健康的生活方式和定期篩查
減少結腸癌風險的最佳方法之一是定期做運動，每日至少30分鐘。為了獲得最佳保護，研究人員建議每週進行3.5到4小時的帶氧運動。
缺乏運動相對於遺傳因素，對結腸直腸癌的風險影響更大。儘管表面看來並不相關，但運動鍛煉可以改善腸道蠕動，增強免疫系統，減低炎性胰島素和胰島素樣生長因子等水平，減少肥胖並改善抗氧化狀態。
篩查和去除大於豌豆大小的息肉也是至關重要的，這些豌豆形狀的息肉有機會變成癌症。幸運的是，它們只會於10至20年內緩慢增長。其他的健康生活方式包括不吸煙、避免過胖、控制血糖，並保持每日飲酒量低於三杯。
對結腸友好的飲食
研究發現大腸癌風險與過度進食紅肉、脂肪、蛋白質和過量攝取卡路里相關。建議多進食蔬菜、纖維、深海魚類（蘊含非飽和脂肪酸）和植物蛋白，並保持足夠分吸收。這些飲食建議能夠充分保護您，因為它有助維持腸道微生物群健康，促進健康排便，減少炎症和細胞氧化，平衡血糖，滋養身體。
重要提示：多攝取纖維素
一項綜合研究發現，每天攝入超過27克纖維的人與每天攝入不到11克纖維的人相比，患結腸直腸癌的機會減少50％。
草藥和營養補充劑
這些有助增強你對結腸直腸癌和其他癌症的抵抗力。
雲芝
最多研究集中於雲芝的應用，雲芝通常作為癌症輔佐治療，以改善病情和緩解率。在這些研究中，雲芝提取物可有效控制結腸直腸癌的進展，減少癌症進展的惡性程度（減慢腫瘤發展、擴散程度）以及提升接受傳統治療結腸直腸癌患者的存活率。一些研究還表明，靈芝、香菇和其他乾果提取物也能抑制結直腸癌。
鈣和維他命D
在人類研究中，鈣和維他命D的攝入越多，風險越低。在一項為期四年的設計良好的研究中，每日攝取1,400-1,500毫克檸檬酸鈣或碳酸鈣和1,000 IU維他命D3能有效降低健康的停經後婦女的癌症風險。其他研究發現維他命D補充劑可將風險降低50％。
益生菌和益生元
腸道菌群對結腸直腸健康和癌症風險有巨大影響。初步研究表明，益生菌（來自營養補充劑和乳酸發酵食品的包括嗜酸乳酸桿菌和雙歧桿菌）和益生元（良好細菌的食物，包括纖維、粘液、FOS和菊糖）可改善腸道健康和活力，結腸對癌細胞抑制能力增加，防止癌細胞和腫瘤的形成，並減少致癌食物如烤紅肉、醃肉和煙肉的損害。
藥用蘑菇
在亞洲，蘑菇早已被用於癌症的治療和預防。它們含有稱為葡聚醣的複合多醣澱粉以及其他改善免疫系和對健康有益的化合物，以便更好地對抗和預防癌症。
歐米茄-3脂肪酸
攝取更多歐米茄-3脂肪酸的人可降低結腸癌、乳腺癌和前列腺癌的風險。每天服用2.5克魚油可降低癌症的發展速度。服用較高劑量的魚油（每日攝取4.1克EPA和3.6克DHA），持續12周，在一個較高風險癌症患者組別中發現有助迅速降低結腸息肉中的癌症標誌物。
薑黃
這種強效的抗炎香料及其有效成分薑黃素減緩了結腸癌的發展速度，並促使癌細胞生長週期的停滯。服用薑黃素的癌症患者能有效改善抗氧化狀態和其他臨床措施的治療效果。一項研究表明用於結腸護理的劑量為3.6克薑黃素。
綠茶
每日飲用五杯綠茶或以上，或每天攝取250至500毫克標準化綠茶提取物，能提供抗氧化保護，並可改善免疫系統對癌症的反應，這作用在非吸煙者中尤爲顯著。 綠茶中的EGCG能抑制結腸直腸癌癌症生長，誘導癌細胞死亡，並抑制導致癌症的炎症反應。 在一項研究中，綠茶補充劑將手術後癌症患者的結直腸癌發病率降低了50％。
Approximately 4.5 percent of the population will be diagnosed with colorectal cancer, with a five-year survival rate of 65 percent. Genetics only account for 5 to 10 percent of colorectal cases, which means you can tremendously reduce your risk through diet and lifestyle as well as herbs and supplements. There are two primary themes to remember when it comes to reducing colorectal cancer risk: reducing inflammation and oxidative stress and encouraging healthy gut function, including microbiota.
