Top 10 Ways to Prevent Colorectal Cancer

Colorectal cancer is a significant health concern worldwide, but many cases can be prevented through lifestyle changes and regular screenings. Here are the top 10 ways to prevent colorectal cancer, with detailed explanations for each:

1. Regular Screenings

Regular screenings, such as colonoscopies, are crucial in detecting colorectal cancer early. These screenings help identify polyps, which are growths on the inner lining of the colon or rectum that can develop into cancer over time.

• Who should get screened? Individuals over 50 should start regular screenings. Those with a family history of colorectal cancer or genetic disorders such as Lynch syndrome should begin earlier, as recommended by their doctor.
• Types of screenings: Besides colonoscopies, other screening options include stool tests (FIT or FOBT), flexible sigmoidoscopy, and CT colonography (virtual colonoscopy).
• Frequency: Colonoscopies are generally recommended every 10 years for those at average risk, but more frequent screenings may be necessary for those at higher risk.

2. Maintain a Healthy Diet

A balanced diet plays a pivotal role in reducing colorectal cancer risk. Focus on consuming a variety of nutrient-dense foods:

• Fruits and Vegetables: Rich in antioxidants, vitamins, and fibre, these foods help protect against cancer.
• Whole Grains: Foods like oatmeal, brown rice, and whole wheat bread contain fibre, which aids in digestion and helps prevent constipation.
• Lean Proteins: Opt for fish, poultry, beans, and legumes over red and processed meats. Studies have shown that diets high in red and processed meats increase colorectal cancer risk.
• Avoid Processed Foods: Limit intake of sugary snacks, sodas, and other processed foods that contribute to weight gain and poor gut health.

3. Exercise Regularly

Regular physical activity helps maintain a healthy weight and reduces the risk of colorectal cancer by improving digestion and reducing inflammation:

• Recommended Activity Levels: Aim for at least 150 minutes of moderate-intensity aerobic activity, like brisk walking, or 75 minutes of vigorous activity, like running, per week. Include muscle-strengthening activities on 2 or more days a week.
• Everyday Activities: Simple changes, like taking the stairs instead of the elevator, walking or biking to work, and engaging in recreational sports, can make a big difference.

4. Maintain a Healthy Weight

Being overweight or obese increases the risk of colorectal cancer due to the higher levels of insulin and related growth factors:

• Healthy BMI: Aim for a Body Mass Index (BMI) between 18.5 and 24.9. Consult with your healthcare provider to set realistic weight goals.
• Diet and Exercise: Combine a healthy diet with regular physical activity to achieve and maintain a healthy weight. Avoid fad diets that promise quick weight loss, as they are often unsustainable.

5. Avoid Smoking

Smoking is a well-known risk factor for many cancers, including colorectal cancer:

• Effects of Smoking: Tobacco smoke contains carcinogens that can cause mutations in the DNA of cells in the colon and rectum.
• Quitting Smoking: Seek support from cessation programs, nicotine replacement therapies, or medications prescribed by a healthcare provider. Online resources and support groups can also be helpful.

6. Limit Alcohol Consumption

Excessive alcohol intake is linked to a higher risk of colorectal cancer:

• Recommended Limits: Limit alcohol to no more than one drink per day for women and two drinks per day for men.
• Types of Alcohol: Be mindful of the type and quantity of alcohol consumed. All forms of alcohol (beer, wine, and spirits) have been linked to an increased risk when consumed in excess.

7. Stay Hydrated

Proper hydration supports overall digestive health and can help prevent constipation, reducing the risk of colorectal cancer:

• Water Intake: Aim for at least 8 glasses of water a day. Needs may vary based on age, gender, climate, and activity level.
• Healthy Beverages: Besides water, herbal teas and diluted fruit juices can contribute to hydration. Limit caffeinated and sugary drinks.

8. Get Enough Vitamin D

Vitamin D is believed to play a role in reducing the risk of colorectal cancer by regulating cell growth and promoting cellular differentiation:

• Sources of Vitamin D: Sun exposure, dietary sources such as fatty fish (salmon, mackerel), fortified dairy products, and supplements can help maintain adequate levels.
• Supplementation: If you live in areas with limited sunlight or have dietary restrictions, consider vitamin D supplements after consulting with your healthcare provider.

9. Include Calcium in Your Diet

Calcium is another nutrient that may help reduce the risk of colorectal cancer by binding to bile and fatty acids in the gastrointestinal tract:

• Dietary Sources: Dairy products (milk, cheese, yoghurt), leafy greens (kale, broccoli), and fortified foods (orange juice, plant-based milk).
• Supplements: Calcium supplements can be considered if dietary intake is insufficient. Aim for 1,000-1,200 mg of calcium per day, based on age and sex.

10. Be Aware of Family History

Knowing your family history can help determine your risk for colorectal cancer and guide your screening schedule:

• Genetic Factors: Certain genetic mutations, like those in the APC or MLH1 genes, increase colorectal cancer risk. Genetic counselling and testing may be recommended for families with a history of colorectal cancer or polyps.
• Communicate with Your Doctor: Share your family medical history with your healthcare provider to develop a personalized prevention and screening plan.

Preventing colorectal cancer involves a combination of regular screenings and healthy lifestyle choices. By following these top 10 ways, you can significantly reduce your risk and promote overall health and well-being. Remember to consult with your healthcare provider for personalized advice and recommendations based on your risk factors.