9 Key Lifestyle Changes That Can Drastically Reduce Your Colon Cancer Risk

Bowel cancer, or colorectal cancer, is among the most common and deadly cancers globally. Despite its severity, research shows that up to 45% of cases can be prevented through proactive measures. Key strategies include maintaining a balanced, high-fibre diet rich in fruits, vegetables, and whole grains, reducing red and processed meat intake, staying physically active, and maintaining a healthy weight. Limiting alcohol, avoiding tobacco, and staying hydrated also contribute to lower risk. Regular screening and early detection are crucial, as they can identify precancerous polyps before they develop into cancer, significantly improving outcomes and survival rates.According to a study published in the NCBI Bookshelf, colorectal cancer is a leading cause of cancer-related deaths, but risk can be significantly reduced through lifestyle changes such as a healthy diet, regular physical activity, avoiding tobacco, and timely screenings.1. Adopt a high-fibre, plant-based dietA diet rich in fibre from fruits, vegetables, whole grains, and legumes is associated with a reduced risk of colorectal cancer. Fibre aids in regular bowel movements and may help eliminate carcinogens from the colon more efficiently. Foods high in carotenoids, such as carrots, sweet potatoes, leafy greens, and tomatoes, have been linked to up to a 40% lower risk of colorectal cancer. Conversely, high consumption of red and processed meats, such as bacon, sausages, and deli meats, has been associated with an increased risk of colorectal cancer. 2. Maintain a healthy weightObesity is a significant risk factor for colorectal cancer. Excess body fat contributes to chronic inflammation and hormonal imbalances, which can promote cancer development. Achieving and maintaining a healthy weight through a balanced diet and regular physical activity can significantly reduce this risk. 3. Engage in regular physical activityRegular physical activity is associated with a lower risk of colorectal cancer. Engaging in at least 150 minutes of moderate-intensity exercise per week, such as brisk walking or cycling, can help maintain a healthy weight and improve overall bowel function. 4. Limit alcohol consumptionExcessive alcohol intake is a known risk factor for colorectal cancer. Limiting alcohol consumption to moderate levels, up to one drink per day for women and two for men, can help reduce this risk. 5. Avoid tobacco useSmoking is linked to an increased risk of colorectal cancer and death from the disease. Quitting smoking can significantly lower this risk over time. 6. Stay hydratedAdequate hydration supports healthy digestion and regular bowel movements. Drinking plenty of water and limiting sugary or caffeinated beverages can contribute to overall colon health.7. Get screened regularlyRegular screening for colorectal cancer can detect precancerous polyps early, when treatment is most effective. The U.S. Preventive Services Task Force recommends that adults aged 45 to 75 get screened for colorectal cancer. Discuss with your healthcare provider which screening method is appropriate for you. 8. Be aware of symptomsEarly detection of colorectal cancer symptoms can lead to more effective treatment. Be vigilant for signs such as:Persistent abdominal discomfort or bloatingUnexplained weight lossChanges in bowel habits, including diarrhea or constipationRectal bleeding or blood in stoolIf you experience any of these symptoms, consult a healthcare professional promptly. 9. Limit exposure to environmental toxinsReducing exposure to environmental toxins, such as pesticides and industrial chemicals, may lower the risk of colorectal cancer. Opting for organic produce and using natural cleaning products can minimise exposure.Implementing these lifestyle changes can significantly reduce the risk of colorectal cancer. A balanced diet, regular physical activity, maintaining a healthy weight, avoiding tobacco and excessive alcohol consumption, staying hydrated, consulting medical guidance on aspirin use, undergoing regular screenings, being aware of symptoms, and limiting exposure to environmental toxins collectively contribute to better colon health. Consult with healthcare professionals to tailor these recommendations to your individual health needs.Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.Also read | Obese people are at a higher risk of Alzheimer’s: Know how excess weight damages the brain