CENTRE, Alabama, March 5, 2025 – While many people might consider colon cancer something that just comes with age or family history, there are actions you can take to lower your risk. Most of these tools are important for your overall health anyway.
“Nobody should think there isn't anything they can do to lower their risk of getting colon cancer," said Maranda Posey, FNP-BC, with Atrium Health Floyd Cherokee Medical Center Rural Health Clinic in Centre, Alabama. “There are actions you can take that can help."
Maybe your grandmother told you to chew your food so many times before swallowing. That might sound antiquated, but Posey said that can help ease the digestive process.
“You should chew until it has nearly dissolved in your mouth," she said. “This aids enzymes in your digestive system when breaking down food."
How you cook your food can also play a role in your digestive health. Southerners love a good barbecue, but that isn't the healthiest way to prepare meat.
“Burning or charring meats creates carcinogenic substances," Posey said. “It's not like you can NEVER eat something grilled over wood or charcoal, just try to limit it. “Avoid eating any charred areas of the meat if you can."
Eat plenty of vegetables, fruit and grain. Cutting down on the amount of fat you consume is also advisable.
“Watermelon, squash, sweet potatoes, okra, grapes and mushrooms can add to your colon health," Posey said. “Whole grains, such as brown rice and quinoa, add important fiber and protein to your diet."
It should come as no surprise that drinking plenty of water is also a factor in good digestive health. Toxins can build up in your body if you don't stay hydrated. While health experts might disagree on how much water you should drink on a daily basis, eight glasses a day is a good goal to aim for unless contraindicated.;
Even if you maintain a healthy regimen, a colonoscopy is an important tool in fighting colon cancer. The American Cancer Society recommends that people at average risk of colorectal cancer start regular screening at age 45. That age drops to 40 if you have a family history.
Visit bit.ly/3DiufyX to determine your colon cancer risk and to schedule an appointment with your primary care physician.