The number of colorectal cancer patients is rapidly increasing. According to the International Agency for Research on Cancer (IARC) under the World Health Organization (WHO), South Korea has the highest colorectal cancer incidence in the world, with 45 cases per 100,000 people. This is largely due to factors such as late-night meat-heavy gatherings, alcohol consumption, smoking, lack of exercise, and stress.

Colorectal cancer can occur in different parts of the large intestine: cancer in the colon is called colon cancer, and cancer in the rectum is called rectal cancer. Here are eight lifestyle habits that can help maintain a healthy colon:

1. Maintain regular bowel movements
When foods like red meat remain in the intestines for a long time, the contact time between carcinogens and the intestinal lining increases. Therefore, having regular daily bowel movements can help prevent colorectal cancer. When food enters the body, materials stored in the colon move to the rectum, triggering signals to the brain and creating the urge to defecate. This is known as the gastrocolic reflex, which is strongest after breakfast.
Drinking a glass of water immediately after waking up can naturally stimulate bowel movements. Ignoring the urge to go for too long can dull the colon’s sensors, making it difficult to feel the urge later. Drinking water, milk, or coffee and trying to have bowel movements in the morning is recommended.

2. Include vegetables, seaweed, and fruit in your meals
Fiber-rich foods such as vegetables, seaweed, and fruits aid bowel function. Aim to eat two servings of fruit (about the size of a baseball), two plates of vegetables, and one plate of seasoned greens daily. The deeper the color of fruits and vegetables, the higher their antioxidant content, which helps block carcinogens. Different colors provide different cancer-fighting nutrients like vitamin C, beta-carotene, anthocyanins, and folate. Adequate folate intake has been shown to reduce the risk of colorectal cancer and polyps by 40–60%.

3. Choose brown rice, mixed grains, or whole wheat bread
The glycemic index (GI) measures how quickly carbohydrates are absorbed into the bloodstream. High-GI foods cause rapid spikes in blood sugar, which may indirectly increase colorectal cancer risk. Replacing white rice or white bread with brown rice, mixed grains, or whole wheat bread can help prevent colorectal cancer and aid in weight management.

4. Avoid overeating at night
Many people eat lightly for breakfast and lunch but overeat at dinner or snack late at night. This pattern is harmful to colon health. Dr. Jung-Beom Park of the Korea Health Management Association’s Seoul East Branch explains, “Consuming excessive calories in the evening, especially with alcohol, increases total daily caloric intake. This can generate a large amount of waste in the intestines, raising the risk of inflammation, ulcers, and other colon-related diseases.”

5. Take outdoor walks after meals
Office workers should spend at least 20 minutes outside after lunch, walking in the sun. This not only relieves stress but also helps the body produce vitamin D naturally, reducing colorectal cancer risk. Stress itself is a risk factor for colorectal cancer, and Korean men often cope with stress through drinking and smoking, which further increases their risk.

6. Replace red meat with chicken or fish
Red meat produces nitroso compounds during digestion, which are carcinogenic. The iron in red meat can also convert into harmful compounds. Frequent late-night gatherings with pork belly and soju can increase colorectal cancer risk. Choosing white meat like chicken or fish instead can help prevent colorectal cancer and support weight management.

7. Opt for calcium-rich snacks with alcohol
If you must go for a second round of drinks, choose milder alcohol and snacks like anchovies or dried fish eaten with bones. Calcium helps protect against colorectal cancer. Pairing hard liquor with processed red meats, like sausages, is the worst combination. Compared to Korean men, Japanese men have similar lifestyles but lower colorectal cancer rates—ranked 18th worldwide and 3rd in Asia—because they drink moderately, eat lightly, and consume more fish than meat.

8. Exercise enough to break a sweat
Exercise daily to the point of sweating. Jogging, walking, or skipping rope around your neighborhood is beneficial. Exercise promotes intestinal movement, prevents constipation, and strengthens the immune system, all of which help prevent colorectal cancer. Studies show that regular exercise can reduce colorectal cancer risk by 30%. Sweating through exercise also helps prevent obesity and diabetes, both of which are risk factors for colorectal cancer.

Source: 코메디닷컴 (https://kormedi.com/)

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