Colorectal cancer is the second leading cause of cancer-related deaths, affecting millions worldwide. According to the American Cancer Society, around 1 in 20 people will be diagnosed with colorectal cancer during their lifetime. This “silent killer” often develops undetected over many years without symptoms.
Fortunately, numerous studies have found that adopting healthy lifestyle habits can significantly lower your risk of colorectal cancer. We have compiled the top ten ways to reduce your risk of colorectal cancer!
Routine Colorectal Cancer Screening
Men and women should start getting screened at 45 years old or earlier if there is a family history of colorectal cancer. Colorectal cancer screenings use a flexible camera to search for polyps, or precancerous growths, within the colon and promptly remove them. Identifying and removing polyps early on can successfully eliminate the risk of colorectal cancer and the need for surgery! Because symptoms are not obvious, routine screenings will give you that peace of mind.
Limit Red Meat and Processed Meat
Multiple large-scale studies have found an association between high intake of red meat and processed meat with increased risk of colorectal cancer. In the research conducted by the World Cancer Research Fund, researchers concluded that for every 100 gram portion of red meat eaten daily, the risk of colorectal cancer rises by 17%.
Processed meats, in particular, have been linked to colorectal cancer due to the presence of carcinogenic compounds that form during curing and smoking. These compounds can damage DNA within cells of the digestive system, triggering genetic mutations that can lead to cancer. Components in processed meats like nitrates and nitrites have also been shown to promote colorectal cancer growth.
In summary, high consumption of red and processed meats, through both epidemiological and biological mechanisms, appears to increase the risk for colorectal cancer. Limiting intake of these meats may help lower your risk.
Managing Body Weight
Multiple large studies have found an association between higher body weight and increased risk of colorectal cancer. According to data from the American Cancer Society, obese individuals have a 60% higher risk of developing colorectal cancer compared to individuals of normal weight.
Several potential mechanisms may explain this link. Excess body fat is associated with higher levels of insulin and insulin-like growth factors, which can promote the growth and survival of colorectal cancer cells. Fat tissue also secretes inflammatory molecules that may damage DNA and contribute to cancer development. Additionally, higher BMI has been found to disturb gut microbes in ways that promote colorectal tumor formation.
The evidence is clear that higher body weight significantly elevates risk for colorectal cancer, likely through hormonal, inflammatory, and microbiome alterations. Even modest weight loss through diet and exercise has been shown to reduce colorectal cancer risk. Managing a healthy body weight should therefore be a priority for colorectal cancer prevention.
Maintain Physical Fitness
Many studies have found that more sedentary lifestyles are linked to higher risks of colorectal cancer recurrence and mortality. Conversely, routine exercise significantly reduces the risk of developing and dying from colorectal cancer.
Regular physical activity provides several benefits that can help prevent colorectal cancer. Exercise reduces body fat and lowers inflammation, both of which are associated with colorectal cancer risk. Exercise also improves bowel motility and frequency, allowing less time for potential carcinogens to accumulate in the colon.
Research suggests that colorectal cancer survivors who exercise at least 150 minutes per week have a significantly lower risk of cancer recurrence and death compared to inactive survivors. Simply starting an exercise program after a cancer diagnosis may improve survival rates by as much as 60%.
In summary, exercise represents a promising lifestyle intervention for both colorectal cancer prevention and survival among those with existing cancer. Incorporating regular physical activity should be a priority.
Consume Foods Rich in Probiotics
Fermented foods rich in probiotics have been linked to a reduced risk of colorectal cancer through their effects on the gastrointestinal microbiome and immune system. Probiotics can promote a healthy balance of gut bacteria that helps prevent abnormal bacterial growth and generation of carcinogenic metabolites. Additionally, probiotics can lower inflammation in the colon by modulating immune cell activity, which is important since chronic inflammation contributes to colorectal cancer development.
Fermented foods like kimchi, miso, kefir and yogurt contain high concentrations of various probiotics like Lactobacillus and Bifidobacterium that can exert beneficial effects once consumed. A large review study found that regular intake of probiotics, especially from fermented dairy products, was associated with a significantly lower risk of colorectal cancer.
Want to incorporate more probiotics into your meals? Check out our list of the top ten health benefits of Kombucha!
Quit Smoking
Numerous studies have confirmed the strong association between smoking and increased risk of colorectal cancer. A 2020 meta-analysis of 61 studies found that current smokers have a 40% higher risk of developing colorectal cancer compared to those who have never smoked. The risk increases with duration and intensity of smoking, with some studies reporting up to 60–100% increased risk among long-term heavy smokers.
