March 28, 2008
American Cancer Society

Everyday Steps that Can Lower Colon Cancer Risk

Eating Right, Exercising Have an Impact

Colon cancer is the third most common cancer in both men and women in the US. Yet it is also one of the most preventable. Screening is the best way to protect yourself, of course. Some tests can find colon growths so they can be removed before they turn into cancerous tumors. That's why the American Cancer Society recommends regular screening for all adults 50 and older.

But did you know that there are simple things you can do day-to-day that can also reduce your risk of getting this disease?

"Watching your weight, getting regular exercise and eating well can have a big impact," says Colleen Doyle, MS, RD, director of nutrition and physical activity at the American Cancer Society. "In fact, the links between diet, weight, and exercise and colon cancer risk are some of the strongest for any type of cancer."

Trim Down, Get Moving

Maintaining a healthy weight is one of the best things you can do for your health, including reducing your risk of colon cancer. What's a "healthy" weight? Experts recommend a Body Mass Index (BMI) of less than 25. If you're trying to "scale back" what it says on your scales, start by paying attention to your portion sizes, especially of foods that are high in calories, fat and added sugar.

Getting up and moving more will also help.

"Exercise provides a double boost to helping reduce your risk of colon cancer," says Doyle. "It helps with weight control and it also helps by controlling some of the hormones that are associated with cell and tumor growth."

In one large European study, people who got about 1 hour of vigorous exercise or 2 hours of moderate exercise every day had a lower risk of colon cancer.

But they didn't necessarily have to spend time in a gym. The activity counted whether they got it at home, on the job, or as recreation. And that’s really great news, Doyle says.

"It doesn't matter where you get more activity, just that you get it," she says. "The key is to find things you like to do, and to keep doing them. Mixing things up from day to day -- walking, riding your bike, running and playing with your kids -- can help keep you motivated, energized, and committed to live a physically active lifestyle."

No matter your age, watching your weight and being more active offer real health benefits. Strive to maintain a healthy weight, and get at least 30 minutes of exercise 5 or more days per week. For colon cancer risk, even more is better: 45 to 60 minutes may reduce your risk even further. For some examples of moderate and vigorous activities, check out the ACS Guidelines for Nutrition and Physical Activity.

In the Kitchen

Eating more fruits and vegetables and less red meat and processed meat are also easy ways to reduce your colon cancer risk.

Diets high in fruits and vegetables have been linked to lower colon cancer risk. ACS nutrition guidelines recommend eating at least 5 servings of fruits and veggies every day, and the more colorful those foods, the better.

"In general, the most colorful fruits and vegetables are the most power-packed with antioxidants and phytochemicals," Doyle explains. "Because we don't know which of these nutrients are most protective against cancer, it's best to eat a wide variety of colors each day."

Cutting back on red meat and processed meat is another important step. A large study published by ACS researchers in 2005 showed that people who eat a lot of these foods have significantly higher colon cancer risk -- and it's not the only study to make that finding.

For men, 3 or more ounces of red meat (beef, lamb, pork) every day was enough to raise risk. That's about the amount in a large fast-food hamburger. For women, 2 or more ounces of red meat a day raised risk. As for processed meats (bacon, sausage, hot dogs, ham, cold cuts), 1 ounce every 5-6 days raised risk for men, while the same amount every 2-3 days raised risk for women. An ounce is about a slice of bologna or 4 slices of bacon.

That doesn't mean you should never eat red meat, experts are quick to say. But it shouldn't be the mainstay of your diet.

"If you eat meat, make it the side dish instead of the main entrйe," Doyle suggests. "Fill your plate with mostly fruits, vegetables and whole grains."

Limiting how much alcohol you drink is also a good idea if you want to reduce colon cancer risk. Stick to no more than 2 drinks a day for men and 1 a day for women.

The bottom line: the most important thing for those 50 and older to do to reduce their risk of colon cancer is to get screened. But steps you can take each and every day to watch your weight, be more active, and eat a healthy diet can help, too -- no matter what your age.