Colon cancer is one of the most common types of cancer, but fortunately, the good news is, it’s also one of the most preventable. By making conscious lifestyle choices and staying proactive with regular screenings, you can take significant steps to protect your health. At GI Partners of Illinois, our dedicated team of board-certified gastroenterologists is committed to empowering you with the knowledge and care you need to prevent, detect, and treat digestive health issues.
Get Regular Screenings for Colon Cancer
Screening is the single most effective way to prevent colon cancer. A colonoscopy not only detects cancer early but can also remove precancerous polyps before they develop into cancer.
- Adults should start routine screenings at age 45 (or earlier if you have risk factors like family history).
- Ask your gastroenterologist about which screening method is right for you.
Types of Screenings
While a colonoscopy is the most comprehensive option, other screening methods may be available depending on your risk profile and your doctor’s recommendation. These include at-home stool tests like FIT (Fecal Immunochemical Test) or Cologuard, and sigmoidoscopy. Discussing the best option for you with your gastroenterologist is crucial.
Eat a Fiber-Rich Diet
The food you eat has a direct and profound impact on your colon health. A diet rich in fiber supports a healthy digestive system by promoting regular bowel movements, which helps to move waste and potential carcinogens out of your body more quickly.
Increase Your Fiber Intake
Aim to fill your plate with a variety of high-fiber foods. Excellent sources include whole grains (oats, brown rice, quinoa), a rainbow of fruits and vegetables (berries, apples, broccoli, spinach), and a variety of beans and legumes (lentils, chickpeas, black beans).
Limit Red and Processed Meats
Numerous studies have shown a link between a high intake of red and processed meats; such as bacon, sausage, hot dogs, and deli meats, and an increased risk of colon cancer. Try to limit these foods and opt for lean protein sources like fish or poultry, or plant-based proteins.
Daily Fiber Goal
The recommended daily intake for fiber is around 25 to 30 grams. Most Americans fall short of this goal. Consider using a food tracking app or a simple food journal to see if you are meeting your needs.
Stay Physically Active
Physical activity is one of the most accessible and effective tools for cancer prevention. Exercise helps to regulate insulin levels, reduce chronic inflammation, and maintain a healthy body weight, all of which are factors that influence colon cancer risk.
Aim for Consistency
The American Cancer Society recommends at least 150 minutes of moderate-intensity activity (like brisk walking, cycling, or swimming) or 75 minutes of vigorous-intensity activity (like jogging or high-impact aerobics) per week.
Every Movement Counts
You don’t need to join a gym to be active. Simple changes, for example, like taking the stairs instead of the elevator, walking during your lunch break, or gardening, can significantly contribute to your weekly goal. Breaking up long periods of sitting with short bouts of activity is also beneficial.
Maintain a Healthy Body Weight
Being overweight or obese is a well-established risk factor for both colon and rectal cancer. Excess body fat can lead to chronic inflammation and altered hormone levels, which can promote cancer cell growth.
A Balanced Approach
Managing your weight is about more than just numbers on a scale. It’s about combining healthy eating habits with consistent physical activity. Focus on creating a sustainable lifestyle rather than short-term, restrictive diets.
Modest Weight Loss Matters
Even a modest weight loss of 5-10% of your body weight can have a significant positive impact on your overall health and reduce your cancer risks.
Cut Back on Alcohol and Quit Smoking
Both heavy alcohol consumption and smoking have been linked to an increased risk of developing colon cancer. These habits introduce harmful chemicals into your body and can contribute to chronic inflammation.
Alcohol in Moderation
If you choose to drink alcohol, do so in moderation. This means no more than one drink per day for women and two drinks per day for men. A “drink” is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.
The Benefits of Quitting Smoking
Quitting smoking is one of the most powerful steps you can take for your health. Within years of quitting, your risk of developing colon cancer and numerous other diseases begins to drop.
Prioritize Your Gut Microbiome
The human gut is home to trillions of bacteria, fungi, and other microbes that collectively form the gut microbiome. A healthy, balanced microbiome is essential for digestion, immune function and may play a role in preventing colon cancer.
Introduce Probiotics and Prebiotics
To support a healthy gut, incorporate both probiotics and prebiotics into your diet. Probiotics are beneficial bacteria found in fermented foods like yogurt, kefir, kimchi, and sauerkraut. Prebiotics are a type of fiber that feeds these beneficial bacteria and are found in foods like bananas, garlic, onions, and asparagus.
Stay Hydrated
Drinking plenty of water is essential for smooth and regular digestion, which helps to keep your colon healthy.
Know Your Family History
Genetics is a significant factor in colon cancer risk. If you have a close relative; a parent, sibling, or child, who has had colon cancer or polyps, your risk is elevated. Certain hereditary conditions, like Lynch syndrome or familial adenomatous polyposis (FAP), also dramatically increase your risk.
Communicate with Your Doctor
Be open with your gastroenterologist about your family’s medical history. This information is crucial for determining your personalized screening plan, which means it may include starting screenings earlier or having them more frequently.
Reduce Your Risk of Colon Cancer
Colon cancer prevention is a journey that involves a combination of smart lifestyle choices and diligent medical care. By adopting healthy habits, eating well, staying active, avoiding harmful substances, and, most importantly, by scheduling regular screenings, you can significantly reduce your risk.
At GI Partners of Illinois, we are dedicated to providing the highest level of compassionate and comprehensive care. We are here to guide you through your screening process and answer any questions you may have.
Don’t delay. Schedule your colonoscopy with us today and take the most important step in protecting your digestive health.
