Colon cancer is the third leading cause of cancer-related deaths in the world. This type of cancer occurs when healthy cells in the colon or rectum develop abnormal growth, forming tumors.

It is essential to adopt healthy habits to protect against colon cancer.

Eat a diet high in fiber

Eating a diet high in fiber can help protect against colon cancer. Fiber helps keep the colon healthy by preventing constipation and reducing the time waste spends in the colon.

Foods high in fiber include vegetables, fruits, whole grains, legumes, and nuts.

If you have trouble incorporating fiber into your diet, you can try adding a supplement such as psyllium husk or a fiber powder.

It is essential to drink plenty of water when consuming fiber supplements to avoid constipation and ensure their effectiveness.

Reduce consumption of red meat and processed meat

Red meat, such as beef, pork, and lamb, and processed meat such as hot dogs and sausages, have been linked to an increased risk of colon cancer.

It is advisable to consume these meats in moderation and include other protein sources such as poultry, fish, or beans in your diet.

When cooking meat, it is essential to avoid charring or burning as this can produce cancer-causing chemicals. Marinating meat in citrus or vinegar-based marinades can help reduce the formation of these chemicals.

Exercise regularly

Regular exercise can help reduce the risk of colon cancer. Physical activity helps keep the digestive tract healthy and aids in maintaining a healthy weight.

The American Cancer Society recommends at least 150 minutes of moderate-intensity exercise per week.

Exercise can include activities such as walking, jogging, swimming, or cycling. It is essential to consult a doctor before beginning any exercise routine, especially if you have a pre-existing medical condition.

Avoid smoking

Smoking has been linked to an increased risk of colon cancer, as well as other types of cancer. It is essential to avoid smoking and secondhand smoke exposure to reduce the risk of colon cancer. If you smoke, it is never too late to quit.

Quitting smoking can have immediate health benefits and reduce the risk of various types of cancer and other health conditions.

Get regular screenings

Getting regular screenings for colon cancer is essential, especially if you have a family history of the disease. Screening tests such as colonoscopies can help detect colon cancer early, when it is most treatable.

The American Cancer Society recommends that individuals at average risk for colon cancer begin screening at age 45.

Screening tests may include sigmoidoscopy or CT colonography in addition to colonoscopy.

Conclusion

Colon cancer is a preventable disease when healthy habits are adopted.

Eating a high fiber diet, reducing red and processed meat consumption, regular exercise, avoiding smoking, and getting regular screenings can all help reduce the risk of colon cancer. It is essential to adopt healthy habits and consult a doctor if you have any concerns about your colon health.