Colon cancer is the second most common cancer in the United States, and the third most common worldwide. It affects both men and women of all ages, but the risk increases with age.

While some risk factors, such as age, family history, and inherited genetic mutations, cannot be changed, there are several lifestyle factors that can help reduce the risk of developing colon cancer. Here are five tips for prevention:.

1. Get Screened

Screening for colon cancer is a crucial step in prevention. Screening tests can detect precancerous polyps or early-stage cancer, when treatment is most effective.

The American Cancer Society recommends that people at average risk of colon cancer start regular screening at age 45. Those with a family history of colon cancer or other risk factors may need to start screening earlier and/or undergo more frequent testing.

The most common screening tests for colon cancer are:.

Colonoscopy: This test uses a long, flexible tube with a camera and tiny tools to remove polyps or abnormal tissue for biopsy. Colonoscopy is usually done every 10 years, but more frequent testing may be recommended if polyps are found.
Fecal Occult Blood Test (FOBT): This test checks for blood in the stool, which could be a sign of colon cancer. FOBT is usually done annually.
Sigmoidoscopy: This test is similar to colonoscopy, but only looks at the lower part of the colon. Sigmoidoscopy is usually done every 5 years, but more frequent testing may be recommended if polyps are found.

2. Eat a Healthy Diet

A healthy diet can help reduce the risk of colon cancer by providing essential nutrients and fiber, and reducing inflammation. Here are some tips for a colon-friendly diet:.

Eat plenty of fruits, vegetables, whole grains, and legumes.
Choose lean proteins, such as fish, poultry, and beans, instead of red and processed meats.
Avoid fried and processed foods, such as fast food and packaged snacks and desserts.
Limit alcohol intake, and avoid smoking.

3. Exercise Regularly

Regular physical activity can help reduce the risk of colon cancer by improving digestion, reducing inflammation, and regulating hormone levels.

The American Cancer Society recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week, spread throughout the week. Some examples of moderate-intensity activity include:.

Brisk walking
Biking
Swimming
Gardening or yard work

Some examples of vigorous-intensity activity include:.

Running or jogging
Hiking
Dancing
Playing sports, such as basketball or soccer

4. Maintain a Healthy Weight

Being overweight or obese can increase the risk of several types of cancer, including colon cancer. Excess body fat can cause inflammation and insulin resistance, which can promote the growth of cancer cells.

Maintaining a healthy weight through diet and exercise can help reduce the risk of colon cancer and other health problems. The National Institutes of Health recommends a body mass index (BMI) between 18.5 and 24.9 for adults.

5. Know Your Family History

Some cases of colon cancer are hereditary, meaning they are caused by inherited genetic mutations.

If you have a family history of colon cancer, especially at a young age or in multiple family members, you may be at higher risk of developing the disease. Talk to your doctor about genetic counseling and testing, and follow any screening or prevention recommendations based on your family history.

Colon cancer is a preventable and treatable disease, but it requires proactive steps to reduce the risk.

By getting screened, eating a healthy diet, exercising regularly, maintaining a healthy weight, and knowing your family history, you can stay ahead of colon cancer and enjoy a longer, healthier life.