It is estimated that 20,000 men and women will be diagnosed with colon cancer this year and 8500 will die from the disease. Colorectal cancer is the second leading cause of cancer deaths in the U.S., killing more people than AIDS and breast cancer combined. Regular screening and early detection lead to more cases being cured. The American Cancer Society recommends that screening begin at age 50, but if you have a family history of someone who was diagnosed with colon cancer, your doctor may recommend screening earlier. By age 50, one in four people already have polyps or small pre-cancerous growths in the colon and the average age of those diagnosed with colon cancer is 64.
     There are many steps you can take to help prevent colon cancer:

• Stop smoking and avoid excessive use of alcohol.
• Be more physically active. Get off the couch! The colon takes all the waste from the food we eat and solidifies it for excretion. This waste contains toxins and irritants. The longer the stool stays in contact with the lining of the colon, the more irritation occurs. Exercise makes the bowels move and the colon empty. Experts estimate that exercise can reduce your risk of colon cancer by 40%.
• If you have extra weight, work hard to lose a few pounds. The risk of colon cancer goes up with body weight, especially for those with weight stored around the mid-section. No one loses extra weight overnight, so be realistic and plan to lose a few pounds a month by cutting back on food portions and being more active.
• Eat less fat. Even if you are not overweight and you can eat anything you want without gaining weight, a high fat diet increases the risk of colon cancer. Consider leaving off the extra butter or margarine, gravies and sauces, mayonnaise, sour cream, and cheeses. Choose the light or lower fat versions of these condiments. Limit fried foods.
• Studies show that diets with lots of fruits and vegetables help protect us from colon cancer. Include more broccoli, cauliflower, carrots, greens, tomatoes, squash, onions, okra, green beans, spinach, and cabbage in your menus. Season these vegetables with smoked turkey necks, turkey bacon, herbs, and spices instead of bacon grease and salt pork. The most colorful fruits and vegetables provide the most protection. Eat more strawberries, blueberries, oranges, plums, grapes, kiwi, peaches, and apples. Wash the fruit and eat the skin too whenever possible.
• Eat more fish. Populations who eat fish three or more times a week have less colon cancer. Good choices include salmon, tuna, halibut, catfish, orange roughy, red snapper, and mackerel. Bake or broil these selections and use lemon juice, lime juice and fresh herbs for seasoning instead of butter or rich sauces.

     If all this advice sounds familiar to you, it is probably because these recommendations are also helpful in preventing heart disease and diabetes. Small changes in what you eat and how active you are can make a big difference for your future health.