Colon cancer, also known as colorectal cancer, is the third most common cancer worldwide. It is a highly preventable disease that affects the colon or rectum, parts of the digestive system.

While genetics and age are factors that can increase the risk of colon cancer, there are daily habits that can significantly decrease the risk of developing this potentially deadly disease. In this article, we will explore the power of daily habits in reducing the risk of colon cancer by 39%.

Habit 1: A Healthy Diet Rich in Fiber

A diet packed with fiber, especially from fruits, vegetables, and whole grains, can help decrease the risk of colon cancer. Fiber regulates bowel movements, keeping your digestive system healthy and reducing the time waste spends in your colon.

It also binds carcinogens and toxins, preventing them from being absorbed by the body. Aim for at least 25-30 grams of fiber daily to reap its protective benefits against colon cancer.

Habit 2: Regular Exercise and Physical Activity

Maintaining a regular exercise routine and engaging in physical activity not only helps you maintain a healthy weight but also reduces the risk of colon cancer.

Exercise stimulates the bowel, promoting regular bowel movements and reducing the time that waste spends in your colon. Furthermore, physical activity improves insulin sensitivity, boosts the immune system, and reduces inflammation – all of which contribute to a decreased risk of colon cancer.

Habit 3: Limiting Red and Processed Meat Consumption

Studies have consistently shown that a high intake of red and processed meats is associated with an increased risk of colon cancer.

Red meat, such as beef, pork, and lamb, and processed meats like bacon, sausages, and hot dogs contain carcinogens that can damage the cells lining the colon. While it is not necessary to completely eliminate these meats from your diet, it is important to consume them in moderation and opt for healthier protein sources like fish, poultry, and legumes.

Habit 4: Quit Smoking and Limit Alcohol Consumption

Smoking is a well-known risk factor for various cancers, including colon cancer. The chemicals in tobacco smoke can damage the DNA in colon cells, leading to the formation of cancerous cells.

In addition, excessive alcohol consumption has also been linked to an increased risk of colon cancer. It is essential to quit smoking and limit alcohol intake to decrease the chances of developing colon cancer.

Habit 5: Maintain a Healthy Weight

Being overweight or obese is associated with an increased risk of colon cancer. Excess weight contributes to chronic inflammation, insulin resistance, and hormonal imbalances that can promote the development of cancerous cells.

Adopting a healthy lifestyle with a balanced diet and regular exercise can help you attain and maintain a healthy weight, reducing the risk of colon cancer.

Habit 6: Regular Screening and Early Detection

Regular screening for colon cancer is vital for early detection and prevention. Screening methods such as colonoscopies can find precancerous polyps or colon cancer in its early stages when it is highly treatable.

It is recommended to begin regular screenings at the age of 50, although individuals with a family history or other risk factors may need to start screening earlier. Regular screenings can significantly decrease the risk of colon cancer and improve outcomes in case cancer is detected.

Habit 7: Adequate Vitamin D Levels

Vitamin D plays a crucial role in maintaining overall health, including reducing the risk of colon cancer. Research suggests that adequate levels of vitamin D can suppress the growth of cancerous cells in the colon.

Spend time outdoors, particularly in the early morning or late afternoon, to get natural sunlight, which is the best source of vitamin D. Additionally, include foods rich in vitamin D, such as fatty fish, egg yolks, and fortified dairy products, in your diet.

Habit 8: Stress Management and Sleep

Chronic stress and lack of sleep can weaken the immune system, increase inflammation, and disrupt hormone balance – all of which can contribute to the development of colon cancer.

Managing stress through techniques like meditation, yoga, and deep breathing exercises, as well as prioritizing quality sleep, can significantly decrease the risk of colon cancer and improve overall health.

Habit 9: Stay Hydrated

Drinking enough water and staying hydrated is essential for maintaining a healthy colon. Water helps in digestion, prevents constipation, and keeps the colon hydrated, promoting regular bowel movements.

Aim to consume at least 8 cups (64 ounces) of water per day to support a healthy colon and reduce the risk of colon cancer.

Habit 10: Avoid Excessive Use of Nonsteroidal Anti-inflammatory Drugs (NSAIDs)

While nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen have anti-inflammatory properties and may reduce the risk of colon cancer, prolonged and excessive use of these medications can have adverse side effects.

Consult with your healthcare provider before regularly using NSAIDs as a preventive measure, as they may lead to gastrointestinal bleeding and other complications.

Conclusion

Small daily habits can have a profound impact on reducing the risk of colon cancer.

By adopting a healthy diet rich in fiber, maintaining a regular exercise routine, limiting red and processed meat consumption, quitting smoking, moderating alcohol consumption, maintaining a healthy weight, getting regular screenings, ensuring adequate vitamin D levels, managing stress and sleep, staying hydrated, and using NSAIDs judiciously, you can decrease your risk of colon cancer by an impressive 39%. Take charge of your health today by incorporating these habits into your daily life.