Colorectal can.cer, which includes both colon and rectal can.cers, is the fourth most common can.cer in the U.S. and the second leading cause of can.cer-related deaths. “About 4.7% of men and women will be diagnosed” with it during their lifetime, according to the National Canc3r Institute. It mainly affects people over 50 and is usually a type called adenocarcinoma, which begins in mucus-producing cells.

You can greatly reduce your risk by making healthy lifestyle changes. Exercise regularly—“your risk can be reduced by 40-50%,” according to *The Journal of Nutrition*. Losing weight also helps; “your risk goes down by 15% with every five BMI points you lose.” Avoid smoking and limit alcohol—no more than one drink per day.

Your diet plays a major role. Eat fewer processed and red meats, especially grilled or charred. Focus on fruits, non-starchy vegetables, and high-fiber foods like beans, nuts, and oatmeal. “Fiber… brushes away harmful substances,” and supports healthy gut bacteria. Avoid sodium nitrite in processed meats, and eat more calcium-rich and vitamin D-rich foods.

Finally, screening is vital. “Testing is suggested for everyone over the age of 50,” and even earlier if you’re at high risk or have a family history.