How to prevent colorectal cancer: 6 effective tips

Colorectal cancer – also known as colorectal carcinoma – is the third most common type of cancer worldwide (WHO, 2023). One of the biggest challenges with colorectal cancer is that it often causes no symptoms in its early stages, even though it is generally more treatable at these initial stages (Georgiou et al., 2019). For this reason, prevention and early detection are critical aspects in the management of this disease.
You may be wondering what you can do to prevent colorectal cancer. In this article, we offer a comprehensive overview of what colorectal cancer is, what risk factors are involved, and how you can take important steps yourself to minimize your risk.

Table of Contents

• What is colorectal cancer?
• Risk factors for colorectal cancer
• Symptoms and warning signs
• 6 tips for preventing colorectal cancer
• Summary

What is colorectal cancer?

Colorectal cancer is a disease in which malignant cells form in the tissues of the colon or rectum. It typically begins with growths called polyps, which are initially non-cancerous. Over time, however, they can change and become cancerous. The progression from early signs to the development of full-blown cancer can take years, and the disease often advances unnoticed before it is detected.

Colorectal cancer statistics

As one of the most common cancers, colorectal carcinoma is also the second leading cause of cancer-related deaths worldwide. The disease affects both men and women equally, and the risk of developing colorectal cancer increases with age. Most cases occur in people over the age of 50. However, younger individuals are increasingly affected, particularly if risk factors are present (WHO, 2023; NIH,2020).

Risk factors for colorectal cancer

A variety of factors can increase the risk of developing colorectal carcinoma. Some of these factors are modifiable, while others—such as genetic predisposition—cannot be controlled. Below are the most well-known risk factors for colorectal cancer:

Sources: Mayo Clinic, 2022; NHS, 2023

Genetic factors, such as inherited syndromes (Lynch syndrome, familial adenomatous polyposis) and a family history of colorectal cancer, can increase the risk by accelerating cellular changes. Chronic inflammatory bowel diseases, such as ulcerative colitis or Crohn’s disease, lead to continuous damage to intestinal cells, thereby increasing cancer risk.
Additionally, diabetes—particularly type 2—increases the likelihood of developing colorectal cancer due to elevated insulin levels and associated inflammation.
Lifestyle factors such as a diet high in red and processed meats, lack of physical activity, excessive alcohol consumption, and smoking can significantly raise the risk of colorectal cancer. Collectively, these factors contribute to increased inflammation and greater exposure to carcinogenic substances, thus increasing the overall risk of developing colorectal cancer.

Symptoms and warning signs

The symptoms of colorectal carcinoma can be subtle and may only become noticeable in later stages. Recognizing warning signs can be crucial for enabling early treatment.

Early symptoms:

• Changes in bowel habits: This includes diarrhea, constipation, or a change in stool consistency.

• Blood in the stool: The appearance of bright red or dark blood can indicate colorectal carcinoma.

• Abdominal pain: Cramps or unexplained pain in the abdominal area.

• Unintentional weight loss: Losing weight without dieting or increased physical activity.

• Persistent feeling of incomplete evacuation: A sensation of not being fully relieved after a bowel movement.

Late symptoms:

• Severe abdominal pain: Increasing and persistent pain in the abdominal area.

• Persistent, significant weight loss: Marked and unexplained weight loss.

• Increased fatigue: Ongoing tiredness or weakness.

• Jaundice: Yellowing of the skin and eyes, which may indicate cancer has spread.

• Bowel obstruction: Symptoms such as vomiting and severe abdominal pain can occur if the tumor blocks the bowel.

Sources: Mayo Clinic, 2022; NHS, 2023

6 tips for preventing colorectal cancer

As mentioned several times, preventing colorectal cancer is a key step in reducing your risk of developing this disease. While certain risk factors—such as genetic predisposition—cannot be changed, there are many lifestyle adjustments and actions that can be taken to minimize your risk. The following six tips can help you prevent colorectal cancer more effectively (CDC, 2023).

