Colorectal cancer is one of the most common cancers in Singapore. It develops in the large intestine or rectum and usually starts as small growths called polyps, which can become cancerous over time if left untreated. While colorectal cancer can affect anyone, the risk increases with age, lifestyle choices and underlying health conditions.
Despite how common it is, there are steps you can take to reduce your risk of colorectal cancer. We sit down with General Surgeon Dr. Lee Chin Li to learn more about ways you can lower your risk of colorectal cancer.
Beyond screening, daily dietary choices also play an important role in the development of colorectal cancer. Research consistently indicates that the consumption of red meat (such as beef, pork and lamb) and processed meat is linked to an increased risk of colorectal cancer. Processed meat refers to red meat preserved through smoking, curing, salting or the addition of preservatives.
“Processed meat is a class 1 carcignogen and depending on the cooking method, carcinogens such as polycyclic aromatic hydrocarbons (PAHs) may form in red meats,” Dr. Lee explains.
PAHs can damage DNA, and if this damage is not repaired correctly, it may lead to mutations that increase cancer risk. According to dietary guidelines, the recommended limit for red meat consumption is no more than 500g per week (or 70g per day), with processed meat intake kept to a minimum.
A fibre-rich diet supports bowel regularity, gut health and blood sugar regulation. Research has consistently shown a strong association between high intake of fruits and vegetables and a reduced risk of colorectal cancer.
Fruits and vegetables contain antioxidants and phytochemicals that help protect cells from damage and support the immune system. Fibre-rich foods such as whole grains, oats and brown rice help move waste through the colon more efficiently, reducing the colon’s contact with potentially harmful substances.
Regular exercises have been suggested to be an effective way to reduce the risk of colorectal cancer.
“Physically active individuals have a 20% lower risk of developing the disease compared to those who are more sedentary,” Dr. Lee states. “Exercising for more than seven hours a week has been associated with a 18-20% reduction in colorectal cancer risk.”
Physical activity helps regulate hormones such as insulin and insulin-like growth factors, which are implicated in cancer development. It also enhances immune function and reduces inflammation, creating an environment less conducive to cancer growth.
Higher-intensity activities such as running, swimming or tennis appear to be more effective than light-intensity activities like casual walking or household chores. If you are new to exercise, consult your healthcare provider to determine what is suitable for you and avoid overexertion.
Excessive alcohol consumption is a major risk factor for colorectal cancer. Several studies have shown a positive association between alcohol intake and the risk of polyp formation. One study found that 57% of heavy drinkers who consumed more than 50g of alcohol per day developed high-risk adenoma polyps or colorectal cancer. Among individuals with a previous history of high-risk polyps or cancer, this figure rose to 72%.
If you choose to drink alcohol, limit your intake to no more than one drink per day for women and two drinks per day for men.
Although is common, colorectal cancer is also one of the most preventable cancers. Simple lifestyle choices, such as regular screening, eating a balanced diet rich in fibre, staying physically active, and limiting alcohol intake, can significantly reduce your risks. By taking proactive steps today, you can protect your long-term colorectal health and improve overall well-being.
