Colon cancer, also known as colorectal cancer, is one of the most common types of cancer worldwide. It occurs when abnormal cells grow uncontrollably in the colon or rectum, the two main components of the large intestine.

While there are certain risk factors that can increase your chances of developing colon cancer, such as age, family history, and certain genetic conditions, there are also several steps you can take to reduce your risk. Here are 10 important steps you can incorporate into your lifestyle to prevent colon cancer:.

1. Maintain a Healthy Diet

Adopting a healthy diet rich in fruits, vegetables, whole grains, and lean proteins can significantly reduce your risk of colon cancer. Include high-fiber foods like beans, legumes, and whole-wheat products in your daily meals.

Avoid processed and red meats, as they have been linked to an increased risk of colon cancer. Additionally, limit your intake of sugary drinks and foods high in saturated fats.

2. Stay Physically Active

Engaging in regular physical activity is not only beneficial for your overall health but also plays a role in preventing colon cancer. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.

Regular exercise helps in maintaining a healthy weight, reducing inflammation, and improving digestion.

3. Maintain a Healthy Body Weight

Being overweight or obese increases the risk of developing colon cancer. Ensure you maintain a healthy body weight by incorporating a balanced diet and regular exercise into your routine.

If you’re overweight, even losing a small amount of weight can have a positive impact on your overall health and reduce the risk of colon cancer.

4. Limit Alcohol Consumption

Excessive alcohol consumption is linked to an increased risk of colon cancer. If you choose to drink, do so in moderation. For men, moderation is defined as up to two drinks per day, while for women, it’s up to one drink per day.

It’s important to note that excessive alcohol consumption can also increase the risk of other types of cancers, liver disease, and other health problems.

5. Quit Smoking

Smoking is not only harmful to your lungs but also significantly increases the risk of developing various types of cancers, including colon cancer.

Quitting smoking is one of the best things you can do for your overall health and to reduce the risk of cancer. Seek support from healthcare professionals or join smoking cessation programs to increase your chances of successfully quitting.

6. Get Screened Regularly

Screening tests can detect the presence of precancerous polyps or early-stage colon cancer, making it easier to treat or remove them before they become more serious.

Doctors recommend regular screenings for individuals aged 50 and above, or earlier for those with a family history or other risk factors. Common screening methods include colonoscopy, stool tests, and virtual colonoscopy.

7. Be Aware of Family History

If you have a close family member who has had colon cancer or other related conditions, it’s important to inform your healthcare provider.

Individuals with a family history of colon cancer may be at a higher risk and may require earlier or more frequent screening tests. Take proactive measures to understand your family’s medical history and discuss it with your doctor.

8. Manage Chronic Conditions

Chronic conditions like diabetes, inflammatory bowel disease, and certain genetic syndromes can increase the risk of colon cancer. If you have any chronic conditions, work with your healthcare provider to manage and control them effectively.

Regular check-ups, medications, and lifestyle modifications can help reduce the risk of developing colon cancer.

9. Consume Vitamin D

Vitamin D is important for bone health and has also been linked to a reduced risk of colon cancer. Ensure you get adequate sunlight exposure, as it helps the body produce vitamin D.

You can also include vitamin D-rich foods in your diet, such as fatty fish like salmon and mackerel, egg yolks, and fortified dairy products. In some cases, your doctor may recommend vitamin D supplements.

10. Reduce Stress

Chronic stress can have negative impacts on your overall health and may contribute to the development of various diseases, including colon cancer.

Find healthy ways to manage stress, such as practicing yoga, meditation, spending time with loved ones, or engaging in hobbies. Prioritizing self-care and ensuring a good work-life balance can significantly reduce stress levels and improve your overall well-being.