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Five Steps That Can Reduce Your Risk of Colon Cancer
Each year more than 100,000 Americans are diagnosed with colon cancer. Factors like obesity, poor diet, and lack of exercise put you at risk, which means you can make positive changes to protect yourself.
Five Steps That Can Reduce Your Risk of Colon Cancer
Colon cancer ranks among the most common cancers in the United States. Yet it’s also one of the most preventable when we take the right steps early in life. If you’re asking, “what can I do to avoid getting colon cancer?” you’ve come to the right place. At Gastrodoxs, we’re here to guide Houston residents and readers everywhere on how to reduce your risk of developing colon cancer by focusing on lifestyle changes, daily habits, and practical steps to take now to prevent colon cancer later.
In this post, you’ll learn five simple but powerful steps you can start today. We draw on expert insights—like those from Dr Bharat Pothuri, a leading oncologist in the Houston area—and link to trusted sources such as the CDC and NIH. Let’s jump in.
Section 1: Step 1 – Get Screened Regularly
Regular screening is your first defense. According to the CDC, getting screened can prevent colon cancer by finding and removing polyps before they turn cancerous.
Why Screening Matters
Polyps can take years to become cancer.
Early detection makes treatment easier and more effective.
Screening can reduce your risk up to 60%, according to the National Cancer Institute.
Screening Options Table
Below is a quick comparison of popular screening tests:
Test Name
Frequency
Pros
Cons
Colonoscopy
Every 10 years
Detects polyps directly; one test does it all
Requires prep; sedation
Fecal Immunochemical Test (FIT)
Yearly
Simple home test; no diet change needed
Lower sensitivity
Stool DNA Test (e.g., Cologuard)
Every 3 years
Detects DNA changes from polyps or cancer
More expensive than FIT
“High-quality screening is vital,” says Dr Bharat Pothuri. “It’s often the difference between early action and a late-stage diagnosis.”
Action Steps:
Talk with your primary care provider in Houston or wherever you live about when to start screening.
If you’re 45 or older, schedule your first colonoscopy or home test.
Mark your calendar for yearly or periodic follow-up tests.
External resource: Learn more about screening guidelines at the CDC’s Prevent Colon Cancer page.
Section 2: Step 2 – Eat a Diet Rich in Fruits, Vegetables, and Whole Grains
What you eat plays a major role in daily habits that lower colon cancer risk. A diet full of fiber, vitamins, and antioxidants helps keep your digestive system healthy.
Key Food Groups to Include
Fruits & Vegetables: Aim for colorful produce like berries, leafy greens, and bell peppers.
Whole Grains: Choose brown rice, whole-wheat bread, oats, and barley over refined grains.
Legumes and Beans: Add chickpeas, lentils, black beans, or navy beans for extra fiber.
Foods to Limit
Red and processed meats: Try to limit beef, pork, and deli meats to once a week or less.
Highly processed snacks: Swap chips and cookies for nuts, seeds, or fresh fruit.
Sugary drinks: Choose water, herbal tea, or sparkling water with a twist of citrus.
“Nutrition is one of the simplest lifestyle changes to prevent colon cancer naturally,” explains Dr Pothuri. “Small swaps make a big difference over time.”
How to Make It Easy:
Meal prep for the week: Chop veggies on Sunday, cook grains in batches.
Keep a bowl of fresh fruit on the counter as a quick snack.
Explore Houston farmers markets for in-season produce.
External resource: The NIH offers a thorough guide on dietary fiber and colon health.
Section 3: Step 3 – Stay Active Every Day
You’ve probably heard that exercise is good for your heart. It’s also a powerful way to reduce colon cancer risk. Regular activity helps food move through your colon and reduces inflammation.
Recommended Activity Levels
Aim for at least 150 minutes of moderate exercise per week (e.g., brisk walking).
Or 75 minutes of vigorous exercise (e.g., running, cycling).
