
3 Simple Changes to Lower Your Risk of Colon Cancer: Insights from GI Oncologist
Colon cancer cases rise in younger people. Dr. Michael Shusterman suggests lifestyle changes like less red meat, more nuts, and vitamin D.

Recent data from the American Cancer Society shows a concerning trend in the rise of colon cancer cases among younger individuals since the 1990s. Notably, colon cancer has become the primary cause of cancer-related deaths in men under 50 in the United States, and the second most deadly cancer for women of the same age group. Furthermore, the total medical cost of colorectal cancer care in the US reached a staggering $24.3 billion in 2020, as reported by the Centers for Disease Control and Prevention.
Lifestyle Choices to Lower the Risk
Despite the complexity of the factors contributing to this increase, lifestyle choices have been identified as significant elements in reducing the risk of developing colon cancer. Dr. Michael Shusterman, a distinguished gastrointestinal medical oncologist at NYU Langone's Perlmutter Cancer Center, emphasizes the impact of certain lifestyle factors in lowering the risk of colon cancer.
Key Associations and Recommendations
While acknowledging that genetics and other factors may be beyond our control, Dr. Shusterman highlights the associations between obesity, type two diabetes, and smoking with an increased risk of colon cancer. Although these factors do not directly lead to colon cancer, mitigating their impact can contribute to reducing the risk.
Dr. Shusterman recommends specific lifestyle adjustments, such as quitting smoking, reducing alcohol consumption, engaging in moderate-intensity exercise, incorporating more fiber, and minimizing the consumption of red meat and ultra-processed foods.
Small Changes for Significant Impact
Recognizing the challenges of making substantial lifestyle changes, especially for busy professionals, Dr. Shusterman advocates for integrating manageable adjustments into daily routines. He underscores the importance of finding time for health-promoting activities, despite the inherent difficulties.
Three Simple Changes for Prevention
1. Reducing Red Meat Consumption
Evidence suggests a strong link between a high consumption of red meat and an increased risk of colon cancer. Dr. Shusterman, acknowledging his fondness for red meat, made a conscious decision to limit its intake for the sake of his health. He now reserves red meat for special occasions and opts for alternatives such as chicken or fish as dietary staples.
2. Incorporating Tree Nuts in the Diet
Adding to his dietary adjustments, Dr. Shusterman has included tree nuts, such as cashews, almonds, macadamia nuts, and hazelnuts, based on some evidence indicating a potential reduction in the risk of colon cancer. Despite contradictory research findings, he has incorporated tree nuts into his diet, considering it a harmless addition.
3. Vitamin D Supplementation
Lastly, Dr. Shusterman has integrated daily vitamin D supplementation into his routine, aiming to further lower his risk of colon cancer. Citing evidence suggesting a correlation between healthy vitamin D levels and a reduced likelihood of developing colon cancer, he emphasizes the potential benefits of maintaining a normal vitamin D level, particularly in conjunction with sunlight exposure.
While acknowledging varying research outcomes, Dr. Shusterman deems these manageable changes valuable in promoting a healthier lifestyle and potentially reducing the risk of colon cancer.
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