A new study finds that you can lower cancer risk by 40 percent by changing your lifestyle, and colon cancer is one type that is most responsive to habit changes.
Colon Cancer Is a Leading Cause of Cancer Death in Men and Women
Colorectal cancer (CRC) is the second-leading cause of cancer death in the United States. In this year alone, doctors will diagnose about 106,590 new cases of colon cancer and 46,220 new cases of rectal cancer. The American Cancer Society (ACS) estimates that 53,010 Americans will die of colon or rectal cancer by the end of 2024.
Modifiable Risk Factors Linked to Cancer Deaths
Researchers at the ACS found that four in 10 cancer cases and half of cancer deaths in adults older than 30 in the United States could be caused by modifiable risk factors. Some of these factors include the following:
- Smoking
- Obesity or high body mass index (BMI)
- Sedentary lifestyle
- Nutrition
- Alcohol consumption
- Infections
Smoking cigarettes was the primary cause of almost 20 percent of cancer diagnoses and 30 percent of cancer-related fatalities, making it the top risk factor.
Modifiable Risk Factors Highly Influence Colon Cancer
The study found that modifiable risk factors do not affect all cancers equally. Cancer types with the highest number of cases caused by modifiable risk factors included the following:
- Lung cancer (210,660)
- Female breast cancer (83,840)
- Melanoma (82,710)
- Colorectal cancer (78,440)
Cancers with the highest number of fatalities attributable to modifiable risk factors included the following:
- Lung cancer (122,740)
- Colorectal cancer (25,800)
- Liver cancer (14,720)
- Esophageal cancer (13,600)
Lifestyle Changes You Can Make to Lower Your Colon Cancer Risk
Heredity can increase your colorectal cancer risk, but most colon cancer develops from DNA mutations from the environment.
Modifiable risk factors cause more than half of colorectal cancer cases. You can take actionable steps to prevent colon cancer by doing these things:
- Quit smoking or make a commitment to never smoke. People who smoke are more likely to develop and die from cancer of the colon and rectum compared to non-smokers.
- Exercise regularly. Having a healthy BMI lowers your risk for colon cancer and other types of cancer, especially in men. Regular physical activity improves your overall health and prevents long-term health problems like high blood pressure, diabetes and heart disease.
- Consume foods rich in fiber, such as fresh veggies, fruits, whole grains and healthy fats, to lower the risk of obesity and colorectal cancer. Avoid eating processed and fatty foods as well as refined sugars.
- Avoid or limit your consumption of red meat and processed meats. Red and processed meats can cause inflammation that increases the risk of colon cancer. Replace ground beef, lamb and pork with lean chicken or fish.
- Drink water instead of soda or sweetened beverages. Sugary beverages cause spikes in blood sugar and make you feel hungrier than normal. Because drinks do not fill you up as quickly as solid foods, it is easy to overeat.
- Limit alcohol to celebrations. Colon cancer is linked to moderate to heavy alcohol use. It is best not to drink alcohol or to reserve it for special celebrations.
Get Support for Exercise and Nutrition Accountability
Most of the modifiable risk factors for colon cancer fall under the categories of exercise and food choices.
The ACS recommends 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity activity each week. If you are new to fitness or looking for guidance, investing in personal training sessions can provide the support you need to kick-start your journey toward a healthier lifestyle.
Dieticians provide counseling on healthy eating habits. These professionals will help you prepare meal plans, select recipes or even go grocery shopping with you to select nutrient-dense foods that nourish your body and promote a healthy body weight.
Screenings Can Detect and Prevent Colon Cancer
Scheduling regular colorectal cancer screening tests is the best way to detect or prevent the development of colon cancer at an early stage. Colonoscopy is the most comprehensive colon cancer screening because it allows your doctor to inspect the colon and remove precancerous polyps (abnormal tissue) during the procedure.
Other screening tests like stool tests, CRC blood tests, CT colonography and flexible sigmoidoscopy are less invasive, but you must have a follow-up colonoscopy if any of these tests are positive for colon cancer. Follow-ups are recommended within six months after the positive results.
Adults who are at average risk for colon cancer should begin screening at age 45, unless they have a family history of the disease or a genetic syndrome. Lynch syndrome (hereditary non-polyposis colon cancer, or HNPCC) and familial adenomatous polyposis (FAP) are two types of colorectal cancer that are caused by inherited gene mutations.
Most insurance plans provide coverage for colon cancer screening beginning at 45, but call your insurance provider for more details about your health plan.
Do you need to get screened for colorectal cancer? Contact your gastroenterologist now to schedule a meeting to discuss strategies for developing a healthy lifestyle to reduce the risk of developing the disease.