Healthy Habits to Prevent Colorectal Cancer

03/02/2025

Lifestyle choices play a significant role in colorectal cancer prevention. Learn how diet, exercise and even everyday household habits can reduce your risk of colorectal cancer.

By Kathleen N. Mueller, MD, FAAFP, System Medical Director for Cancer Survivorship and Integrative Medicine

Colorectal cancer is the second-leading cause of cancer-related deaths in the U.S., yet it is one of the most preventable cancers. You might not think colorectal cancer is something you need to worry about — especially if you feel healthy. But here’s the reality: many people don’t experience symptoms until the disease has advanced. The good news? You have more control over your risk than you might think.

So, how can you take control of your colon health? Here are the top lifestyle tips for colorectal cancer prevention and some surprising ways to protect your digestive health.

What is colorectal cancer?

Colorectal cancer starts in the colon or rectum, part of the digestive system. It typically begins as small growths called polyps that can develop on the inner lining of the colon or rectum. While most polyps are harmless, some can turn cancerous over time. Removing these polyps during colonoscopy screenings can prevent the development of colorectal cancer.

Symptoms of colorectal cancer may include persistent changes in bowel habits, rectal bleeding, abdominal pain, unexplained weight loss and fatigue. However, many people with colorectal cancer may not experience symptoms in the early stages, which is why colonoscopy screenings are essential for early detection and successful treatment.

Several risk factors contribute to the development of colorectal cancer, including age, genetics, lifestyle choices and environmental exposures. By understanding what influences risk, you can make informed decisions about your health and take steps to prevent colorectal cancer.

What lifestyle habits lower colorectal cancer risk?

Your daily habits — what you eat, how often you move and even how well you sleep — play a significant role in your risk for colorectal cancer. The following lifestyle habits can help you manage your colorectal cancer risk.

Eat a healthy diet to lower colorectal cancer risk

A high-fiber, plant-based diet is protective, while processed and red meats increase risk. Fiber helps maintain a healthy gut microbiome and reduces inflammation, which is crucial for preventing colon cell damage.

Limit your intake of red and processed meats, including bacon, hot dogs and deli meats. Processed meats contain nitrates and other preservatives that can damage colon cells.

Pro tips: Eat more fiber! Aim to eat 25 to 30 grams of fiber daily from whole grains, fruits, vegetables and legumes. Fiber promotes regular bowel movements and removes harmful compounds from the digestive tract.

Stay hydrated to lower colorectal cancer risk

It’s also important to stay hydrated. Drinking plenty of water supports healthy digestion, prevents constipation and helps flush toxins from the body.

Pro tip: To stay hydrated throughout the day, use a reusable water bottle made from stainless steel, silicone, titanium or glass. Some foods, including oranges, strawberries and watermelon, are also great sources of water.

Exercise regularly to lower colorectal cancer risk

Regular exercise reduces inflammation and supports gut health. Activities like brisk walking, cycling or swimming at least 150 minutes per week can lower your risk.

Pro tip: Just 30 minutes of moderate exercise per week can greatly improve your health and reduce colorectal cancer risk. Exercise regulates insulin and lowers inflammation. Even a brisk 10-minute walk can be beneficial if you don't have 30 minutes a day.

Limit or avoid drinking alcohol to lower colorectal cancer risk

Heavy drinking increases the likelihood of developing colorectal cancer. Alcohol can damage the gut lining and promote the growth of harmful bacteria.

Pro tip: If you drink, aim to consume only one alcoholic beverage a day for women and no more than two per day for men. Try a mocktail for a healthy alternative and other health benefits from herbs and spices.

Maintain a healthy weight to lower colorectal cancer risk

Excess weight, particularly around the abdomen, has been linked to colorectal cancer. Abdominal fat promotes chronic inflammation, a known trigger for cancer development.

Pro tip: Applying all the above tips will contribute to maintaining a healthy weight. Finding healthy foods and exercise you enjoy and look forward to can make maintaining a healthy weight less stressful.

Don’t smoke to lower colorectal cancer risk

Tobacco use is a known carcinogen for colon and rectal cancer. It contributes to DNA mutations that lead to cancerous growth.

Pro tip: If you don’t smoke, don’t start. If you do, there are many resources to help you quit. Speak with your primary care provider for help. You can also call 1-800-QUIT-NOW (1-800-784-8669). You can even explore integrative medicine options like acupuncture to help you quit smoking.

What habits may increase colorectal cancer risk?

While some risk factors are well known, others might surprise you:

Sedentary lifestyle: Sitting for long periods slows digestion and increases inflammation in your body. If you sit often during the day, try standing up and moving for at least a few minutes every hour.

Diets high in processed foods: Ultra-processed foods, including packaged snacks, have been linked to a higher risk of colorectal cancer. These foods often contain additives and preservatives that disrupt gut bacteria.

Poor sleep hygiene: Poor sleep habits can affect your health in several ways. Irregular sleep patterns disrupt gut microbiome health. Studies show lack of sleep can weaken the immune system and increase inflammation in your body, which may contribute to cancer risk. Lack of sleep can also contribute to increased cortisol levels in your body. Cortisol is a stress hormone that also causes inflammation in your body and can also make it difficult to maintain a healthy weight.

Excess sugar consumption: High sugar intake contributes to obesity and chronic inflammation, both of which increase colorectal cancer risk. Consistently high insulin levels may also fuel tumor growth.

Use of certain household products: Some chemicals found in everyday products may be linked to increased risk. Many air fresheners and cleaning supplies contain volatile organic compounds (VOCs), which can be harmful. Aim to use products made with natural ingredients that are safe for children and pets.

Cosmetic products: Some personal care products, such as lotions, shampoos and makeup, contain parabens, phthalates and formaldehyde-releasing preservatives, which have been studied for their potential links to hormone disruption and cancer risk. Choose natural or certified organic alternatives when possible.

Plastics and food packaging: Certain plastics, especially those containing BPA (bisphenol A), can leach chemicals into food and drinks, which may disrupt hormone levels and increase cancer risk. Using glass or stainless-steel alternatives as much as possible can help reduce exposure. If you eat or drink from plastic bottles or containers, make sure they do not get too hot or are too old, as that increases the chances of BPA leaching into the beverages or food. Also, avoid microwaving food in plastic containers.

Unfiltered drinking water: Some municipal water sources contain carcinogenic chemicals, including chlorine byproducts. A high-quality water filter can reduce exposure to these contaminants.

How else can you prevent colorectal cancer?

These lifestyle tips can help manage your colorectal cancer risk. But the reality is colorectal cancer is common and can develop even in the healthiest of people. That’s why screening colonoscopies are so important. A colonoscopy is the most effective way to prevent colorectal cancer. Screening is recommended for people ages 45 and older with an average risk of colorectal cancer. If you have a family history or an inherited genetic risk, your doctor may suggest starting screenings earlier.

During a colonoscopy, your gastroenterologist can remove any potential precancerous polyps to prevent cancer from developing. Colorectal cancer is one of the only cancers that can be prevented through screenings.

Ready for a colonoscopy screening? Find a gastroenterologist near you.

The bottom line: Preventing colorectal cancer isn’t just about scheduling a colonoscopy — it’s about making smart daily choices. Eating more fiber, staying active and avoiding alcohol are well-known strategies. On the other hand, limiting exposure to certain plastics, using safer household products and filtering drinking water are surprising ways to reduce your risk of colorectal cancer. Small, consistent changes can protect your health and lower your chances of developing this preventable disease.

Healthy habits to prevent colorectal cancer