How To Prevent Colon Cancer in Women Over 50: 5 Lifestyle Tips That Reduce Your Risk
Plus see the important early signs and symptoms to watch for
When you think about cancer in women, breast cancer probably comes to mind first. And you’re right — the American Cancer Society confirms it’s the most common cancer affecting women in the U.S. But here’s something many women don’t realize: This year alone, 154,000 Americans will be diagnosed with colon cancer. And it’s not even on many women’s radar. The encouraging news? Unlike many types of cancer, it’s easier to reduce your risk of colorectal cancer. Here, doctors share how to prevent colon cancer using simple lifestyle tips that make a real difference in your health.
What is colon cancer, exactly?
“Colon cancer is a malignant growth that starts on the mucosa or ‘internal skin’ the large intestine (colon), usually from a pre-cancerous polyp or internal wart-like growth,” says Toufic Kachaamy, MD, Chief of Medicine and Director of Gastroenterology and Endoscopy at City of Hope Phoenix. “While most polyps never turn into cancer, some do. In most people, these polyps are slow growing and take years to become cancer. This provides an opportunity to prevent cancer by removing these precursor polyps.”
That’s why experts recommend getting regularly screened for colorectal cancer beginning at age 45. Detecting these potentially-problematic polyps early gives physicians a chance to remove the growths before they become cancerous.
Woman's World Answers
“Colon cancer is one of the few cancers we can truly prevent.” —Amar Rewari, MD
What causes colon cancer?
If you or a loved one has ever been diagnosed with cancer, your first question was probably “why?” Unfortunately, colon cancer doesn’t always have a clear trigger.
“There is no single cause,” confirms Amar Rewari, MD, Chief of Radiation Oncology, Luminis Health and Adjunct Assistant Professor at Johns Hopkins. “Most cases start with polyps that quietly develop over many years. Some people inherit a higher risk [of developing colorectal cancer] because of family history or genetic syndromes.”
“Lifestyle plays an important role as well,” Dr. Rewari adds. “Diets that are low in fiber and high in processed meats, being overweight, smoking and drinking heavily can increase risk. Chronic inflammation in the bowel from conditions such as Crohn’s disease or ulcerative colitis can also contribute.”
Symptoms of colon cancer
With any health condition, early detection can make a huge difference in your outcome. But how can you catch something early if you don’t know what to look for? “In its early stages, colon cancer may not cause any warning signs, which is why screening is so important,” cautions Dr. Rewari.
However, Dr. Rewari says if a person does experience symptoms of colon cancer, they may include:
- Bowel habit changes, such as constipation, diarrhea and even changes in the shape of your stool
- Blood in your stool that can be very dark or a bright red color
- Chronic abdominal pain, bloating or cramping
- Weight loss without an explanation
- Unexplained tiredness
You can learn more about important colon cancer symptoms in women here.
How to prevent colon cancer: 5 tips to reduce your risk
While it’s impossible to completely prevent colon cancer, there are a few easy strategies to meaningfully reduce your odds of developing the disease. Here’s what our experts recommend:
Avoid ultra-processed foods (UPFs)
“Reduce ultra-processed foods and eat more vegetables,” says Dr. Rewari. What are UPFs? As the name suggests, they’re typically heavily processed from their original form and have many additives, preservatives and stabilizers. Foods such as lunch meat, cereal, packaged snacks and frozen meals. “A diet rich in vegetables, fruits and whole grains provides fiber that protects the colon, while limiting red and processed meats reduces exposure to compounds that can damage colon cells.”
Get some movement in
“Routine physical activity helps regulate insulin and other hormones, plus decrease inflammation in the body,” Dr. Kachaamy says. “Physical activity helps your heart and colon at the same time, not to mention [it] decreas[es] the risk of other cancers such as breast cancer. Aim for at least 150 to 300 minutes of moderate activity weekly. [Your] best [bet] is a combination of strengthening and cardio exercises.”
Keep an eye on your weight
We know you already know this (and it’s often easier said than done), but strive to “maintain a healthy weight,” says Dr. Rewari. “Keeping a healthy weight is important because excess body fat, especially around the waist, can drive hormonal and inflammatory changes that promote tumor growth.”
Learn your family history
“Knowing your family history helps you identify if you are at high risk and need [colorectal cancer] screening earlier and more frequently,” says Dr. Kachaamy.
“If a close relative had colon cancer or certain types of polyps, you may need to begin screening earlier or test more often, and genetic counseling can help clarify your personal risk,” adds Dr. Rewari.
Avoid smoking and alcohol
“Limit alcohol and quit smoking,” says Dr. Rewari. “Alcohol can injure DNA, and tobacco affects the entire digestive tract. Both raise cancer risk.”
What women over 50 need to know about colon cancer
Dr. Rewari has particular advice for women over 50 when it comes to how to prevent colon cancer. “Don’t assume feeling well means you’re safe,” says Dr. Rewari. “After menopause, hormonal changes, weight gain and slower gut motility can all increase risk. Risk goes up with age, and cancers at this stage can stay silent for a long time. Keep screening on your health checklist even if you’re busy caring for others.”
While we can’t say the same about all cancers, Dr. Rewari says colon cancer is different—we have real power to make a difference. “Colon cancer is one of the few cancers we can truly prevent,” says Dr. Rewari. “Genetics may set the blueprint, but your lifestyle writes the script. Staying active, eating a plant-rich diet, avoiding tobacco, limiting alcohol and getting screened on time make a real difference.”
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