Are you worried about that little extra weight, especially around your tummy? Many of us in India are. We often think of it as just a sign of a happy, prosperous life. But what if this extra weight is a silent signal of a much bigger, hidden danger?
This article is about a serious health risk that is growing in India. It’s about the connection between your body weight and a disease called colon cancer.
Don’t worry. We will not use any difficult medical words. We will explain everything in simple, easy English, just like talking to a friend.
We will tell you what you need to know and, most importantly, what you can do to protect yourself and your family. Your health is your greatest wealth, and this guide is here to help you protect it.
| BMI Score (for Indians) | Category | What It Means for Your Health |
|---|---|---|
| Below 18.5 | Underweight | You may need to gain weight in a healthy way. |
| 18.5 - 22.9 | Healthy/Normal Weight | Congratulations! This is the ideal range. Keep it up. |
| 23.0 - 24.9 | Overweight | This is a warning sign. It's time to make small lifestyle changes. |
| 25.0 and Above | Obese | Your risk for many diseases, including cancer, is significantly higher. |
⦿ A change in your stool habits that lasts for more than a few weeks (like more constipation or more diarrhea).
⦿ Seeing blood in your stool (it can be bright red or very dark).
⦿ A feeling that your bowel does not empty completely.
⦿ Tummy pain, aches, or cramps that don’t go away.
⦿ Losing weight without trying.
⦿ Feeling very tired and weak all the time for no reason.
| Cause | Body's Reaction | How It Increases Colon Cancer Risk |
|---|---|---|
| High BMI / Too Much Body Fat | Fat cells release chemicals. | This creates a constant, low-level swelling (inflammation) inside the body, which can damage healthy colon cells. |
| High BMI / Too Much Body Fat | Body cells stop responding to insulin well. | The pancreas makes extra insulin. High insulin levels act as a 'green signal' for cancer cells to grow faster. |
| High BMI / Too Much Body FAt | Fat cells produce other growth hormones. | These hormones also encourage cells to divide and grow abnormally, which can lead to tumor formation. |
Our traditional Indian food is very healthy. The problem is the modern changes we have made to it. Let’s go back to the basics.
⦿ Fill Half Your Plate with Vegetables: Make sabzi the main part of your meal, not just a small side dish. Vegetables are full of fiber, which is like a broom for your colon. It cleans it out and keeps it healthy.
⦿ Choose Whole Grains: Switch from white rice to brown rice, and from maida (white flour) to whole wheat atta. Try to include millets like jowar, bajra, and ragi in your diet. They are full of fiber.
⦿ Eat More Pulses and Legumes: Dal, chana, rajma are your best friends. They are packed with protein and fiber. They keep you full for longer, so you eat less junk food.
⦿ Reduce Sugar and Fried Foods: Cut down on sugary drinks (soda, packaged juices), sweets, biscuits, and namkeen. Limit fried snacks like samosas and pakoras. Instead of frying, try baking, steaming, or roasting.
⦿ Eat Fruits: Eat a whole fruit instead of drinking fruit juice. Juices have a lot of sugar without the healthy fiber.
| Instead of This (Less Healthy) | Try This (More Healthy) | Why It's Better |
|---|---|---|
| White Bread / Maida Roti | Whole Wheat Roti / Brown Bread | More fiber, keeps you full, good for digestion. |
| Sugary Soda or Packaged Juice | Water, Nimbu Pani (no sugar), Coconut Water | No added sugar, keeps you hydrated and healthy. |
| Potato Chips or Fried Namkeen | Roasted Chana, Makhana, or a handful of Nuts | Less salt, no bad fats, provides protein and fiber. |
| Deep Fried Samosa / Pakora | Steamed Dhokla or Baked Samosa | Much less oil, fewer calories, easier to digest. |
| White Rice | Brown Rice or Millets (Jowar, Ragi) | More fiber and nutrients, controls blood sugar. |
Truth: Even being in the “overweight” category (BMI 23-24.9 for Indians) increases your risk. Every extra kilogram adds to the risk. There is no safe amount of excess weight.
Truth: While the risk increases with age, doctors in India are seeing more and more cases in people in their 30s and 40s. This is linked to modern lifestyles.
Truth: While family history can play a role, experts believe that over 50% of colon cancer cases could be prevented with a healthy lifestyle – a healthy diet, regular exercise, and maintaining a healthy weight.
⦿ The link between a high BMI and colon cancer is real, and for Indians, it’s a risk we cannot afford to ignore. That extra weight on your body, especially on your belly, is not just a cosmetic issue; it’s a health issue. It changes your body’s internal chemistry in a way that can help cancer grow.
⦿ But the most important message of this article is one of hope and empowerment. Your health is in your hands.
⦿ You don’t need to make drastic, difficult changes overnight. Start small. Choose the stairs today. Add a salad to your lunch. Swap your evening biscuit for a fruit. These small steps, when done every day, add up to a big change.
⦿ Know your BMI number. Understand what it means. And take one small step today towards a healthier, happier, and safer future for you and your loved ones.
MS, MCh (GI cancer Surgeon)
Dr Harsh Shah is a well known GI & HPB Robotic Cancer Surgeon in ahmedabad. He treats cancers of esophagus, stomach, liver, pancreas, colon, rectum & small intestines. He is available at Apollo Hospital.
