Omit Alcohol
According to Nichole, alcohol increases your risk of colon cancer. She suggests reducing your weekly alcohol intake as well as "trying to purchase beverages that have lower percent alcohol-by-volume (ABV)."
Another great option for lowering the amount of alcohol you drink is by swapping your favorite cocktails or beverages with fun mocktails so that you still have the opportunity to treat yourself.
Stop Eating Processed Meats
"Unfortunately, any consumption of processed meats increases the risk of colorectal cancer, especially those red processed meats like sausages, [and] beef, pork, or lamb," says Nichole.
"Removing processed meats from your lifestyle, which also includes hot dogs, is definitely gonna help you reduce your risk of cancer."
However, if you still want to eat processed meats or can't see yourself cutting them out completely, Nichole says to follow her next tip consistently.
Eat A High-Fiber Diet
Nichole points out that eating at least 30 grams of fiber a day can help decrease your chances of developing colon cancer, pointing out that "not enough people" are eating plant foods like fruits, veggies, beans, legumes, nuts, and seeds.
"I need you to start consuming more fiber," says Nichole, who adds that getting in your daily fiber needs is easier than you think if you work towards incorporating more plant-based foods into your daily meals.
Move More, Sit Less
So many people live relatively sedentary lifestyles, typically driving everywhere, sitting at a desk most of the day, and then hanging out on the couch. However, the oncology dietitian advises doing whatever you can to avoid that kind of lifestyle.
She suggests getting in around 115 minutes of moderate physical activity a week by walking more and simply moving around more throughout your day.
Exercise
In addition to moving around more throughout the day, Nichole says to put in a bit more effort to do different forms of exercise during the week.
"The sedentary lifestyle is increasing the risk of so many different cancers," she explains.
"It's increasing body fat tissue, which is gonna increase the risk of a lot more cancers than just colon cancer."
She says to "get in the groove" of exercising and moving around, which means the sooner you make exercise and movement a habit, the better.
Limit Your Red Meat Consumption
As Nichole points out, red meat has some excellent nutrients, which is why eating around 18 ounces of red meat a week is fine and can benefit your health. However, eating more than that and incorporating red meat into your diet several times a week can push things over the edge and make you more susceptible to colon cancer.
She also advises against following fad diet trends like the carnivore diet, which is extremely low in fiber and will increase your risk of cancer even more.
Eat More Whole Grains
As delicious as white, refined carbs like white bread, pasta, and rice can be, Nichole says to swap those for whole grains whenever you can, as they're higher in fiber and protein.
"There are so many amazing whole-grain options," she explains.
"You name it, there is a whole-grain option, and I need you to [choose] that one."
Once you get used to eating whole-grain versions of your favorite carbs, you will eventually get used to consuming them more often.
Get Creative With Plant-Based Foods
You should experiment with more plant-based foods and recipes to increase your fiber intake and rely less on processed meats. For instance, take your daily recipes and meals and figure out where you can insert fruits and vegetables. Making chicken enchiladas? Add some beans. Eating a salad? Top it with nuts.
"Plant foods have phytochemicals and antioxidants, which protect your cells from DNA damage [and] help your cells repair from DNA damage," she adds.
Quit Smoking
You may be sick of hearing that smoking is not only bad for you but can draw you closer to developing several different types of cancer.
However, it's still an extremely important message to spread. Smoking is incredibly dangerous, especially for those who have a family history of cancer or other conditions. Additionally, smoking and drinking alcohol will dramatically increase your cancer risk.
"We wanna remove the alcohol and the smoking, and we definitely don't wanna be doing those together," adds Nichole.
Get Screened Regularly
"Talk with your doctor and get screened regularly," says Nichole.
"Make sure you have your colonoscopies in line, okay? Everyone's gonna be a little bit different, but you need to be checking in with your doctor and getting screened. That's a great way to find things, if they're there, ahead of time."
Many health experts have said that regular doctor's visits and routine cancer screenings are some of the best ways not only to prevent developing cancer but also to treat it before it gets out of hand.
Reducing Your Overall Body Fat Tissue
Many of Nichole's tips pertain to lowering how much body fat you have, as when you have a high level of body fat, your cancer risk is greater. Plus, carrying around excess body fat isn't fun in general, as it can make you feel worn out and tired a lot faster and can prevent you from living your best life.
Following some of Nichole's cancer risk-reducing habits, like exercising and eating more plant foods, can help you shed excess body fat and keep it low.
Consume Dairy For Calcium & Vitamin D
This lifestyle habit is a favorite of Nichole's, as she recommends incorporating more healthy sources of dairy into your diet for calcium and vitamin D. She points out that recent research has proven that eating more dairy for its high calcium levels can help decrease your cancer risk.
You also want to ensure your vitamin D levels are "normal," which you can do by checking in with your doctor and getting in some sunshine when possible.
Take Care Of Your Gut Health
Nichole says that looking after your gut health is an unappreciated piece of advice regarding reducing your risk of colon cancer.
Luckily, you don't have to follow an expensive supplement regimen or purchase any highly marketed products to look after your gut. You can simply start by getting in 30 grams of fiber, eating probiotic foods, hydrating, and exercising.