Reduce Your Risk Of Colorectal Cancer

Certain people may be at a greater risk for developing colon cancer, including those older than 50 years old, those who have had other types of cancer, a family history of colon cancer, those who have had colon polyps, those who have had ulcerative colitis or Crohn's disease, and those who have genetic conditions that might make them more prone to have colon cancer.

But there are also factors you can control. 

"Eating a diet high in fiber, high in grains, cutting down your alcohol use, smoking definitely increases your chances of getting colon cancer as much as a sedentary lifestyle," said Narayan Prabhakar, MD a family medicine physician with Franciscan Physician Network in Dyer.

Dr. Prabhakar recently spoke with the Franciscan Health podcast about the best defenses against colon cancer. Listen to the podcast or read on to learn about easy steps you can take to reduce your risk of colon cancer

Diet Changes To Cut Colon Cancer Risk 

You can cut your risk of developing colon cancer with certain lifestyle changes. These changes include:

1. Limit Alcohol

Drinking in moderation (if at all), may help lower your risk of colon cancer. Heavy alcohol use can raise the risk of colorectal cancer.

2. Get Your Calcium

Some studies have found that increasing calcium intake may lower the risk of colorectal cancer. Calcium is an important mineral in the body for many reasons. But some research has found that higher calcium intake may raise the risk of prostate cancer in men. Talk with your provider before taking calcium supplements.

3. Reduce Red Meat And Avoid Processed Meats

Limit red and processed meats including beef, sausage and bacon. Instead eat lean meats and fish. Certain chemicals used in processed meats such as nitrates and nitrites, which keep meat fresh, or heterocyclic amines, which are produced when meat is cooked at a high temperature, are known to cause cancer.

4. Cut Back On Processed Foods

Research shows that eating too many ultra-processed foods including processed meats, ready-to-eat products and sugar-sweetened beverages could be bad news for a man's colon, according to a study published in BMJ. Men who consumed the highest amount of ultra-processed food had a 29% greater risk for developing colon cancer, when compared to men who consumed smaller amounts.

Ultra-processed foods are high in added sugar, oils/fats and refined starch and are also low in beneficial nutrients and bioactive compounds, such as minerals and vitamins. These processed foods contain chemicals that may alter the healthy bacteria in the gut, which can worsen inflammation and lead to an increased risk of colon cancer.

5. Lean On Plant-Based Eating

Eating a diet that's high in fruits, vegetables and whole grains can help lower your colorectal cancer risk. Experts don't know if certain vegetables might be better than others in lowering colon cancer risk. So the best advice is to lean on plant-based eating and enjoy a variety of produce.

Other Lifestyle Changes To Reduce Colon Cancer Risk

Besides diet changes, these lifestyle changes can help reduce your risk of colon cancer:

1. Not Smoking Or Abusing Alcohol

Both smoking and heavy alcohol use can raise the risk of colorectal cancer. Not smoking, and drinking in moderation (if at all), may help lower your risk.

2. Get Regular Physical Activity

Even if you start exercising later in life, getting at least 150 minutes of physical activity each week can reduce your risk for colorectal cancer. Even moderate activity, such as fast walking and climbing stairs, can help lower your risk. Intense physical activity, such as running or aerobics, for longer periods of time may provide even more protection.

3. Maintain A Healthy Weight

Getting to or staying at a healthy weight can help cut your colon cancer risk. Several studies have shown a link between extra body weight and an increased risk of colorectal cancer, as well as some other cancers.