Include strength training at least twice a week to maintain muscle mass.
Ideas for Houston Life
Walk or bike along Buffalo Bayou trails.
Join a weekend yoga or Pilates class in Montrose or The Heights.
Take the stairs at work or your apartment complex instead of the elevator.
“Even small bursts of movement—like a 10-minute walk after lunch—add up,” says Dr Bharat Pothuri. “They’re key daily habits that lower colon cancer risk.”
Simple Tips to Stay Active
Set a timer to stand or walk for 5 minutes every hour.
Park farther from store entrances to sneak in extra steps.
Find a buddy—working out with a friend keeps you accountable.
Section 4: Step 4 – Maintain a Healthy Weight
Excess body weight is linked to higher colon cancer risk. Carrying extra pounds puts more stress on your colon and can fuel chronic inflammation.
What “Healthy Weight” Means
Calculate your Body Mass Index (BMI). A BMI between 18.5 and 24.9 is healthy for most adults.
Remember that BMI does not measure muscle mass or bone density. Use it as a guideline, not the only measure.
Tips to Reach and Keep a Healthy Weight
Portion Control: Use smaller plates and measure snacks.
Balanced Meals: Fill half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains.
Mindful Eating: Chew slowly and savor each bite—stop when you feel 80% full.
“Healthy weight management supports all of our bodies’ systems, including colon health,” notes Dr Pothuri. “It’s a crucial step you can take now to prevent colon cancer later.”
Section 5: Step 5 – Limit Alcohol & Avoid Tobacco
Alcohol and tobacco use are well-known risk factors for colon cancer. Cutting back on these habits helps protect your colon lining and overall health.
Alcohol Guidelines
Men: No more than two drinks per day.
Women: No more than one drink per day.
One drink = 12 oz beer, 5 oz wine, or 1.5 oz spirits.
Tobacco Risks
Smoking doubles your risk of colon cancer compared to non-smokers.
Tobacco damages your DNA and can lead to malignant cells.
How to Cut Back
Plan alcohol-free days each week; fill them with herbal tea or sparkling water.
Seek support: join a local Houston support group or use online tools like the CDC’s Quit Smoking page.
Replace cigarettes or drinks with a healthy habit, such as a short walk or a phone call to a friend.
“Breaking these habits can be challenging, but the rewards for colon health are significant,” says Dr Pothuri. “Every day without tobacco or excessive alcohol is a day your risk goes down.”
Putting It All Together: A Week of Healthy Habits
Morning
Oatmeal topped with berries and flaxseed (whole grains + antioxidants).
10-minute walk around your neighborhood.
Afternoon
Lunch salad with mixed greens, beans, colorful veggies, and a vinaigrette.
Hydrate with water or unsweetened tea.
Evening
Grilled fish with steamed broccoli and brown rice.
Skip the glass of wine or limit to one.
Wind down with light stretching or yoga.
Weekend
Farmer’s market trip in Montrose for fresh produce.
30-minute bike ride on the Bayou Greenway.
Connect with friends at Discovery Green instead of a happy hour.
By weaving in these lifestyle changes to prevent colon cancer naturally, you’ll be on a clear path toward better health—both in Houston and beyond.
Taking control of your colon health starts with simple, actionable steps. From regular screening and a fiber-rich diet to staying active and quitting tobacco or alcohol, you have the power to reduce your risk. As Dr Bharat Pothuri reminds us, “Prevention is a team effort—your body, your doctor, and your daily habits working together.”
For Houston residents, consider visiting local screening centers and farmers markets to make these steps part of your routine. And remember that every positive change brings you closer to a healthier future.
About the Author
Dr. Bharat Pothuri is a Board-Certified Gastroenterologist and Hepatologist. With extensive experience in digestive health, he specializes in advanced endoscopic procedures, chronic GI disorder management, and preventive care. Dr. Pothuri is dedicated to providing expert, patient-focused insights to help improve gut health and overall well-being.