Colon Cancer, Cologuard, Fiber, Exercise Susan Morrison Colon Cancer, Cologuard, Fiber, Exercise Susan Morrison

CW Vol 2 Ed. 31 - Colon Cancer: Preventable. Detectable. Treatable.

Colon cancer is on the rise—especially in younger adults—but it’s also one of the most preventable forms of cancer. In this issue, we’re covering the signs to watch for, screening options that save lives, and everyday strategies to lower your risk. Whether you’re 28 or 58, now is the time to take charge of your colon health.

🔍 Know the Symptoms

Colon cancer often starts subtly, but some signs shouldn’t be ignored:

  • Persistent changes in bowel habits (constipation, diarrhea, or narrowing of stool)

  • Blood in or on your stool

  • Frequent gas, bloating, or abdominal pain

  • Unexplained fatigue or weight loss

  • A sense that your bowel doesn’t empty completely

If something feels off, trust your gut—talk to your doctor.

Colon Cancer Screening Options

Experts now recommend regular screening beginning at age 45, or earlier if you have risk factors such as family history or chronic digestive issues.

Your screening options include:

Cologuard® (At-home DNA test)

✔ Non-invasive, no prep.

✔ Recommended every 3 years.

✔ Great for average-risk individuals.

Colonoscopy

✔ Detects and removes polyps in one visit.

✔ Recommended every 10 years for low-risk patients.

Enrolled in our medical plan? Call Valenz Health at (877) 438-5479 to schedule your colonoscopy screening—at no cost to you. When you go through Valenz, even if polyps are found and removed during the procedure, you won’t receive a surprise bill. It’s all covered.

🌿 Preventing Colon Cancer from the Inside Out

Colon cancer often develops silently over time—but many of the root causes are within your control. Focus on prevention by supporting your body’s gut health, immune function, and detox pathways. Here’s how to take action:

Avoid Ultra-Processed Foods & Red Meats

  • Diets high in processed meats and low in whole foods are linked to increased colon cancer risk.

  • Limit bacon, hot dogs, and deli meats, and focus on lean, clean protein sources.

Check Your Vitamin D Levels

  • Low vitamin D has been associated with higher colorectal cancer risk. Functional medicine providers recommend maintaining levels between 50-80 ng/mL. Ask your doctor about testing and appropriate supplementation.

Manage Stress & Prioritize Sleep

  • Chronic stress and poor sleep harm gut health and immune regulation—both key to cancer prevention.

  • Practice mindfulness, get 7–9 hours of sleep, and aim for regular sleep-wake cycles.

🥦 Prioritize Fiber Every Day

  • Fiber feeds your gut bacteria and keeps digestion moving, reducing the time potential toxins spend in your colon.

  • Aim for 25–35g of fiber daily from vegetables, fruits, legumes, seeds, and whole grains. For reference, a cup of cooked broccoli contains about 5 grams of fiber and a medium apple has about 4.5 grams of fiber.

  • Cruciferous vegetables like broccoli, Brussels sprouts, and cabbage support liver detox pathways and help the body clear harmful compounds.

Exercise Regularly

  • Physical activity lowers inflammation, improves insulin sensitivity, and helps regulate digestion.

  • Just 30 minutes a day can reduce colon cancer risk by up to 50%.

🧫 Support a Healthy Microbiome

  • A diverse microbiome is protective. Add fermented foods like yogurt, kefir, kimchi, and sauerkraut.

  • Rotate your produce—different plant types feed different beneficial bacteria.

Learn More

For FAQs on the Cologuard at home test click here.

Curious about which foods are high in fiber? Click here.

View this newsletter here.

7/30/2025

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