7 ways to prevent Colorectal Cancer

Colorectal cancer is one of the more common cancers in the India. About 1 in 25 people in the India will develop colon or rectal cancer at some point during their lifetime. But there are things you can do to help lower your risk.

Here are 7 ways to help protect your colorectal health.

1. Get screened for colorectal cancer. Screenings are tests that look for cancer before signs and symptoms develop. These tests can find colon or rectal cancer earlier, when treatments are more likely to be successful. The American Cancer Society recommends testing starting at age 45 for people at average risk. Some colorectal screening tests can also find and remove precancerous growths (polyps) in the colon or rectum. Polyps are not cancer, but over time cancer can start in the polyps. Removing them lowers the risk of cancer. Talk to your health care provider about when you should start screening and which tests might be right for you.
2. Eat lots of vegetables, fruits, and whole grains. Diets that include lots of vegetables, fruits, and whole grains have been linked with a decreased risk of colon or rectal cancer. Also, eat less red meat (beef, pork, or lamb) and processed meats (hot dogs and some luncheon meats), which have been linked with an increased risk of colorectal cancer.
3. Get regular exercise. If you are not physically active, you may have a greater chance of developing colorectal cancer. Being more active may help reduce your risk. Learn more about how to meet diet and exercise goals at
4. Take control of your weight. Being overweight or obese increases your risk of getting and dying from colon or rectal cancer. Eating healthier and increasing your physical activity can help you control your weight.
5. Don’t smoke. People who have been smoking for a long time are more likely than people who don’t smoke to develop and die from colon or rectal cancer.
6. Avoid alcohol. Alcohol use has been linked with a higher risk of colorectal cancer. It is best to not drink alcohol. A single drink equals 12 ounces of beer, 5 ounces of wine or 1½ ounces of 80-proof distilled spirits (hard liquor).
7. Get enough Calcium and Vitamin D. There is good evidence that getting enough calcium and vitamin D can help protect against colon cancer. Try for 1000 to 1200 mg per day of calcium and about 1000 IU per day of vitamin D. Good sources of calcium include low-fat dairy, fortified plant-based milks, nuts, beans and greens. Good sources of vitamin D include eggs, fatty fish (like tuna) and fortified dairy products. A standard multivitamin can help fill gaps but should not take the place of real food or a healthy diet.

Research shows that habits related to diet, weight, and exercise are strongly linked to colorectal cancer risk. Changing some of these lifestyle habits may be hard. But making the changes can also lower the risk for many other types of cancer, as well as other serious diseases like heart disease and diabetes.