Tip 1: Regular screenings and preventive check-ups

Regular screenings are one of the most effective measures for preventing colorectal carcinoma. As people age—typically starting at age 50—it is recommended to participate in routine colorectal cancer screenings. Contact your general practitioner to find out how often you should be screened. These exams can detect polyps at an early stage, before they develop into cancer. Individuals with a family history or other risk factors should begin screenings earlier and have them more frequently. Key screening methods include colonoscopy, which examines the entire colon, and the fecal immunochemical test (FIT), which detects hidden blood in the stool. 

Want to take charge of your own health?

If you want to take proactive steps for your bowel health, the bowel cancer screening test from Homed-IQ allows you to detect hidden blood in your stool—blood that is not visible to the naked eye but may be a sign of colorectal carcinoma. The test is simple to perform at home and offers a discreet and fast way to gain valuable insights into your colon health. If the test result is positive, further diagnostic steps should be discussed with your doctor.
Homed-IQ’s gut inflammation test measures inflammatory markers in the stool, which can indicate inflammatory bowel diseases such as ulcerative colitis or Crohn’s disease—conditions that increase the risk of developing colorectal carcinoma. Therefore, early detection and treatment of intestinal inflammation can be an important step in preventing colorectal cancer.

Tip 2: Healthy diet

A balanced diet that is high in fiber and low in processed and red meats plays a crucial role in preventing colorectal carcinoma. Fiber-rich foods support digestion and help ensure that harmful substances are moved more quickly through the digestive tract, minimizing the contact time between the intestinal lining and potential carcinogens. It is also recommended to reduce consumption of red and processed meats, as these can contain preservatives like nitrates that may be converted into carcinogenic substances in the body. Fruits and vegetables contain essential vitamins, minerals, and antioxidants that strengthen the immune system and reduce inflammation, all of which contribute to improved colon health.

Foods that may help prevent colorectal cancer
The table below lists recommended food groups and examples that contribute to a colon-healthy diet:

Source: Stanford Medicine, 2024

Foods to avoid or limit
To reduce the risk of developing colorectal carcinoma, certain foods should be limited or avoided in the diet:

• Red meat

• Processed meat

• Excessive alcohol consumption

• Sugary drinks and snacks

• High-fat foods

Tip 3: Regular physical activity

Engaging in regular physical activity reduces the risk of colorectal cancer by approximately 20%. It is generally recommended to get at least 150 minutes of moderate to vigorous exercise per week. Examples of moderate activities include brisk walking or light cycling, while vigorous activities include jogging, fast cycling, or swimming. Everyday physical activities—such as taking the stairs instead of the elevator, gardening, and active breaks during the workday—can also be beneficial. Physical activity not only helps prevent obesity (a known risk factor for colorectal cancer) but also improves digestion, supports colon health, and has anti-inflammatory effects (Newcastle University, 2022).

Tip 4: Weight management

Maintaining a healthy body weight is essential for reducing the risk of colorectal carcinoma. Being overweight or obese is associated with a higher risk. A balanced diet and regular physical activity are key components for achieving and maintaining a healthy weight. Reducing abdominal fat is particularly important, as it can release pro-inflammatory substances that alter the intestinal lining and increase cancer risk (Cleveland Clinic, 2022). 

Tip 5: Minimize alcohol and tobacco use

Both tobacco use and excessive alcohol consumption are associated with an increased risk of colorectal cancer. Moderate to heavy alcohol use can increase the risk of colon and rectal cancer by 1.2 to 1.5 times. It is recommended to limit alcohol consumption to no more than one drink per day for women and two drinks per day for men. Reducing or quitting these habits—particularly tobacco use—can significantly lower cancer risk (National Cancer Institute, 2021).

Tip 6: Monitoring chronic conditions

Chronic diseases such as type 2 diabetes, cardiovascular disease, and inflammatory bowel diseases (such as Crohn’s disease or ulcerative colitis) can increase the risk of colorectal cancer. Careful monitoring and effective treatment of these conditions are essential for improving overall health and reducing colorectal cancer risk (Mayo Clinic, 2023).

Summary

Colorectal cancer, also known as colorectal carcinoma, is the third most common cancer worldwide and presents a particular challenge due to its often symptom-free early stages. Preventive measures are crucial, as cases detected early are usually more treatable. Key prevention strategies include regular screenings such as colonoscopies, shifting to a high-fiber, low-meat diet, and engaging in regular physical activity.