Did you know that simple lifestyle changes can help reduce your colorectal cancer risk? Colorectal cancer is the second-leading cause of cancer deaths in the U.S. However, the good news is that many cases are preventable. By making small adjustments in your daily routine—such as improving your diet, staying active, and getting screened—you can lower your risk and improve your overall health.
Even better, these changes don’t have to be drastic. Taking small but consistent steps to reduce colorectal cancer risk can make a significant difference over time. So, where should you start? Keep reading to discover simple yet effective ways to protect your health.
Colorectal Cancer is Preventable—Here’s How
Colorectal cancer is highly preventable, yet it remains a leading cause of cancer-related deaths. While screening is the most effective way to detect it early, your daily habits also play a crucial role.
Fortunately, research shows that making healthier choices can significantly lower your risk. Even better, these lifestyle improvements benefit your overall well-being—not just your colorectal health.
1. Eat a Cancer-Fighting Diet
What you eat directly affects your risk of developing colorectal cancer. That’s why adopting a balanced diet is one of the best preventive steps you can take.
✅ Increase:
- Fruits, vegetables, and whole grains
- Fiber-rich foods (beans, lentils, nuts)
- Calcium and vitamin D sources (leafy greens, dairy, fortified foods)
🚫 Limit:
- Red and processed meats (bacon, sausage, hot dogs)
- Highly processed foods and added sugars
- Excessive alcohol consumption
💡 Did You Know? Studies show that diets high in fiber can help lower colorectal cancer risk by promoting gut health and reducing inflammation.
2. Move Your Body—Stay Active!
💡 Fact: People who are physically active have a 24% lower risk of developing colorectal cancer compared to those who are inactive.
The best part? You don’t have to run marathons to see the benefits!
✅ Aim for at least 30 minutes of moderate exercise (walking, biking, swimming) most days of the week.
✅ Take the stairs instead of the elevator.
✅ Get up and move every hour if you have a desk job.
Even small adjustments like these can add up over time. The key is consistency!
3. Say No to Smoking & Limit Alcohol
🚭 Smoking is linked to a higher risk of colorectal cancer, but quitting offers immediate and long-term health benefits.
🍷Similarly, excessive alcohol consumption increases cancer risk. To stay on the safer side, follow these guidelines:
- Women: No more than one drink per day
- Men: No more than two drinks per day
By cutting back, you’re not only lowering your cancer risk but also protecting your liver, heart, and overall well-being.
4. Maintain a Healthy Weight
Carrying excess weight is another major risk factor for colorectal cancer. Fortunately, even small, gradual changes can help you maintain a healthy weight and lower your risk.
✅ Focus on portion control to avoid overeating.
✅ Choose nutrient-dense foods that keep you full longer.
✅ Stay active throughout the day to support a healthy metabolism.
Remember, lasting change comes from sustainable habits, not quick fixes.
5. Know Your Family History & Get Screened!
Your family history plays a key role in your colorectal cancer risk. If a parent, sibling, or child had colorectal cancer, your risk doubles!
🧬 Because of this, screening may be recommended before age 45. If you have a family history, talk to your doctor about starting earlier.
📌 Take action today to reduce your colorectal cancer risk!
✅ Find out your risk level with this free screening quiz: quiz.getscreened.org
✅ Talk to your doctor about lifestyle changes and screening options.
✅ Encourage friends and family to prioritize their health, too!
💙 Your health is in your hands—make small changes today for a healthier tomorrow.
📢 Spread the word! Please share this blog post to help others reduce their cancer risk.
