When detected early, colon cancer is a preventable and treatable disease. Lifestyle choices have a big impact on lowering risk. By choosing to adopt healthy habits, even small changes lead to long-lasting improvements. Here are five lifestyle changes that help reduce the risk of colon cancer.
The Role of Diet in Colon Health
A diet rich in fiber reduces inflammation, by promoting regular bowl movements and a healthy gut microbiome. Fiber bulks up stool, reducing time spent in the colon, lowering exposure to harmful substances. A high consumption of red and processed meats has been linked to an increased risk of colon cancer. Studies suggest that the chemicals produced during the cooking or processing of these meats contributes to cancer development. Finding dietary changes to help isn’t complicated. Try incorporating more fruits, vegetables, legumes, and whole grains into meals as a great first step. Also substituting red neat with plant-based proteins, such as beans or tofu, a few times a week. Simple, but effective.
Stay Active: Exercise for a Healthy Digestive System
Regular physical activity is a must. It reduces inflammation in the whole body and promotes a healthy gut. It also helps lower body fat. Find an activity that is enjoyable to help stay motivated because it reduces the risk of colon cancer. Exercise also offers broader health benefits, with improved cardiovascular health and better blood sugar regulation. Try for 30 minutes of moderate activity, like walking, swimming, or yoga, five days a week.
Maintain a Healthy Weight
Obesity is linked to an increased risk of colon cancer. Maintaining a healthy weight reduces these factors. Focus on gradual changes that support long-term health rather than quick fixes. Combine a balanced diet with regular exercise and seek guidance from healthcare providers or nutritionists to develop a sustainable plan that works.
Quit Smoking and Limit Alcohol
Smoking and excessive alcohol consumption are major risk factors. Smoking leads to colorectal polyps, which can evolve into cancer. Cessation programs and support groups are available to quit. Alcohol, especially in large amounts, damages the colon lining increasing cancer risk. It’s best to limit alcohol consumption to the recommended guidelines of no more than one drink per day for women, two for men
Small Steps, Big Impact: Tips for Making Sustainable Changes
Changes don’t have to be massive or overwhelming. They need to be sustainable. Partner with family or friends to stay accountable and support one another. Start with one habit at a time, such as adding a serving of vegetables to meals or taking a 10-minute daily walk. Small changes add up over time, and it’s easier to stay motivated when gradual improvements are noticed. Regularly check in with a GI doctor for advice and personalized screening recommendations.
Preventing colon cancer starts with simple lifestyle changes. By improving diet, staying active, maintaining a healthy weight, quitting smoking, and moderating alcohol intake, risk is significantly reduced. Contact the GI Alliance for resources, screenings, or to consult with a GI specialist about a personalized health plan.
