Taking Control: Daily Choices to Lower Colorectal Cancer Risk

Written By Megan Taylor

by Dr. Lauren Oldziej

Here is another article to end the month as March is Colorectal Cancer (CRC) Awareness Month! 

While we can’t change some risk factors for colorectal cancer (i.e., age, family history, IBD diagnosis), there are proactive steps that can help reduce the risk of CRC. Combining regular screening with lifestyle modifications is the most effective prevention strategy. 

1. Screening

Colorectal cancer is both preventable and treatable when caught early. Understanding screening recommendations and risk factors can help protect your health.

When to start: The American Cancer Society recommends starting screening at age 45 for people at average risk. Earlier screening is recommended for those with a family history of CRC or other risk factors. Continue regular screening until age 75. For those over 75, screening decisions should be individualized based on health status and previous screening history. 

Our providers are ready to have this important conversation with you! 

2. Optimizing Nutrition

Plant-forward and high-fiber diets are crucial in preventing colorectal cancer. Studies show that every 10 g of fiber per day results in a 10% decreased risk. Aim for a diet high in:

  • Fruits and Vegetables: Diet patterns high in fruits and vegetables are rich in fiber, vitamins, minerals, and antioxidants.

  • Whole Grains: Fiber-rich foods like oats, brown rice, whole wheat, barley, farro, and rye.

  • Lean Proteins: Opt for plant-based proteins or lean meats like poultry and fish. Red and processed meats, such as bacon, sausages, and hot dogs, have been linked to an increased risk of CRC.

  • Dairy: The evidence consistently shows that dairy consumption, particularly low-fat milk and cheese, is associated with lower CRC risk. 

3. Regular Movement

Physical activity is beneficial for metabolic health and colorectal cancer prevention. Studies show that people who engage in ANY physical activity have a lower risk of developing CRC. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. 

4. Limit Alcohol and Avoid Tobacco

Both alcohol and tobacco use have been linked to an increased risk of colorectal cancer.

  • Alcohol: If you consume alcohol, the recommendation is no more than one drink per day. Drinking more than 50 g of alcohol per day has shown the greatest rates of CRC. For reference, a standard drink has 0.6 oz (14 g) of pure alcohol. 

  • Tobacco: Smoking is a significant risk factor for many types of cancer, including colorectal cancer. Cessation of smoking for more than 20 years has been shown to decrease the incidence of cancerous colon polyps by 50%. 

5. Protective Medications

  • Aspirin: Promising research shows that acetylsalycilic acid may reduce risk or CRC development by 30-40% when taken daily for 10-19 years. The protective effects of aspirin vary by dose and should be considered for certain individuals. However, please do not start taking aspirin without consulting your doctor, as it can have side effects. 

  • Oral contraceptives: The Women's Health Initiative Observational Study found a 26% lower risk of CRC among ever-users of OCPs compared to never-users.

  • Postmenopausal hormone therapy: Combined estrogen-progestogen therapy appears to reduce CRC through its protective effects on colon cells. 

6. Botanicals 

There are many medicinal plants with natural compounds that can inhibit the growth of cancer cells, specifically flavonoids, polyphenols, and kaempferol. These plants would be a great addition to your diet or supplement regimen: 

  • Green tea

  • Garlic 

  • Pomegranate fruit 

  • Cruciferous vegetables 

  • Turmeric

  • Hibiscus 

  • Soybean  

7. Stress Management 

Psychosocial factors, including stress, may be considered risk factors for certain types of cancer, including colorectal cancer. Chronic stress can weaken the immune system, cause hormonal imbalances, promote inflammation, and disrupt gut health. It’s important to manage stress through regular movement, a nutritious diet, and other practices like mindfulness, meditation, and social or professional support.

Ready to learn more?

To learn more about preventing colorectal cancer and discussing screening options, schedule an appointment with me or any of the providers at Neighborhood Naturopathic. 

See you soon! 

Dr. Lauren Oldziej


References

Celiberto F, Aloisio A, Girardi B, Pricci M, Iannone A, Russo F, Riezzo G, D'Attoma B, Ierardi E, Losurdo G, Di Leo A. Fibres and Colorectal Cancer: Clinical and Molecular Evidence. Int J Mol Sci. 2023 Aug 31;24(17):13501. doi: 10.3390/ijms241713501

C. Bosetti, C. Santucci et al. Aspirin and the risk of colorectal and other digestive tract cancers: an updated meta-analysis through 2019. Annals of Oncology: Official Journal of the European Society for Medical Oncology. 2020. doi:10.1016/j.annonc.2020.02.012

Cristina Bosetti, Francesca Bravi, Eva Negri, Carlo La Vecchia. Oral contraceptives and colorectal cancer risk: a systematic review and meta-analysis. Human Reproduction Update. 2009;15(5):489-98. doi:10.1093/humupd/dmp017

John M. Macharia, Ruth W. Mwangi et al. Medicinal plants with anti-colorectal cancer bioactive compounds: Potential game-changers in colorectal cancer management. Biomedicine & Pharmacotherapy. 2022. doi:10.1016/j.biopha.2022.113383.

L. Barrubés, N. Babio et al. Association Between Dairy Product Consumption and Colorectal Cancer Risk in Adults: A Systematic Review and Meta-Analysis of Epidemiologic Studies. Advances in Nutrition (Bethesda, Md.). 2019. doi:10.1093/advances/nmy114

Rennert G, Rennert HS, Pinchev M, Lavie O, Gruber SB. Use of hormone replacement therapy and the risk of colorectal cancer. J Clin Oncol. 2009;27(27):4542-7. doi:10.1200/JCO.2009.22.0764.

Megan Taylor
Next

The KEY to Preventing Colon Cancer