Lower Your Risk of Colon Cancer: Simple Lifestyle Changes That Make a Difference

Did you know that colon cancer is PREVENTABLE? March is Colorectal Cancer Awareness Month, making it the perfect time to focus on your colon cancer prevention — and even those in their 20s and 30s need to pay attention to these tips now to help prevent colon cancer.

Along with regular colonoscopy screenings, small lifestyle changes can make a big impact on lowering your risk of colon cancer (and these colon cancer facts and statistics can save your life).

Here are some simple but powerful ways to keep your colon healthy:

1. Eat a Fiber-Rich, Gut-Friendly Diet

What you eat plays a major role in colon health. A diet high in fiber helps keep things moving smoothly in your digestive system, reducing the risk of inflammation and harmful build-up in the colon, where colon cancer could potentially find a home and grow.

Try incorporating:

• Fruits & Vegetables – Berries, leafy greens, and cruciferous vegetables like broccoli are packed with fiber and antioxidants.
• Whole Grains – Swap refined carbs for whole wheat bread, brown rice, quinoa, and oats.
• Legumes & Beans – A great source of fiber and protein that promotes a healthy gut.

In addition, limit processed meats (like hot dogs and bacon) and reduce red meat intake, as studies link them and other ultra-processed foods to a higher risk of colorectal cancer.

2. Stay Active – Your Colon Will Thank You!

Exercise isn’t just for heart health—it’s great for your gut too! Regular physical activity reduces inflammation, improves digestion, and helps maintain a healthy weight, all of which can lower colon cancer risk.

Aim for at least 30 minutes of moderate exercise (like walking, cycling, or swimming) most days of the week. Even small changes, like taking the stairs or stretching during breaks, can make a difference and increase your overall activity level.

3. Drink More Water & Cut Back on Alcohol

Hydration is key to a healthy digestive system. Drinking enough water helps move waste efficiently through the colon, preventing constipation and irritation (and again reducing the chances for colon cancer to grow).

Excessive alcohol intake has been linked to an increased risk of colorectal cancer. Skip the alcohol and increase your water intake for better overall health.

4. Kick the Smoking Habit

Smoking is a major risk factor for many cancers, including colon cancer. Long-term smokers are more likely to develop colorectal polyps, which can turn into cancer over time. Quitting smoking isn’t easy, but it’s one of the best things you can do for your overall health.

5. Don’t Skip Your Colonoscopy!

Lifestyle changes are important, but regular screenings are the best way to prevent colon cancer. Colonoscopies detect precancerous polyps early—before they turn into cancer—and they can be removed. The American Cancer Society recommends starting screenings at age 45, or earlier if you have a family history of colon cancer or other risk factors.

Schedule your colonoscopy today

At Gastrointestinal Specialists, P.C., we make colonoscopies easy, efficient, and affordable at our on-site surgical center. If you’re due for a screening, don’t wait—contact us today to schedule your colonoscopy appointment!