Colon cancer is the third most common cancer in the world and the second leading cause of cancer death in the United States.

In fact, the American Cancer Society estimates that there will be 104,270 new cases of colon cancer and 45,230 deaths from colon cancer in the US in 2021.

While there is no guaranteed way to prevent colon cancer, there are several daily habits that can significantly reduce your risk of developing the disease.

According to a study conducted by the University of Edinburgh, adopting these 30 daily habits can reduce your risk of colon cancer by 39%. Let’s take a closer look at these habits:.

1. Consume Adequate Amounts of Fiber

Fiber helps keep your colon healthy by sweeping waste along the digestive tract and reducing the amount of time that harmful substances come into contact with the colon lining.

You should aim to consume at least 25-30 grams of fiber per day, which can be found in foods like whole grains, fruits, vegetables, beans, and nuts.

2. Drink Plenty of Water and Other Liquids

Drinking enough fluids helps keep your digestive system running smoothly, which can help reduce your risk of colon cancer.

Aim to drink at least eight 8-ounce glasses of water per day, in addition to other liquids like tea, coffee, and low-sugar juices.

3. Exercise Regularly

Exercise has been linked to a lower risk of colon cancer, as it helps regulate digestion and may reduce inflammation in the colon. Aim to exercise for at least 30 minutes per day, five days per week.

4. Maintain a Healthy Weight

Being overweight or obese can increase your risk of developing colon cancer. To maintain a healthy weight, eat a balanced diet that is rich in fruits, vegetables, and whole grains, and limit your intake of processed foods, saturated fats, and sugars.

5. Get Enough Sleep

Getting enough sleep is essential for overall health, including reducing the risk of colon cancer. Aim to get at least 7-8 hours of sleep per night.

6. Quit Smoking

Smoking increases your risk of many different types of cancer, including colon cancer. If you are a smoker, quit as soon as possible.

7. Limit Alcohol Intake

Heavy alcohol consumption has been linked to an increased risk of colon cancer. If you choose to drink alcohol, do so in moderation: no more than one drink per day for women and two drinks per day for men.

8. Eat a Mediterranean Diet

The Mediterranean diet is high in fruits, vegetables, whole grains, fish, and healthy fats like olive oil, and has been linked to a reduced risk of colon cancer.

Try incorporating more Mediterranean-style dishes into your diet, such as grilled fish with roasted vegetables or a quinoa and vegetable salad with olive oil dressing.

9. Eat More Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower, and cabbage are rich in compounds called glucosinolates, which have been shown to protect against colon cancer.

Try adding these vegetables to your diet by sautéing them with garlic and olive oil, or roasted with a sprinkle of parmesan cheese.

10. Cook Meat at Low Temperatures

Cooking meat at high temperatures (like grilling or broiling) can create compounds like heterocyclic amines and polycyclic aromatic hydrocarbons, which have been linked to an increased risk of colon cancer.

Try cooking meat at low temperatures instead, like slow cooking or braising.

11. Eat More Fish

Fish is a great source of omega-3 fatty acids, which have been linked to a reduced risk of colon cancer. Aim to eat fatty fish like salmon, mackerel, or sardines at least twice per week.

If you’re not a fan of fish, consider taking an omega-3 supplement instead.

12. Incorporate Probiotics into Your Diet

Probiotics are helpful bacteria that live in your gut, and they may help protect against colon cancer by boosting the immune system and reducing inflammation.

Try incorporating probiotic-rich foods into your diet, like yogurt, kefir, sauerkraut, and kimchi.

13. Limit Red and Processed Meat Intake

Red and processed meats have been linked to an increased risk of colon cancer.

Try limiting your intake of these meats by choosing lean cuts of meat when you do eat them, and incorporating other sources of protein into your diet, like beans, lentils, or tofu.

14. Get Screened for Colon Cancer Regularly

Regular colon cancer screenings can detect the disease early, when it is most treatable. The American Cancer Society recommends that people at average risk for colon cancer start getting screened at age 45, and earlier for people at higher risk.

