Colon cancer is one of the most common types of cancer in the world. In fact, it is the third most diagnosed cancer in the world and the second leading cause of cancer death.

According to the American Cancer Society, about 1 in 23 men and 1 in 25 women will develop colon cancer at some point in their lives. But the good news is that there are several daily habits that you can adopt to help reduce your risk of colon cancer. In this article, we will discuss these habits in detail.

Eat a Healthy Diet

Eating a healthy diet is one of the most effective ways to reduce your risk of colon cancer. A diet that is high in fiber and low in fat can help keep your digestive system in good working order and reduce your risk of colon cancer.

Some of the best foods to eat for colon health include:.

Fruits and vegetables
Whole grains
Lean proteins
Beans and legumes

It is also important to limit your intake of red meat, processed foods, and alcohol, as these foods have been linked to an increased risk of colon cancer.

Exercise Regularly

Regular exercise is another important habit to adopt if you want to reduce your risk of colon cancer.

Exercise has been shown to improve digestion, boost the immune system, and reduce inflammation within the body, all of which can help protect against colon cancer. Aim for at least 30 minutes of moderate-intensity exercise per day, most days of the week.

Quit Smoking

Smoking cigarettes is a well-known risk factor for many types of cancer, including colon cancer. Smoking damages the DNA in your cells, which can lead to the development of cancerous cells.

If you smoke, quitting is one of the best things you can do to reduce your risk of cancer. Talk to your doctor or a smoking cessation specialist to get help quitting smoking.

Get Screened Regularly

Getting screened regularly for colon cancer is one of the most important things you can do to protect your health. Colon cancer is highly treatable when caught early, but the symptoms can be subtle and may not appear until the cancer has advanced.

Depending on your age and other risk factors, your doctor may recommend one or more of the following screening tests:.

Colonoscopy
Flexible sigmoidoscopy
Virtual colonoscopy
Stool-based tests

It is important to follow the recommended screening schedule for your age and risk factors. Talk to your doctor about when you should start getting screened and how often you should repeat the tests.

Manage Your Stress

Chronic stress has been linked to an increased risk of many types of cancer, including colon cancer. When you are under stress, your body produces hormones that can damage your cells and increase inflammation.

To reduce your risk of colon cancer, it is important to find healthy ways to manage your stress. Some effective stress-management techniques include:.

Meditation
Yoga
Breathing exercises
Tai chi
Regular exercise
Talk therapy

Try to find the techniques that work best for you and practice them regularly.

Maintain a Healthy Weight

Being overweight or obese has been linked to an increased risk of many types of cancer, including colon cancer. When you are overweight, your body produces more hormones that can damage your cells and increase inflammation.

To reduce your risk of colon cancer, it is important to maintain a healthy weight. If you are currently overweight, aim to lose weight in a healthy, sustainable way by eating a healthy diet and exercising regularly.

Get Enough Sleep

A good night’s sleep is essential for good health, including colon health. When you sleep, your body repairs and restores itself, including your digestive system.

Chronic sleep deprivation has been linked to an increased risk of many types of cancer, including colon cancer. Aim to get at least 7-9 hours of sleep per night, and if you have trouble sleeping, talk to your doctor about ways to improve your sleep quality.

Avoid Excessive Alcohol Consumption

Excessive alcohol consumption has been linked to an increased risk of many types of cancer, including colon cancer. If you choose to drink alcohol, it is important to do so in moderation.

The American Cancer Society recommends that women limit themselves to one drink per day and men limit themselves to two drinks per day.

Avoid Exposure to Toxins

Exposure to certain toxins has been linked to an increased risk of colon cancer. To reduce your risk, avoid exposure to harmful chemicals and substances, such as:.

Cigarette smoke
Asbestos
Pesticides
Benzene
Polychlorinated biphenyls (PCBs)

If you work in an industry where you may be exposed to these toxins, be sure to follow all safety guidelines and wear protective equipment when necessary.

Conclusion

Reducing your risk of colon cancer is an ongoing process that requires daily attention to your health and lifestyle habits.

By eating a healthy diet, exercising regularly, quitting smoking, getting screened regularly, managing your stress, maintaining a healthy weight, getting enough sleep, avoiding excessive alcohol consumption, and avoiding exposure to toxins, you can help protect your colon health and reduce your risk of colon cancer. Talk to your doctor if you have questions about your risk of colon cancer and the steps you can take to reduce that risk.