When it comes to colorectal cancer, it’s true there are certain risk factors you can’t control, such as getting older or having a family history. But the good news? Lowering lifestyle risk factors is in your hands.
Everyone is at some risk for colorectal cancer. Some people have a higher risk than others. But making simple changes in your life can help you control many of the risk factors. Here are some ideas that may help.
Live a healthy lifestyle
A healthy lifestyle may help lower your risk for colorectal cancer. Try the following:
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Find ways to move more. Regular physical activity can lower your risk for colorectal cancer and polyps. Getting at least 150 minutes of moderate-level activity (like brisk walking) each week is a good goal. But any amount of activity will help keep you healthy. And it’s never too late to start. Even climbing stairs counts. Getting 75 minutes of more intense physical activity each week can also protect you. Pick activities you enjoy to make it fun. And it’s great to do them with friends or family. Consider biking, playing pickleball, or running.
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Eat lots of fruits, vegetables, and whole grains. Having a variety of these foods may help lower your risk for colorectal cancer.
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Limit red and processed meats. Some kinds of meat may increase the risk for colorectal cancer. These include beef, pork, sausage, hot dogs, deli meats, and bacon. Try eating other sources of protein, like fish, chicken, and beans.
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Stay at a healthy weight. Obesity is linked to a higher risk for colorectal cancer and other diseases. Choosing healthy foods and moving every day will help you lose weight and feel good, too. If you want to lose weight, your healthcare provider can help.
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Don't smoke. Smoking can raise your risk for colorectal cancer. Quitting can be hard. But remember, you're not alone. Your healthcare provider can give you tools to quit and help you make a plan.
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Don't drink alcohol. Drinking alcohol can raise your risk for colorectal cancer. If you drink, do so in moderation. For men, that means no more than 2 drinks per day. For women, experts advise no more than 1 drink per day. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1½ ounces of hard liquor.
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Include calcium in your diet. Some studies have found that diets higher in calcium may lower the risk for colorectal cancer. But other research has found that too much calcium may raise the risk of prostate cancer in men. Talk with your healthcare provider before taking calcium supplements.
One note of caution: Taking aspirin or NSAIDs (nonsteroidal anti-inflammatory drugs) may lower your risk for colorectal cancer. But they can cause other side effects. So healthcare providers don’t advise taking them for colorectal cancer protection alone. Talk with your healthcare provider before taking these medicines.
Get screened for colorectal polyps and cancer
Screening tests can prevent colorectal cancer and save lives. These tests help your healthcare provider find and remove colon or rectal polyps before they turn into cancer. Screenings also help find cancer when it's small. Catching cancer early means treatment is more likely to work.
Talk with your healthcare provider about your risk for colorectal cancer. Ask when you should start screening and which screening tests might be right for you. People of average risk should start screening for colorectal cancer at age 45. If your risk is higher, your provider might advise you to start screening earlier.
Living a healthy lifestyle and getting screenings is a great combination to help you lower your risk for colorectal cancer.
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