Colon cancer is a type of cancer that starts in the colon or rectum, which are part of the digestive system. It often begins as a small, noncancerous growth called a polyp, which can develop into cancer over time.

According to the American Cancer Society, colon cancer is the third most common cancer diagnosed in both men and women in the United States, with an estimated 104,270 new cases of colon cancer and 45,230 new cases of rectal cancer in 2021.

While some risk factors for colon cancer, such as genetics and age, are beyond our control, lifestyle choices can also play a significant role in our risk of developing colon cancer.

In this article, we will explore how our lifestyle affects our risk of colon cancer.

Diet and Colon Cancer

The foods we consume can have a profound impact on our health, and this is especially true when it comes to colon cancer risk.

A diet high in processed meats, red meat, fried foods, and refined carbohydrates has been linked to an increased risk of colon cancer.

On the other hand, a diet that is rich in fruits, vegetables, whole grains, and lean proteins has been shown to help protect against colon cancer.

In particular, the fiber found in these types of foods can help promote healthy digestion and prevent the development of colon cancer.

It’s also important to watch your alcohol intake as excessive alcohol consumption has been linked to an increased risk of colon cancer.

The American Cancer Society recommends that men limit alcohol consumption to no more than two drinks per day, while women should limit themselves to one.

Physical Activity and Colon Cancer

In addition to diet, regular physical activity has been shown to lower the risk of colon cancer. A sedentary lifestyle has been linked to a higher risk of colon cancer, so it’s important to get up and move regularly.

The American Cancer Society recommends that adults get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week. This can include activities such as walking, running, cycling, swimming, or strength training.

Incorporating physical activity into your daily routine can also help reduce the risk of colon cancer.

For example, taking the stairs instead of the elevator, walking or cycling to work instead of driving, or taking a quick walk after meals can all have a positive impact on your health.

Body Weight and Colon Cancer

Obesity and being overweight have been linked to an increased risk of colon cancer. Research has found that people who are overweight or obese are more likely to develop colon cancer than those who maintain a healthy weight.

In addition to increasing colon cancer risk, being overweight or obese can also make it more difficult to detect colon cancer in its early stages.

This is because being overweight or obese can make it more challenging to detect colon polyps through a colonoscopy, which is the most effective way to screen for colon cancer.

If you’re concerned about your weight, it’s important to focus on making lifestyle changes that will help you reach and maintain a healthy weight.

This can include making changes to your diet, getting regular exercise, and seeking support from a healthcare professional if needed.

Smoking and Colon Cancer

Smoking has been linked to a higher risk of colon cancer, as well as many other types of cancer and health conditions.

According to the American Cancer Society, people who smoke are more likely to develop colon cancer, and they may also have poorer outcomes after treatment than non-smokers.

The chemicals found in cigarettes can damage the colon lining, leading to the development of colon cancer. If you smoke, quitting can be one of the most significant steps you can take to reduce your risk of colon cancer and improve your overall health.

Stress and Colon Cancer

While stress has not been directly linked to colon cancer, chronic stress can have a negative impact on our overall health and wellbeing.

When we’re stressed, our bodies release hormones such as cortisol and adrenaline, which can lead to inflammation and damage to our cells.

Over time, this ongoing inflammation and damage can contribute to the development of chronic diseases, including cancer.

Additionally, stress can make it more difficult to maintain healthy habits, such as eating well, exercising, and getting enough sleep, all of which can help reduce the risk of colon cancer.

Therefore, it’s essential to find ways to manage stress and prioritize self-care. This can include activities such as meditation, yoga, or other stress-reducing activities that you enjoy.

Conclusion

Although some risk factors for colon cancer, such as genetics and age, are beyond our control, lifestyle choices can play a significant role in our risk of developing colon cancer.

By making healthy choices in your diet, physical activity, body weight, smoking habits, and stress management, you can help reduce your risk of colon cancer and improve your overall health and wellbeing.