The mechanisms by which smoking raises colorectal cancer risk are multifaceted. Cigarette smoke contains numerous carcinogens that can cause direct DNA damage in colon cells. Smoking also generates oxidative stress and chronic inflammation in the colon – two processes involved in colorectal tumorigenesis. In addition, smoking alters the gut microbiota in ways that promote colorectal carcinogenesis.
There is also evidence that quitting smoking can significantly lower colorectal cancer risk over time, indicating smoking cessation as an important prevention strategy.
Limit Alcohol
Multiple large-scale studies have found that alcohol consumption, even at moderate levels, is associated with an increased risk of colorectal cancer. A 2019 meta-analysis of 36 studies found that each drink (12 oz beer, 5 oz wine, or 1.5 oz liquor) consumed per day was linked to a 7% increase in colorectal cancer risk. The risk rose further with higher levels of alcohol intake, with two or more drinks per day associated with up to a 50-60% increased risk.
The mechanisms by which alcohol raises colorectal cancer risk are not fully understood but likely involve the carcinogenic effects of acetaldehyde, a byproduct of alcohol metabolism. Acetaldehyde can damage DNA and cause chromosomal abnormalities in colon cells. In addition, alcohol impairs folate status in the body, which is important for maintaining DNA stability and reducing colorectal cancer risk.
Fortunately, research suggests that limiting or discontinuing alcohol consumption can help lower your risk of colorectal cancer over time. By reducing your alcohol intake, you can distance yourself from this preventable disease.
Eat More Whole Grains
Whole grains are an important part of a colorectal cancer-preventative diet due to their fiber and nutrient contents. According to several large studies, higher intakes of whole grains are associated with a significantly lower risk of colorectal cancer compared to lower intakes.
Whole grains contain both soluble and insoluble fibers that help maintain healthy bowel movements and reduce transit time of waste through the colon. This lower stool exposure time to potential carcinogens lowers colorectal cancer risk. Whole grains also contain B vitamins and minerals like magnesium that play critical roles in DNA maintenance and repair – processes that, when impaired, can allow mutations to accumulate and trigger cancer.
In contrast, studies have found that higher intakes of refined grains are linked to a higher colorectal cancer risk. Refined grains lose much of their fiber and nutrient contents during processing, allowing for longer stool transit times and reduced protection against DNA damage. One study found a 27% higher risk of colon cancer in people with diets high in refined grains compared to whole grains.
Adding more whole grains like quinoa, amaranth, bulgur wheat and oats into your diet is an easy way to reduce your risk of colorectal cancer. Aim for at least 3 servings of whole grains per day.
Limit Foods with Preservatives
Research has found an association between consumption of cured, smoked and salted foods with preservatives, as well as ultra-processed foods in general, and higher risks of colorectal cancer.
Many cured and smoked meats contain nitrites and nitrates used as preservatives that can form carcinogenic N-nitroso compounds during digestion. Multiple large studies have found that a higher intake of nitrite- and nitrate-preserved meats is directly linked to greater colorectal cancer risk.
A 2022 meta-analysis of 19 studies also found that higher consumption of ultra-processed foods – which tend to be high in saturated fat, sugar, and salt – was associated with a significantly elevated risk of colorectal cancer. The results indicated a 12% higher risk for each 10% increase in calories from ultra-processed foods.
The link is believed to result from various carcinogenic compounds in preservatives and additives, as well as the pro-inflammatory effects of the unhealthy macronutrient profiles of these processed foods. Overall, limiting cured, smoked and salted meats and processed foods in favor of whole foods may help lower your colorectal cancer risk.
Look for Symptoms
Colorectal cancer may not cause symptoms in its early stages, but as the disease progresses, several signs and symptoms can develop. Some of the most common symptoms of colorectal cancer include: blood in the stool or rectal bleeding, unintended weight loss, and feeling like you still need to empty your bowels after having a bowel movement.
Other potential symptoms of colorectal cancer include changes in bowel habits, abdominal pain or cramping, weakness and fatigue, and narrow stools. While common health issues can also cause these symptoms, it is important to see a doctor if symptoms persist or worsen over time, as these may indicate colorectal cancer.
Colorectal cancer is often curable if caught early, but survival rates drop significantly for advanced-stage disease. As up to 90% of deaths from colorectal cancer occur in people whose cancer has spread, any sudden change in bowel habits, unexplained rectal bleeding or weight loss should be evaluated by a physician.
Early detection through prompt evaluation of symptoms and recommended screening can substantially reduce colorectal cancer incidence and mortality.
