While you can’t change your family history, of course, there are some lifestyle tweaks you can make to reduce your risk, including:
Following a healthy diet. Diets high in processed meats (like hot dogs, bacon and some lunch meats) or red meats (like beef, pork and lamb) have been shown to increase the risk of colorectal cancer; those rich in fruits, vegetables and whole grains have been shown to be protective. Even small changes, like choosing fiber-rich fruits and vegetables as snacks over chips, or incorporating “meatless Mondays” into your weekly meal plan, can make a difference.
Quitting smoking. More than 70 chemicals in cigarettes are known to increase the risk of cancer by damaging the DNA inside our cells. Nicotine patches, gums and lozenges can help curb cravings, according to the Centers for Disease Control and Prevention. And many free smartphone apps, like the quitSTART app, can offer tips, motivation and challenges to help you quit smoking.
Staying active. In one study of nearly 90,000 female nurses published in 2018, researchers found that those who were sedentary and watched TV more than 14 hours per week were significantly more likely to develop early-onset colorectal cancer than those who watched TV for less than seven hours per week. Federal guidelines recommend that every week, most adults get at least 150 minutes of moderate-intensity activity (such as cycling, swimming or gardening) and two days of muscle-strengthening activities (such as lifting weights or push-ups).
Cutting back on alcohol. Excessive alcohol drinking (such as 14 or more drinks per week, according to one study published in 2012) can increase the risk of developing early-onset colorectal cancer. Federal guidelines recommend limiting your intake to no more than one drink per day for women and no more than two drinks per day for men.
Maintaining a healthy weight. While the body mass index is an imperfect measure of health, researchers have found that those who have a B.M.I. under 25 are at lower risk of developing early-onset colorectal cancer. If you’ve been struggling with your weight, it’s worth chatting with your doctor. Several approved medications for weight loss, like phentermine or liraglutide, are now recommended for adults with obesity.
