How to Lower the Risks of Colon Cancer
Lindsay Knake
| 3 min read
Lindsay Knake is a brand journalist for Blue Cross B...
Colorectal cancer is one of the most common types of cancer in the United States.
Colonoscopies, typically starting at age 45, are the most important step to prevent or detect colon cancer early. But screenings are not the only way to prevent colorectal cancer. Lifestyle factors can play a role in helping you stay healthy.
Here are ways you lower your risk of colorectal cancer:
Eat a healthy diet
The foods you eat can affect your risk of developing colon cancer.
Eating a lot of red meat in a diet is linked to colorectal cancer. Eat 18 ounces or less per week to reduce that risk, according to the Colorectal Cancer Alliance. Even diets low in processed meats such as bacon, sausage, hot dogs and ham have increased risk of colon cancer and chronic conditions such as Type 2 diabetes. Avoid processed meats as much as possible.
Vegetables, fruits and whole grains are linked to a lower risk of colorectal cancer and many other health conditions. Dietary fiber is linked to a reduced risk of colon cancer. Phytonutrients found in vegetables, fruits, whole grains and legumes help protect your body from disease, according to the Cleveland Clinic. Eating a variety of plant foods helps lower the risk of cancer and various health conditions.
Get regular exercise
Like diet, exercise is a key factor in reducing the risk of colon cancer. Get 30 to 60 minutes of moderate to high intensity exercise a day. People who get higher levels of exercise have a 19% lower risk of colon cancer than those who are the least physically active, according to an analysis of research studies on the disease.
Exercise also helps you maintain a healthy body weight; people who are overweight and obese have a higher likelihood of developing colon polyp, which can lead to cancer.
Don’t smoke
Smoking associated with a higher risk of developing and dying from colorectal cancer, in addition to increasing risk of other cancers and health conditions. If you need help to quit, Michigan offers a free Tobacco Quit Program. Call 1-800-QUIT-NOW (784-8669) or visit MI Tobacco Quitlink to enroll in the program. You can also check out the American Lung Association for cessation programs.
Limit or quit alcohol
Moderate to heavy alcohol consumption is associated with a 1.5-fold increased risk in colorectal cancer compared to not drinking at all, according to the National Cancer Institute. Alcohol may negatively affect the body in many ways, including through carcinogens and impairing the ability to absorb healthy nutrients.
Avoiding any alcohol is the healthiest and safest option. The American Cancer Society recommends limiting consumption to one beverage a day for women and two a day for men. An alcoholic drink is 1.5 ounces of liquor, 5 ounces of wine or 12 ounces of beer.
It’s important to learn the signs of colorectal cancer, know your family health history and get regular physical exams. Recommended cancer screenings such as colonoscopies can detect polyps and cancer early, and people who had early detection of colon cancer have a five-year survival rate of 90%.
Image: Getty Images
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Medically Reviewed by: Peter Graham, M.D.
