Colorectal cancer is one of the most common types of cancer in Singapore. It is the 2nd most frequently occurring cancer for men and women for the period 2018-2022, according to the Singapore Cancer Registry Annual Report 2022. Fortunately, it is also one of the most preventable. Whether through dietary adjustments, regular screening, or maintaining a healthy lifestyle, understanding how to prevent colorectal cancer is vital for long-term wellbeing.
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Understand The Risk Factors
Knowing your personal risk is the first step. Age plays a significant role. Most cases of colorectal cancer occur in individuals over 50 (although there is an alarming trend of diagnosis of colorectal cancer in younger adults). Genetics also contribute; if you have a family history of colorectal cancer or inherited conditions like Lynch syndrome, your risk may be higher. Lifestyle choices such as smoking, alcohol consumption, lack of exercise, and diets high in red or processed meats can also significantly raise the risk.
Get Screened Regularly To Catch Polyps Before They Become Cancerous
Colonoscopy screening is one of the most effective ways to prevent colorectal cancer. Unlike many other cancers, where the disease is already be present even with early detection, colorectal cancer often begins as small, benign growths called polyps in the colon or rectum. These polyps do not cause symptoms at first, but over time, some can turn cancerous. Through regular colonoscopy screening, doctors can identify and remove these polyps before they become cancerous. This makes colorectal cancer one of the few cancers where screening can actually prevent the disease entirely — not just detect it early. This is especially important in Singapore, where colorectal cancer is one of the most common cancers. Fortunately, with early detection and proactive care, it is one of the most preventable.
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Adopt A Healthy Diet
Diet plays a crucial role in preventing colorectal cancer. Eating plenty of fibre from whole grains, fruits, and vegetables helps keep your digestive system healthy. Reducing your intake of red and processed meats has also been shown to lower risk. Instead, opt for plant-based proteins like beans and lentils, or lean meats such as chicken and fish. Including calcium-rich foods and vitamin D may also offer protective benefits.
Stay Physically Active
Regular exercise can help prevent colorectal cancer by improving bowel function, reducing inflammation, and maintaining a healthy weight. Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming. Even simple daily activities like gardening or taking the stairs can make a difference.
Avoid Smoking And Limit Alcohol
Smoking is linked to a variety of cancers, including colorectal. Quitting smoking reduces your risk over time. Likewise, limiting alcohol intake can help — the NHS recommends not regularly drinking more than 14 units per week, spread over several days.
Maintain A Healthy Weight
Obesity is a known risk factor for colorectal cancer. Managing your weight through a combination of diet and exercise can significantly reduce your chances of developing the disease. Even a modest weight loss can have health benefits.
Know The Symptoms
Being aware of symptoms such as blood in your stool, persistent changes in bowel habits, unexplained weight loss, or abdominal pain can lead to early diagnosis. If you experience any of these, consult your GP promptly.
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Frequently Asked Questions (FAQs)
1. When Should I Go For A Colonoscopy In Singapore?
In Singapore, individuals at average risk are generally advised to begin colonoscopy screening at age 50, and repeat it every 10 years if results are normal. However, those with a family history of colorectal cancer or polyps may need to start screening earlier, sometimes as early as age 40, or 10 years before the age at which a family member was diagnosed. Always consult your doctor to assess your personal risk and determine the appropriate screening schedule.
2. Can Colorectal Cancer Be Completely Prevented?
While no cancer can be prevented with 100% certainty, colorectal cancer is one of the most preventable cancers. This is because it often begins as polyps, which can be detected and removed during routine colonoscopy before they turn cancerous. Combining regular screening with a healthy lifestyle — including a balanced diet, exercise, and avoiding smoking and alcohol — can dramatically reduce your risk.
3. What Foods Should I Eat To Lower My Risk Of Colorectal Cancer?
To reduce your risk, focus on a fibre-rich diet that includes whole grains, fruits, and vegetables. Limit red and processed meats, and replace them with healthier options like fish, legumes, or lean poultry. Include foods high in calcium and vitamin D, such as low-fat dairy products, leafy greens, and fortified cereals. Staying hydrated and maintaining a regular meal schedule can also support digestive health.
Get An Appointment
Understanding how to prevent colorectal cancer empowers you to take control of your health. Through regular screening, especially colonoscopies that remove polyps — along with healthy habits and informed lifestyle choices, you can significantly reduce your risk and protect your digestive health for the future.
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