Colorectal cancer is one of the most common cancers in the United States. One in 25 Americans will receive the diagnosis at some point in their life.

How Does Colorectal Cancer Start?

Colorectal cancer usually starts as a cluster of non-cancerous growths, known as polyps, within the colon (i.e., the large intestine) or the rectum. These polyps may reside there for 10 to 15 years before developing into colon cancer. 

What Are the Risk Factors for Colorectal Cancer?

Researchers are still looking into the exact cause of colorectal cancer, but they have determined what the risk factors are. You can reduce some of these risks through lifestyle choices, but others are not avoidable.

Lifestyle-dependent risk factors include:

• Poor eating habits
• Lack of exercise
• Excess body weight
• Tobacco usage
• Heavy alcohol consumption

Unpreventable risk factors include: 

• Family history of colorectal cancer
• Personal or family history of colorectal polyps
• Inflammatory bowel disease (ulcerative colitis or Crohn’s disease)
• African ethnicity
• Older age

How Can I Reduce My Risk for Colorectal Cancer?

1) Get screened

A colorectal screening is a test that can detect polyps.

• If the screening finds pre-cancerous polyps, your doctor can arrange for a surgical procedure to remove them before they develop into cancer. 
• If the screening finds cancerous polyps, your doctor can determine the best form of treatment for you. Regular screenings increase the chances that your doctor will find cancerous polyps before they can spread.

You should get regular colorectal cancer screenings:

• If you are aged 45 or older and at average risk for developing colorectal cancer
• If you are aged 40 or older and at high risk for developing colorectal cancer
• Even if you feel healthy and have no concerning symptoms

The most common type of colorectal cancer screening in the U.S. is the colonoscopy, which you should get every 10 years.

2) Maintain a healthy diet

Research has linked certain dietary habits with a reduced risk of colorectal cancer. These habits include:

• Limiting your intake of red and processed meat to no more than three servings a week. This includes beef (hamburgers, steak); pork (bacon, ribs, ham, tenderloin); lamb (gyros); hot dogs and bologna.
• Eating a lot of fruits, vegetables and whole grains. 
• Getting enough fiber.
• Avoiding meat preparation methods that require a high temperature and/or an open flame, such as grilling, broiling or pan-frying. These can cause cancer-causing chemicals to develop and get embedded into the meat. 
  • If you do use high-temperature methods: 
    • Marinate the meat first, as this can prevent the chemicals from getting into the meat.
    • Use foil to prevent the meat from having direct contact with the flame.
    • Avoid charring the meat.
  • For lower temperature alternatives, try steaming, braising or slow-cooking in a crock pot. 

3) Move your body

If you’re an adult, you should aim for 30 minutes of moderate activity every day. That may sound daunting, but those activities can be as simple as walking or doing household chores that require movement.

Additionally, try to reduce your time spent sitting. If your job requires you to sit a lot, take short, frequent breaks from your chair throughout the day.

4) Maintain a healthy weight

Losing excess body weight can be challenging. Your healthcare team can provide support and guidance.

5) Avoid tobacco

If you use tobacco, ask your healthcare team for tips on quitting or if they can refer you to a tobacco cessation program.

6) Limit or cease your alcohol intake

If you drink alcohol, try to do so in moderation. That translates to:

• One drink a day for women
• Two drinks a day for men

Remember that one drink is equivalent to each of the following: 

• 12 ounces of beer
• 5 ounces of wine
• 1½ ounces of 80-proof hard liquor

If you are trying to moderate or cease your alcohol intake but having difficulty, you are not alone. Ask your healthcare team for suggestions and guidance.