Your Daily Routine Could Help Prevent Colorectal Cancer

• Your daily habits (diet and exercise) offer a powerful way to reduce your colorectal cancer risk. 
• Getting adequate fiber, eating yogurt and moving regularly are some of the ways to reduce your risk.
• Knowing the symptoms of the disease and your family history are some other ways to limit your risk.

The small choices we make every day, from what we eat to how we move, add up over time. While we often think of these habits in terms of weight management or heart health, they also play a role in reducing the risk of certain cancers, including colorectal cancer. This disease has seen a troubling increase, particularly among younger people (under 50 years of age), making it more important than ever to understand how our daily routines can either help or hurt our risk. 

“Over the past one to two decades, there has been a noticeable increase in colorectal cancer cases among younger individuals, prompting a shift in screening recommendations by the U.S. Preventive Services Task Force, originally from age 50 to now age 45,” shares gastroenterologist Karl Kwok, MD. Building a healthier daily routine is a powerful, proactive step you can take. Here’s a look at the simple, effective habits you can incorporate to help lower your risk.

Engage in Daily Movement or Exercise

One of the most impactful habits for your overall health is also a powerful tool for cancer prevention: regular physical activity. And you don’t need to run marathons to see the benefits. Consistent movement that gets your heart rate up, like brisk walking or cycling, may lower your risk of colorectal cancer. And you can start any time. The research shows that exercising in your 30s through your 50s is most consistent with risk reduction. 

According to Maen A. Abdelrahim, MD, Ph.D., Pharm.D., activities like these boost gut health, reduce inflammation, and help maintain a healthy weight, making them accessible and effective. Regular exercise also improves insulin sensitivity and reduces chronic inflammation, both of which are linked to cancer development.

Finding ways to weave movement into your daily schedule is key. Whether it’s a brisk walk during your lunch break, a morning bike ride, or a dance class after work, consistency matters more than intensity. Even small adjustments to your routine can have a cumulative effect. “Even small bursts of movement, such as taking stairs or going for short walks, add up over time. Pairing exercise with a balanced diet amplifies its protective effects, fostering long-term wellness,” explains Abdelrahim. 

Eat Enough Fiber

One simple yet powerful way to lower your risk for colorectal cancer is to focus on fiber. Think of dietary fiber as your digestive system’s personal cleaning crew. When you eat fiber-rich foods, it adds bulk and helps sweep waste through your intestines and colon more quickly. This means that any potentially harmful substances in your food that may be linked to colon cancer risk have less time to cause trouble for the cells lining your colon. Data show that intakes of both soluble and insoluble fiber are linked to a reduced risk of colorectal cancer.

Increasing your fiber intake doesn’t require a complete diet overhaul. You can easily start by making small, simple swaps. Try adding a handful of berries or a spoonful of chia seeds to your morning yogurt or oatmeal. Choose whole-grain bread for your sandwiches, or opt for quinoa or other whole grains with your dinner. Snacking on an apple, a pear or a handful of nuts can also give you a fiber boost. 

Snack on Yogurt

Yogurt is more than just a tasty snack. Packed with probiotics, these beneficial bacteria play a crucial role in maintaining a balanced gut microbiome. A healthy gut microbiome is not just about digestion; it’s been linked to a reduced risk of colorectal cancer. By regularly enjoying yogurt, you create a supportive environment in your colon that helps your body’s natural defenses thrive. 

Probiotics in yogurt work to keep harmful bacteria in check, promoting a healthier gut and potentially lowering your risk of colorectal cancer. A review of 16 studies found that people who consumed yogurt had a reduced risk of colorectal cancer, including specific types like colon and distal colon cancer. This protective effect was consistent across different regions, study types, and populations, highlighting the potential role of yogurt in cancer prevention.

Another reason why yogurt should be included in your colorectal cancer-reducing diet? “Research continues to show that dairy foods may play a protective role when it comes to colorectal cancer,” explains Jaclyn London, M.S., RDN. “Nutrients like calcium and vitamin D—both found in fortified dairy products—help support healthy cell turnover in the colon, and some studies have shown they may reduce early markers of cancer risk,” adds London.,

Swap Out Processed Meat

“Higher consumption of red and processed meats, such as hot dogs and deli meats, is correlated with an increased risk of developing colorectal cancer,” explains Kwok. A review of 29 studies corroborated this notion, finding that those with high processed meat consumption had a 13% higher risk of colorectal cancer, a 19% higher risk of colon cancer, and a 21% higher risk of rectal cancer compared to those with low intake.

Instead of deli meats or bacon, try adding hearty plant-based proteins like beans, lentils or chickpeas to your meals—they’re packed with fiber and nutrients that support gut health. Craving something savory? Opt for marinated tofu, tempeh or even veggie-based sausages as satisfying alternatives. 

Other Ways to Reduce Colon Cancer Risk

Beyond diet and exercise, several other lifestyle factors and proactive health measures can help lower your risk.

• Avoid Harmful Substances: The links between smoking, alcohol and various cancers are well-established. “Smoking cessation and reducing or eliminating alcohol use are crucial steps in reducing cancer risk,” says gastroenterologist Jamil O. Alexis, MD. Quitting smoking is one of the best things you can do for your overall health, and limiting alcohol to moderate levels (or avoiding it altogether) also reduces your risk.
• Maintain a Healthy Weight: Carrying excess body fat, particularly around the abdomen, is linked to an increased risk of colorectal cancer. “Shedding excess body weight and managing chronic illnesses such as type 2 diabetes mellitus can also help,” explains Alexis. A healthy diet and regular exercise are the cornerstones of achieving and maintaining a healthy weight.
• Be Aware of Symptoms: Pay attention to your body and any persistent changes. Common symptoms of colorectal cancer can include a change in bowel habits (like diarrhea or constipation), rectal bleeding, persistent abdominal discomfort, weakness, fatigue, and unexplained weight loss. If you experience any of these, speak with your doctor.
• Talk with Family About Health History: Your genetics can play a role in your risk. If you have a close relative who had colorectal cancer or certain types of polyps, your own risk may be higher. Share this information with your doctor, as they may recommend earlier or more frequent screenings.
• Get Regular Screenings: This is perhaps the most critical step in prevention. Screenings like colonoscopies can find and remove precancerous polyps before they have a chance to turn into cancer. “Early detection is paramount. If we can catch colorectal cancer early, there is a better chance for treating it, ensuring you live a longer, healthier, happier life,” Kwok. Follow your doctor’s recommendations for when to start and how often to get screened.

Gut Healthy Meal Plan to Try

7-Day 1,200 Calorie Meal Plan for a Healthy Gut, Created by a Dietitian

Our Expert Take

While some risk factors for colorectal cancer, like age and family history, are outside of your control, your daily habits offer a powerful way to be proactive. By focusing on consistent movement, building your meals around plant-based foods rich in fiber, and avoiding harmful substances like tobacco and excess alcohol, you can create a lifestyle that actively supports your colon health and lowers your overall risk. These everyday choices, when combined, create a strong defense.

Remember that prevention also means being vigilant. Know the symptoms, understand your family’s health history, and partner with your doctor to determine the right screening schedule for you. The rise in colorectal cancer, especially among younger adults, is a call to action. By integrating these healthy routines into your life and prioritizing early detection, you are taking the most important steps toward a long and healthy future.