Boost Your Intake of Fruits and Vegetables
One of the most effective strategies to reduce the risk of colorectal cancer is to increase your consumption of plant-based foods.
Research has shown that a diet rich in fruits, vegetables, beans, and whole grains can help lower the risk of colorectal and other types of cancer. A 2017 study found that a high-fiber, fruit, and vegetable-filled diet decreased the chances of developing colorectal cancer, while red and processed meat consumption increased the risk.
Furthermore, a 2015 study suggested that a plant-based diet could reduce the risk of colorectal cancer by up to 49% compared to a meat-heavy American diet. These studies also emphasize the distinct advantages of plant-based diets in preventing various cancers without causing undesirable side effects.

Reduce Your Intake of Red and Processed Meats
Cutting down on red and processed meats can significantly lower your chances of developing colorectal cancer.
A 2005 European study involving 478,000 individuals revealed that those who consumed more than 140g of red meat daily had a higher risk of colorectal cancer compared to those who ate less than 28.3g per day. Additionally, the consumption of both red and processed meats significantly increased the likelihood of developing this cancer.
Cut Back or Avoid Alcohol
Reducing or eliminating alcohol consumption is an effective way to lower your risk of colorectal cancer. The American Cancer Society recommends limiting alcohol intake to one drink per day for women and two drinks per day for men.
A 2021 study indicated that excessive alcohol consumption from adolescence onwards is a risk factor for colorectal cancer. Furthermore, a 2018 study identified alcohol as one of the primary contributors to the development of colorectal cancer.

Kick the Smoking Habit
Smoking increases your chances of developing colorectal cancer by up to 50% compared to non-smokers.
A 12-year study involving over 180,000 individuals established a link between smoking and the risk of colorectal cancer. The highest risk was typically observed in long-term smokers.
However, quitting smoking before the age of 40 or not smoking for more than 31 years significantly reduces the chances of developing colorectal cancer.
Another study by the American Cancer Society in 1982, published in 2000, also showed that long-term smoking was directly associated with an increased risk of death from colorectal cancer. This study further indicated that early smoking cessation could lower the risk of developing the disease.
Maintain a Healthy Weight
Managing your weight is an effective strategy to reduce the risk of colorectal cancer.
According to the National Cancer Institute of the United States, individuals who are overweight or obese have approximately a 30% higher risk of developing colorectal cancer compared to those with a normal weight.
Additionally, a high body mass index (BMI) is closely linked to an increased risk of developing colon and rectal cancer, particularly in men.
A 2016 study highlighted that obesity, especially high visceral fat and insulin resistance, is a critical risk factor for colorectal cancer.
Engage in Regular Physical Activity
Regular exercise can help with weight management and reduce the risk of colorectal cancer, while also improving overall health and sleep quality.
A 2019 study found that physical activity could help prevent about 15% of colorectal cancer cases and reduce the risk of death and recurrence of colorectal cancer, both before and after diagnosis.
7 Warning Signs of Cancer: Why You Must Not Ignore These Symptoms
“It is imperative to be vigilant about your health and seek medical attention when symptoms arise. Unfortunately, many patients only present with clear symptoms in the middle or later stages of their condition. To ensure early detection, be mindful of these seven crucial signs and symptoms that could indicate a serious health issue.”