Healthy Lifestyle & Regular Screening
One of the best ways to reduce your risk of colon cancer is to exercise regularly, at least 30 minutes on most days. For optimal protection, researchers suggest 3.5 to 4 hours per week of vigorous activity.
Inactivity has a greater impact on colorectal cancer risk than genetics. While it may not seem connected, exercise improves gut motility, enhances the immune system, decreases inflammatory insulin and insulin-like growth factors, decreases obesity, and improves antioxidant status.
It’s also crucial to be screened and to remove polyps larger than the size of a pea, which are more likely to turn into cancer. Fortunately, they grow slowly over 10 to 20 years. Other healthy lifestyle changes include not smoking, avoiding obesity, controlling blood sugar, and keeping alcohol intake below three glasses daily.
Colon-Friendly Diet
Studies link colorectal cancer risk to excessive red meat, fat, protein, and calories. A whole-foods diet emphasizing vegetables, fiber, fatty fish like salmon and halibut, plant protein, and good hydration significantly protects you because it feeds healthy gut flora (also called microbiota or microbiome), encourages healthy elimination, decreases inflammation and oxidation, balances blood sugar, and nourishes the body.
Quick Tip: Embrace Fiber
One meta-analysis found that people who consumed more than 27 grams of fiber daily had 50 percent less chance of developing colorectal cancer compared to people who consumed less than 11 grams of fiber daily.
Herbs & Supplements
You may also boost your resistance to colorectal cancer—and cancer in general—with the following supplements.
The most human studies have been performed on turkey tail mushrooms, usually as an adjunct in cancer treatment to improve outcome and remission rates. In these studies, turkey tail extract kept colorectal cancer progression in check, decreased the voracity of cancer’s progression (how deep it went, how far it spread), and increased survival rate in colorectal cancer patients also receiving conventional care. A handful of studies also show that reishi, shiitake, and chaga extracts also inhibit colorectal cancer.
Calcium and Vitamin D
In population studies, the better the intake of these nutrients, the lower the risk. In a four-year, well-designed study, the combination of 1,400-1,500 milligrams (mg) calcium citrate or carbonate and 1,000 IU vitamin D3 together reduced cancer risk for healthy postmenopausal women. Other studies have found that vitamin D supplementation reduces risk by 50 percent.
Probiotics & Prebiotics
Gut flora have a tremendous impact on colorectal health and cancer risk. Preliminary studies suggest that probiotics (healthy bacterial flora including Lactobacillus acidophilus and Bifidobacterium from supplements and lactic acid-forming fermented foods) and prebiotics (food for the good bacteria including fiber, mucilage, FOS, and inulin) improve gut health and motility, make the colon less hospitable to cancer cells, fight and prevent cancer cells and tumor formation, and reduce the damage from carcinogenic foods like grilled red meat, cured meat, and bacon.
Medicinal Mushrooms
Mushrooms have long been used in Asia for cancer treatment and prevention. They contain complex polysaccharide starches called glucans as well as other beneficial compounds that improve immune system health to better fight and prevent cancer.
Omega-3 Fatty Acids
People who consume more omega-3 fatty acids have a reduced risk of colon, breast, and prostate cancers. Taking 2.5 grams of fish oil daily reduces cancer’s growth rate. Higher doses of fish oil (4.1 grams EPA, 3.6 grams DHA daily) for 12 weeks rapidly reduced cancer markers in colon polyps in a small group of high-risk cancer patients.
Turmeric
This potent anti-inflammatory spice and its constituents slow the promotion and progression of colon cancer and encourage cancer cell cycle arrest. Cancer patients who consumed turmeric powder in addition to their regular diet improved antioxidant status and other clinical measures of improved treatment outcomes versus those who did not. One study suggested a dose of 3.6 grams of curcumin for colon care.
Green Tea
Five or more cups of green tea daily or 250 to 500 mg of the standardized extract daily provides antioxidants and can improve the immune system’s response to cancer, particularly in nonsmokers. In colorectal cancer, EGCG in green tea inhibits cancer growth, induces cancer cell death, and inhibits the inflammation that fuels cancer. In one study, green tea supplementation reduced colorectal tumor incidence in post-surgery cancer patients by 50 percent.
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