Intake: Aim for at least 30 grams of fiber per day from food sources.

Stay Hydrated: Drink plenty of water to help fiber do its job effectively. Limit Red and Processed Meats: Diets high in red and processed meats have been linked to an increased risk of colorectal cancer.

Maintain a Healthy Weight: Obesity is associated with a higher risk of colorectal cancer.

Engage in Regular Physical Activity: Regular exercise helps keep your digestive system healthy and supports overall well-being.

Limit Alcohol and Avoid Tobacco: Both alcohol consumption and tobacco use are risk factors for colorectal cancer.

Your everyday food choices matter, especially as you age. By adding more of these nutritious foods to your diet, you ’ re taking a simple but powerful step toward protecting your health.

Newsletter for Active Older

Adults

Tortellini Pasta Salad

Chilled tortellini pasta salad with veggies and homemade vinaigrette—perfect for BBQs and easy to make ahead.

PREP TIME:10minutes mins

COOK TIME:20minutes mins

CHILL TIME:1hour hr

TOTAL TIME:1hour hr 30minutes mins

YIELD: 14 servings

Ingredients

2 8.8 ounce packages Three cheese tortellini (I used Delallo )

3 1/2 cups broccoli florets (cut bite sized pieces)

1 1/2 cups grape tomatoes (halved)

1/2 cup red onion (sliced)

1/4 cup black olives (sliced )

1/4 cup extra virgin olive oil

1/4 cup red wine vinegar

1/2 teaspoon kosher salt (plus more for water)

2 cloves garlic (minced )

1/2 teaspoon garlic powder

1/2 teaspoon dried parsley

Instructions

Bring a large pot of salted water to a boil.

When boiling, blanch the broccoli 15 to 30 seconds and remove with a slotted spoon and rinse under cold water to stop it from cooking.

Add the tortellini to the boiling water and cook according to package directions.

Drain and rinse under cold water then add to a large bowl with the remaining ingredients. Mix well and refrigerate until chilled. Serve cold.

Notes

Tortellini: Shelf-stable tortellini holds up better than fresh in pasta salads. Cook just until al dente and rinse under cold water to stop the cooking.

Broccoli: For a softer texture, blanch broccoli florets in boiling water for 30 seconds, then shock in ice water.

Make Ahead: Best served cold—can be made up to 1 day in advance. Toss before serving and refresh with a splash of oil or vinegar if needed.

Add-Ins: Try baby mozzarella balls, feta, grilled chicken, or salami to turn this into a more filling main dish.

Nutrition

Serving: 1cup, Calories: 192kcal, Carbohydrates: 24g, Protein: 6g, Fat: 8g, Saturated Fat: 2.5g, Cholesterol: 19mg, Sodium: 398mg, Fiber: 2.5g, Sugar: 2.5g

- WW Points: 6

for Active Older Adults

No-Bake Berry

Cheesecake Bars

As if no-bake weren't tempting enough, consider that the graham cracker crust for these berry cheesecake bars has pecans in it. Ooh la la! In the filling, nonfat Greek yogurt and reduced-fat cream cheese cut the calories and saturated fat.

Ingredients

7 ounces graham crackers, broken into large pieces

½ cup toasted pecans

¼ teaspoon salt

⅓ cup neutral oil, such as canola or avocado

2 (8 ounce) packages reduced-fat cream cheese, softened

2 cups nonfat plain Greek yogurt

⅔ cup confectioners' sugar

1 teaspoon lemon zest

1 tablespoon lemon juice

5 cups fresh berries

Directions

1.Pulse graham crackers, pecans and salt in a food processor until finely ground. With the motor running, drizzle in oil, then pulse to combine. Press into a 9-by-13-inch baking dish.

2.Add cream cheese, yogurt, confectioners' sugar, lemon zest and lemon juice to the food processor. Puree until smooth, about 1 minute. Dollop the mixture over the crust, then gently spread into an even layer. Cover and refrigerate until cold, at least 2 hours and up to 1 day.

3.To serve, top with berries and cut into 16 squares. Tips

To make ahead: Refrigerate for up to 1 day. Originally appeared: EatingWell Magazine, June 2019