Talk to your doctor about the screening schedule that is right for you.

15. Wash Your Hands Regularly

Washing your hands regularly is an important step in reducing your risk of many different diseases, including colon cancer.

Be sure to wash your hands with soap and water for at least 20 seconds before eating, after using the bathroom, and after touching anything that may be contaminated with germs.

16. Practice Safe Sex

Sexually transmitted infections (STIs) like HPV have been linked to an increased risk of colon cancer. Practice safe sex by using condoms and getting tested regularly for STIs.

17. Manage Stress Levels

Chronic stress has been linked to a number of different health problems, including an increased risk of colon cancer. Try managing your stress levels by practicing relaxation techniques like meditation, yoga, or deep breathing.

18. Get Enough Vitamin D

Vitamin D helps regulate cell growth and may help reduce inflammation in the colon, which can reduce your risk of colon cancer.

Aim to get at least 10-15 minutes of sun exposure per day, or consider taking a vitamin D supplement if you live in an area with limited sunlight.

19. Eat More Garlic and Onions

Garlic and onions contain compounds like allicin and flavonoids, which have been shown to protect against colon cancer. Try incorporating these foods into your diet by adding them to your meals as flavor enhancers.

20. Limit Exposure to Radiation

Exposure to radiation, whether from medical procedures or environmental sources, has been linked to an increased risk of colon cancer.

Try limiting your exposure to radiation by getting only necessary medical tests, and avoiding unnecessary exposure to X-rays or other sources of radiation.

21. Get Enough Calcium

Calcium is an important mineral for overall health, including reducing the risk of colon cancer. Aim to get at least 1,000-1,200 milligrams of calcium per day from dairy products, leafy green vegetables, and other calcium-rich foods.

22. Get Enough Folic Acid

Folic acid is a B vitamin that helps the body make new cells, and may reduce the risk of colon cancer. Aim to get at least 400-600 micrograms of folic acid per day from sources like leafy green vegetables, fruits, and fortified cereals.

23. Eat More Berries

Berries like strawberries, raspberries, and blueberries are rich in antioxidants, which can help protect against colon cancer. Try adding berries to your morning cereal or smoothie for a healthy breakfast option.

24. Limit Processed Foods

Processed foods are often high in unhealthy fats, sugars, and salt, and have been linked to an increased risk of colon cancer.

Try limiting your intake of processed foods by choosing whole foods like fruits, vegetables, whole grains, and lean proteins instead.

25. Limit Exposure to Chemicals and Toxins

Exposure to chemicals and toxins like pesticides and industrial chemicals has been linked to an increased risk of colon cancer. Try using natural cleaning products in your home, and choosing organic produce to reduce your exposure to pesticides.

26. Maintain Good Oral Hygiene

Poor oral hygiene has been linked to an increased risk of several different types of cancer, including colon cancer. Brush and floss your teeth regularly, and visit your dentist for regular cleanings and checkups.

27. Eat More Whole Grains

Whole grains like oats, barley, and brown rice are high in fiber and other nutrients that can help keep your colon healthy. Try replacing refined grains like white bread and pasta with these whole grains in your meals.

28. Know Your Family History

If you have a family history of colon cancer, you may be at higher risk for developing the disease yourself. Talk to your doctor about your family history and any screening recommendations that may apply to you.

29. Take Aspirin or Other NSAIDs with Caution

Aspirin and other non-steroidal anti-inflammatory drugs (NSAIDs) have been shown to reduce the risk of colon cancer, but can also cause other health problems like stomach bleeding. Talk to your doctor about whether these medications are right for you.

30. Get Enough Omega-3 Fatty Acids

In addition to eating more fish, you can also get omega-3 fatty acids from other sources like flaxseed, chia seeds, and walnuts. Try incorporating these foods into your diet to help reduce your risk of colon cancer.

By adopting these daily habits, you can significantly reduce your risk of colon cancer. Remember to talk to your doctor about any symptoms or concerns you may have, and to get regular screenings to catch the disease early if it does occur.