Part 2 : Lifestyle Changes That Help Reduce the Risk of Colon Cancer

In Part 2, Michelle discusses the lifestyle habits that may help reduce the risk of colon cancer:

Does being overweight increase the risk of colon cancer? 

Yes.  Obesity can  lead to insulin resistance.  Insulin is the hormone that helps the body control high blood sugar levels. As a result, the body produces higher levels of insulin in an attempt to keep blood sugar levels under control. These elevated insulin levels can have effects beyond regulating blood sugar. Insulin is also a growth-promoting hormone, and when it remains high in the body for long periods, it can stimulate the growth and division of cells, including those in the colon. In addition to hormonal changes, obesity is associated with chronic low-grade inflammation in the body. Fat tissue releases inflammatory chemicals that can damage cells and contribute to the development of cancer. When these effects are combined—higher insulin levels, increased growth signals, and inflammation—they create conditions that may increase the risk of colorectal cancer. 

How much physical activity is recommended to help reduce risk? 

The World Health Organization recommends that adults engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both, to help maintain a healthy weight and reduce the risk of obesity. Activities such as brisk walking, cycling, swimming, or running are beneficial, and muscle-strengthening exercises should be done at least two days per week. Regular physical activity not only helps control body weight but also improves metabolism, reduces inflammation, and lowers the risk of chronic diseases, including type 2 diabetes, heart disease, and certain cancers. 

Does alcohol consumption or smoking raise the risk of colon cancer? 

Drinking a lot of alcohol and smoking both increase the risk of colon cancer. Alcohol can turn into a chemical in the body that damages cells and causes inflammation in the gut. Smoking over many years can lead to growths in the colon that may become cancer. Avoiding tobacco and keeping alcohol use low can help lower the risk of colorectal cancer. 

If someone has a family history of colon cancer, can lifestyle changes still make a difference? 

Even if someone has a family history of colon cancer, lifestyle changes can still help lower the risk. Eating more fiber, fruits, and vegetables, staying active, keeping a healthy weight, and avoiding smoking and excess alcohol can all protect the colon. Regular screenings are also important to catch any problems early. 

Do healthy lifestyle habits replace the need for routine screenings like colonoscopies, or should both go hand in hand? 

Healthy lifestyle habits do not replace the need for routine screenings — both should go hand in hand. 

People who eat well, exercise, maintain a healthy weight, and avoid smoking and excess alcohol can still develop colon cancer, especially if they have risk factors like age or a family history. Screenings like colonoscopies are crucial because they can detect and remove precancerous polyps before they turn into cancer. Combining a healthy lifestyle with regular screening provides the strongest protection: lifestyle reduces risk over the long term, while screening catches any early changes that lifestyle alone cannot prevent.