Colon cancer, also known as colorectal cancer, is a serious health concern that can impact anyone regardless of age, gender, or race.

According to the American Cancer Society, colon cancer is the third most commonly diagnosed cancer in both men and women in the United States.

While there are certain factors that can increase your risk for colon cancer, such as age and family history, there are also steps that you can take to reduce your risk. In this article, we will outline a 5-step plan to help you prevent colon cancer.

Step 1: Get Screened Regularly

Getting screened for colon cancer is critical for early detection and treatment. The American Cancer Society recommends that adults at average risk for colon cancer begin regular screening at age 45.

However, if you have a family history of colon cancer or other risk factors, your doctor may recommend earlier or more frequent screening.

There are several different screening options available, including:.

Colonoscopy
Fecal immunochemical test (FIT)
Stool DNA test
Sigmoidoscopy

Consult with your doctor to determine the best screening option for you based on your individual risk factors and preferences.

Step 2: Maintain a Healthy Diet

Diet plays a crucial role in preventing colon cancer. A diet that is high in fiber, fruits, and vegetables can help reduce your risk of developing colon cancer.

On the other hand, a diet that is high in red and processed meats, saturated fats, and refined carbohydrates can increase your risk.

Specifically, the American Institute for Cancer Research recommends the following dietary guidelines to help prevent colon cancer:.

Choose whole grains over refined grains.
Limit red meat and avoid processed meat.
Eat at least 2 1/2 cups of fruits and vegetables every day.
Avoid sugary drinks and limit alcohol.

By following these dietary guidelines, you can reduce your risk of colon cancer and also improve your overall health.

Step 3: Exercise Regularly

In addition to maintaining a healthy diet, regular exercise is also important for preventing colon cancer. Studies have shown that physical activity can reduce your risk of developing colon cancer by up to 50 percent.

The American Cancer Society recommends getting at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. Examples of moderate-intensity exercise include brisk walking, cycling, and swimming.

Examples of vigorous-intensity exercise include running, aerobics, and team sports.

By incorporating regular physical activity into your routine, you can help reduce your risk of colon cancer and also improve your overall health and well-being.

Step 4: Maintain a Healthy Weight

Obesity and being overweight are significant risk factors for colon cancer. Studies have shown that people who are overweight or obese have a higher risk of developing colon cancer, as well as other types of cancer.

It is therefore important to maintain a healthy weight through a combination of healthy diet and regular exercise. The American Cancer Society recommends maintaining a body mass index (BMI) between 18.5 and 24.9.

By maintaining a healthy weight, you can help reduce your risk of colon cancer and also improve your overall health.

Step 5: Don’t Smoke

Smoking is another significant risk factor for colon cancer. Studies have shown that smokers have a higher risk of developing colon cancer, as well as other types of cancer.

If you smoke, quitting is the best thing you can do for your health. The American Cancer Society offers resources and support to help you quit smoking.

By not smoking, you can help reduce your risk of colon cancer and also improve your overall health and well-being.

Conclusion

Colon cancer is a serious health concern, but there are steps that you can take to reduce your risk.

By following the 5-step plan outlined in this article, you can take proactive steps to prevent colon cancer and improve your overall health and well-being.