17 Mar Online Nutritionist Tips to Reduce Your Risk of Colorectal Cancer with Diet & Exercise

Colorectal cancer is one of the most common cancers in the United States,  one of the leading causes of cancer-related deaths. Fortunately, it’s one of the most preventable kinds of cancer. Despite its prevalence, it’s not talked about enough. March has been designated Colorectal Cancer Awareness Month. This month provides an opportunity to educate people about the risk factors and ways to prevent this disease. While there’s no surefire way to prevent colorectal cancer, there are many ways we can take control of our health and reduce the risk of developing this disease. Here are some recommendations to improve colon health and reduce the risk of colorectal cancer:

• Stop smoking and reduce alcohol consumption. Both smoking and heavy drinking are strongly linked to colorectal cancer.
  • Quit smoking by seeking support from family and friends, making a plan, and using resources like the American Cancer Association’s guide to quitting smoking. Limit alcohol consumption or avoid it altogether.
• Maintain a healthy weight and transition to a plant-forward diet plan. Being overweight, especially with a large waistline, increases the chances of developing colorectal cancer.
  • Be mindful of what you eat and avoid overeating. Fill half of your plate with vegetables and fruits and choose whole grains over refined grains. Pay attention to your body’s hunger and fullness signals.
• Exercise regularly. Exercise helps digestion, increases muscle control, and promotes bowel movements, leading to a healthier colon.
  • Incorporate physical activity into your daily routine by taking the stairs instead of the elevator, walking or biking to work, or trying yoga or other forms of exercise. Use a walking app to track your steps and set goals.
• Hydrate. Dehydration can lead to constipation, which can increase the risk of colorectal cancer. Gut health and a healthy gut biome = colon health.
  • Drink at least 8-9 glasses of water per day. Keep a

• Increase fiber intake. Fiber helps with digestion and reduces the risk of constipation.
  • How: Eat more fruits, vegetables, beans, and whole grains. Increase your fiber intake slowly to avoid bloating and discomfort.
• Get regular screenings. After the age of 50, the American Cancer Association recommends regular colorectal cancer screenings, especially for those with risk factors such as a family history of colorectal cancer, personal history of colorectal polyps, inflammatory bowel disease, Type 2 diabetes, or being of African or Jewish Eastern European descent.
  • How: Ask your healthcare provider about getting screened for colorectal cancer, especially if you have any risk factors. Colorectal cancer screenings are covered by the Affordable Care Act.

Your initial move towards a healthy colon is through proper nutrition. By adopting healthier eating habits, such as transitioning to a Mediterranean diet, you can maintain good health and significantly lower your chances of getting colorectal cancer. Preventing this disease is all about leading a healthy lifestyle, which includes regular exercise, a well-balanced diet, and routine screenings. Keep in mind that inherited syndromes account for only 5% of those who develop colorectal cancer, so taking these steps can make a notable impact on your overall well-being.