Preventing Colorectal Cancer: The gut health habits that could save your life 

March is Colorectal Cancer Awareness Month, a time to focus on one of the most preventable yet deadly cancers. Colorectal cancer is the second leading cause of cancer-related deaths in the United States, but the good news is that lifestyle changes and regular screenings can significantly lower your risk. The experienced gastroenterologists at Gastro MD have seen firsthand how small changes can lead to big health benefits; and they would like to share with you what you can do to keep your colon healthy. 

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Understanding Colorectal Cancer and Risk Factors:  Colorectal cancer starts in the colon or rectum and usually develops from precancerous polyps. While genetics play a role, your everyday choices—what you eat, how much you move, and your overall gut health—can make a huge difference in your risk. A diet high in processed foods and red meat and low in fiber, combined with a sedentary lifestyle, excessive alcohol consumption, smoking, obesity, and certain gut conditions like inflammatory bowel disease (IBD) all increase your risk. But here’s the encouraging part: making small, sustainable changes can help keep your colon in top shape and cut down on your cancer risk. 

The Role of Diet in Colon Health:  One of the best things you can do is load up on fiber. Fiber helps keep your digestion running smoothly, feeds good gut bacteria, and removes harmful substances from your digestive tract. Fruits like apples, berries, and bananas, along with vegetables like broccoli, brussels sprouts, and spinach, are all excellent sources of fiber. Whole grains, nuts, seeds, and legumes also help ensure you’re getting enough fiber each day. Aim for at least 25-30 grams daily—and if you’re not used to eating a lot of fiber, increase your intake gradually while drinking plenty of water to avoid bloating. 

At the same time, try to cut back on processed and red meats. Studies show a strong link between these foods and colorectal cancer risk. Processed meats like bacon, hot dogs, and deli meats, along with red meats such as beef and pork, contain compounds that can harm colon cells. Instead, choose lean proteins like chicken, fish, or plant-based options such as beans, lentils, and tofu. Healthy fats from avocados, olive oil, and nuts can also support gut health.

In addition to choosing healthier proteins, focusing on gut-friendly foods can further enhance your colon’s defenses. A healthy microbiome plays a key role in digestion, immunity, and inflammation control. Eating probiotic-rich foods like yogurt, kefir, and kimchi, along with prebiotic foods like garlic, onions, and bananas, can help maintain a balanced gut. Reducing processed foods and artificial sweeteners can also support a healthier digestive system. 

Exercise and Colorectal Cancer Prevention:  Staying active is just as important. A sedentary lifestyle contributes to weight gain and inflammation—both of which raise colorectal cancer risk. You don’t need to become a marathon runner, but regular movement makes a big difference. Try to get at least 150 minutes of moderate exercise per week, whether that’s brisk walking, swimming, or cycling. Even small daily habits, like taking the stairs or walking after meals, add up over time. 

Avoiding Harmful Habits:  Another crucial step? Limiting alcohol and avoiding smoking. Excessive alcohol consumption and smoking cause chronic inflammation and damage to gut tissues, increasing cancer risk. Avoiding both is one of the best things you can do for your gut and overall health. 

Managing Stress and Sleep for Better Gut Health:  Don’t underestimate the power of stress management and sleep. Chronic stress and poor sleep can contribute to gut inflammation and disrupt the balance of gut bacteria. Practicing mindfulness, exercising, and engaging in hobbies you enjoy can help manage stress levels. Aim for 7-9 hours of quality sleep each night by maintaining a consistent sleep routine and creating a relaxing bedtime environment. 

Screening: Your Best Defense Against Colorectal Cancer: Perhaps the most important thing you can do to lower your risk is to get screened. Colorectal cancer is highly treatable when caught early, and screenings allow doctors to detect and remove precancerous polyps before they turn into cancer. The American Cancer Society recommends starting regular screenings at age 45 – or earlier if you have a family history or other risk factors. Colonoscopies are the most effective method, but there are also stool-based tests like the Fecal Immunochemical Test (FIT) and the Stool DNA Test (Cologuard). Talk to your doctor about the best screening option for you. 

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Preventing colorectal cancer isn’t about drastic changes – it’s about making small, everyday choices that support your gut health. Eating a fiber-rich diet, staying active, avoiding harmful habits, and getting screened are all powerful steps toward prevention. Our friends at Gastro MD specialize in helping patients maintain digestive health. If you have concerns about your risk or family history, schedule a consultation. Your health is worth it! 

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(Sources: Dr. Donna Powell and Dr. Renee M. Marchioni Beery)  

Posted by Richard Webster, Ace News Today
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