According to the American Association for Cancer Research, colorectal cancer is the second leading cause of cancer-related deaths in the United States, surpassed only by lung cancer. The National Cancer Institute estimates that in 2024, 152,810 individuals in the United States were diagnosed with colon or rectal cancer, and approximately 53,010 died from it. While there is no guaranteed way to prevent colorectal cancer, screening can identify abnormal cells before they develop into cancer. You may also lower your risk for colorectal cancer by modifying controllable risk factors.
1. Get screened for colorectal cancer
Screening helps physicians detect and remove abnormal growths known as polyps before they progress to cancer. When caught early, colorectal cancer is highly treatable. Adults at average risk should begin testing at age 45. Those with close immediate family members—such as parents, grandparents, and siblings—who have had colorectal cancer should start screening at age 40, or 10 years before the youngest first-degree relative’s diagnosis. The three main types of screening are:
Blood-based tests: These tests analyze a person’s blood for indicators of colorectal cancer.
Stool-based tests: These tests examine stool (feces) for signs of colon cancer. They are less invasive and easier to perform but require more frequent testing.
Visual (structural) exams: These tests assess the structure of the colon and rectum for any abnormal areas. They can be conducted using a scope (a tube-like instrument with a light and a small video camera at the end) inserted into the rectum or through specialized imaging tests (such as X-rays)
2. Focus on your diet
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Several studies have indicated that diets rich in fruits, vegetables, and whole grains are associated with a lower risk of colon or rectal cancer. Limit your intake of beef, pork, and lamb, and consume fewer processed meats, such as hot dogs. Include whole grains in your diet, such as oatmeal, brown rice, popcorn, and whole-wheat bread. Additionally, monitor your vitamin D levels; research has shown that low levels of vitamin D are linked to a higher risk of developing colorectal cancer.
3. Exercise
Being physically active may reduce the risk of colorectal cancer by decreasing inflammation in the body. Individuals with inflammatory bowel diseases, such as ulcerative colitis and Crohn’s disease, face a significantly higher risk of colon cancer than the general population. Exercise may help decrease gut inflammation and enhance immune function to prevent cancer. The U.S. Department of Health and Human Services recommends that adults engage in 2.5 to 3 hours of moderate-intensity aerobic activity or an equivalent combination of activities each week.
4. Watch your weight
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Being overweight or obese increases the risk of colon or rectal cancer due to its potential to disrupt hormone function, including insulin and leptin. Obese individuals often have elevated insulin levels, which can lead to irregular cell growth in the colon. To maintain a healthy weight, focus on a balanced diet rich in fish, vegetables, and other nutritious foods, while reducing your intake of sugar, fats, and salty foods.
5. Limit alcohol
Alcohol can cause intestinal damage and is a toxin that may harm DNA. It can lead to gut inflammation and weaken gut immunity, which may contribute to the development of colorectal cancer.
6. Do not smoke
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Smoking elevates the risk of colorectal cancer by causing DNA damage and inflammation in the intestines and lungs. This can lead to hypoxia, a condition characterized by insufficient oxygen at the tissue level, which, along with DNA mutations, may result in the development of abnormal cells that can transform into cancer.
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