What strategies can reduce the risk of colon cancer?

From the Guidelines

To reduce the risk of colon cancer, adopt a comprehensive lifestyle approach that includes regular screening, dietary modifications, and healthy habits, as outlined in the most recent guidelines from the American Cancer Society 1. The key strategies to discuss with Tom include:

• Beginning colorectal cancer screening at age 45 for average-risk individuals, with colonoscopy every 10 years or stool-based tests annually being the most common methods
• Maintaining a diet rich in fruits, vegetables, and whole grains while limiting red and processed meats, as supported by studies showing a lower risk of colon cancer among those with high consumption of fruits and vegetables 1
• Aiming for at least 150 minutes of moderate physical activity weekly, as regular physical activity has been shown to reduce the risk of colon cancer 1
• Limiting alcohol consumption to no more than one drink daily for women and two for men, and avoiding tobacco completely, as both are associated with an increased risk of colon cancer 1
• Maintaining a healthy weight, as obesity increases colon cancer risk, and considering daily aspirin (81-325mg) only after consulting with a doctor, as it may reduce risk but carries bleeding risks 1
• Possibly benefiting from Vitamin D supplementation (1000-2000 IU daily), though evidence is still emerging 1 These strategies work by reducing inflammation, improving immune function, decreasing exposure to carcinogens, and promoting healthy cell turnover in the colon lining, all of which help prevent the DNA mutations that can lead to cancer development. Some of the key factors that increase the risk of colon cancer include:
• Cigarette smoking
• Excess body weight
• Diet, including high consumption of alcohol and red and processed meat and low consumption of fruits/vegetables, dietary fiber, and dietary calcium
• Physical inactivity
• Family history of inflammatory bowel disease and other medical conditions, including type 2 diabetes
• History of abdominal or pelvic radiation for a previous cancer 1

From the Research

Strategies to Reduce Colon Cancer Risk

To reduce the risk of colon cancer, several strategies can be employed, including:

• Dietary modifications:
  • Increasing consumption of a wide variety of fruits and vegetables, particularly dark-green leafy, cruciferous, and deep-yellow ones, as well as fiber-rich foods 2, 3, 4, 5
  • Reducing intake of red and processed meats 2, 3
  • Limiting total fat and carbohydrate intake 2
• Lifestyle changes:
  • Engaging in regular physical activity, aiming for at least 30 minutes per day, to maintain a healthy weight and reduce the risk of colon cancer 2, 3, 5, 6
  • Avoiding tobacco and alcohol use 2, 6
• Maintaining a healthy weight through a combination of a balanced diet and regular physical activity 2, 5, 6
• Considering the use of aspirin, as some studies suggest a potential benefit in reducing colon cancer risk, although this should be discussed with a healthcare provider 4

Key Findings

Studies have consistently shown that a diet rich in fruits, vegetables, and whole grains, combined with regular physical activity and a healthy weight, can reduce the risk of colon cancer 2, 3, 4, 5, 6. Additionally, avoiding tobacco and alcohol use, as well as limiting red and processed meat consumption, may also contribute to a reduced risk 2, 3. By incorporating these strategies into daily life, individuals can take proactive steps to lower their risk of developing colon cancer 2, 3, 4, 5, 6.