10 things that you can to do to reduce the risk of colon cancer or recurrent colon polyps

  1. DIET. Eat a diet that is rich in fruits and vegetables, and low in saturated fat. Limit red meat. Limit heavily-processed, smoked, and charred meat.
  2. FIBER. Eat a high fiber diet. The average American consumes 8 grams of fiber per day, far short of the recommended 25-30 grams.
  3. FOLIC ACID. Ingest 400 micrograms daily through diet and/or supplements.
  4. CALCIUM. Ingest at least 1200 mg daily through diet and/or supplements. Women should already be doing this for osteoporosis prevention. If you are prone to constipation, a calcium citrate supplement is preferable as calcium carbonate may exacerbate constipation.
  5. MAGNESIUM. Diets high in magnesium have been linked to lower rates of colon cancer. Good sources of magnesium include leafy green vegetables.
  6. EXERCISE. Moderate physical activity (45 minutes of cardiovascular exercise 5 days per week) has been shown to reduce colon cancer risk by 50%.
  7. MAINTAIN A NORMAL BODY WEIGHT. Obesity has been shown to double the risk of colon cancer.
  8. STOP SMOKING! Need we say more?
  9. AVOID HEAVY ALCOHOL USE. If you drink alcohol, then do so in moderation. Studies have suggested that three or more alcoholic beverages per day double one's risk of colon cancer.
  10. And the most important thing that you can do to reduce your risk of colon cancer: Have a SCREENING COLONOSCOPY. Return for surveillance (follow-up) colonoscopy at the interval recommended by your doctor. If you have a history of colon polyps, then this interval is usually every 3-5 years. It may be longer or shorter than this based on the type/location of previous polyps or your family history.