Colorectal Cancer Awareness Month: How to Protect Your Gut Health

Spring is coming and with it, new health beginnings. March is Colorectal Cancer Awareness Month and the perfect time to highlight this disease. I can’t help but think about the importance of gut health and so should you.

Early in my nursing career I had the pleasure of helping a friend through her treatment for colon cancer. I say ‘pleasure’ because the time we spent together forged a bond that does not happen every day. While she’s no longer with us, I think of her often and remember the wonderful things I learned from her and about myself throughout the journey. Now this includes how to make amazing Italian food. Nothing beats being taught how to cook by an Italian grandmother- especially when you’re not Italian yourself. What a privilege!

As one of the most common cancers worldwide, it’s essential to understand how we can protect ourselves and take proactive steps toward a healthy gut. Whether you’re at risk or simply want to improve your overall well-being, this month serves as a powerful reminder of the importance of prevention, early detection, and maintaining a healthy lifestyle.

So let’s getting started exploring why colorectal cancer awareness matters, key factors that affect gut health, and practical steps you can take to protect yourself.

Understanding Colorectal Cancer: Why Awareness Matters

With no obvious symptoms, Colorectal cancer affects the colon or rectum and is often referred to as a silent disease. As the colon changes, cancer can develop, making early detection vital. The dreaded colonoscopy may seem daunting, but it can save your life. The American Cancer Society, charges colorectal cancer with being the second leading cause of cancer-related deaths in both men and women in the United States. Is there any good news, you ask? Yes, when caught early, the survival rate is much higher.

There are factors that affect this like age, family history, certain inherited conditions, and lifestyle choices. However, lifestyle changes—particularly diet, physical activity, and gut health—play a significant role in reducing your risk.

How to Protect Your Gut Health and Reduce Your Risk

While we can’t control everything that affects our health, there are many ways we can help prevent colorectal cancer and maintain a healthy gut. Here are some important steps:

1. Eat a high fiber diet

This might not be new to you, but it is one of the best ways to keep your gut healthy. A diet high in fiber can help keep your digestive system running smoothly, reduce inflammation, and promote regular bowel movements. Fiber is found in fruits, vegetables, whole grains, legumes, and nuts. According to Medical News Today, a high-fiber diet can reduce the risk of colorectal cancer by promoting healthy gut bacteria, improving digestion, and decreasing the time waste spends in the colon.

Tip: There are many dietary sources of fiber, so pick those that you actually enjoy eating and would be happy to eat daily. Try foods like leafy greens, berries, beans, and oats. If you’re not used to a high-fiber diet, start slowly to allow your body to adjust- otherwise you’ll be reading this from your bathroom…

2. Stay Active

Have you ever gone on a walk after a large meal and instantly felt ready for dessert afterward? Regular physical activity is not only good for your heart and muscles but also plays a crucial role in maintaining a healthy gut. UCLA Health reports that exercise can help reduce the risk of colorectal cancer by improving digestion, increasing gut motility, and promoting the production of beneficial gut bacteria.

Tip: Set out for at least 30 minutes of moderate exercise each day. Try your hand at walking, cycling, swimming, yoga, or…riding…

3. Limit Red and Processed Meat

Let me preface this next one with a clear understanding that I am a meat eater. However, consuming large amounts of red and processed meats (like bacon, sausage, and deli meats) has been linked to an increased risk of colorectal cancer. The World Health Organization has classified processed meats as a carcinogen, and red meats as a probable carcinogen. I am not advocating for cutting out red meats entirely, but practice moderation instead of gorging yourself at a Brazilian steakhouse. Besides, no one wants the meat sweats, that just gross!

Tip: In addition to red meat, incorporate more plant-based proteins like beans, lentils, tofu, and fish into your meals. These foods provide healthy nutrients without the risks associated with processed meats.

4. Prioritize Gut-Friendly Foods

A healthy gut microbiome is essential for digestion and overall gut health. But what exactly is a gut microbiome? It’s the microscopic living environment of your digestive system, which is filled with beneficial bacteria that promote a healthy gut environment. Not only is healthy gut microbiome linked to a reduced risk of colorectal cancer and better digestion, but the environment itself is unique to you- like your fingerprints!

Tip: Include fermented foods like yogurt, kefir, kimchi, miso, and sauerkraut into your diet, or consider taking a probiotic supplement (after consulting with a healthcare provider).

5. Maintain a Healthy Weight

Extra weight can lead to higher levels of insulin and inflammation, making it is a major risk factor for colorectal cancer. It’s not just about being skinny, it’s about preventing cancer. Maintaining a healthy weight through balanced eating and regular physical activity can significantly reduce your risk.

Tip: Start with a focus on increasing whole, nutrient-dense foods, and reducing processed foods and sugary drinks.

6. Don’t Smoke, and Limit Alcohol

Smoking and alcohol consumption are both linked to an increased risk of colorectal cancer. Smoking damages the DNA of your cells, and alcohol can increase the formation of harmful by-products in the digestive tract- basically destroying your unique gut bacteria. Quitting smoking and limiting alcohol intake can help reduce your risk and build a healthy lifestyle.

Tip: If you smoke, it’s important to seek support to quit. Try to limit your alcohol intake to moderate levels (one drink per day for women and two drinks per day for men).

7. Get Screened Regularly

This is a big one, especially if you are 45 or older- which just happens to be when The American Cancer Society recommends you start regular colorectal cancer screenings! Colorectal cancer often doesn’t show symptoms in its early stages, so getting screened is one of the most important ways to detect issues early. If you have a family history or other risk factors, you may need to start earlier than 45 or undergo different types of screenings.

Tip: Talk to your doctor about when to start screenings based on your personal risk factors and family history. Early detection can save your life!

Questions for you, go with your gut:

1. What are the current habits in your diet that might be impacting your gut health?
   • Are you consuming enough fiber, and how often do you eat fruits and vegetables?
2. How active are you on a daily basis, and can you find ways to incorporate more movement into your routine?
   • What type of exercise do you enjoy, and how can you make it a regular part of your week?
3. Have you had a conversation with your healthcare provider about your risk for colorectal cancer?
   • When was your last screening, and are you on track for your next one?
4. What steps can you take today to reduce alcohol consumption or quit smoking, if applicable?
   • What support systems or tools can help you in making these positive changes?
5. What gut-friendly foods can you add to your meals to promote better digestion?
   • Are there any fermented foods or probiotic-rich options you can try this week?

Take Action for Your Gut Health

As we mark Colorectal Cancer Awareness Month this March, and I remember an old friend, it’s the perfect time to assess your gut health and make any changes necessary to protect it. I’ll be joining you in eating a balanced diet, staying active, managing your weight, and getting screened…well maybe not this one, I’m still too young. With these proactive steps toward maintaining a healthy gut, you will greatly reduce your risk of colorectal cancer.

Remember, small lifestyle changes can add up to big benefits. Prioritize your health today, spread the word to encourage others to do the same, and let me know how it’s going in the comments below.