Reducing Your Colorectal Cancer Risk
Lifestyle changes that may lower colorectal cancer risk.
Why This Matters
Colorectal cancer is one of the most preventable cancers. Alongside regular screening, day-to-day habits around diet, movement, weight, and smoking meaningfully change your risk, and the effect isn’t small.
Diet Recommendations
Diet is one of the most modifiable risk factors for colorectal cancer. Here’s what the evidence points to:
Load up on fibre
A diet rich in fibre, wholegrains, and pulses is linked to a lower risk of colorectal cancer. In practice: aim for at least 5 servings of fruit and vegetables a day, and work toward roughly 30g of fibre daily by swapping in wholegrain rice, bread, or oats where you can.
Dept. of Health HKSAR, 2025 · WCRF/AICR
Go easy on red and processed meat
Regularly eating more than roughly 12–18 oz (340–500g) of cooked red meat a week, or any amount of processed meat like sausages, ham, or cured meats, is linked to increased risk. In practice: treat red meat as an occasional rather than daily protein, and choose fish, poultry, tofu, or legumes more often.
AICR, 2023 · WCRF/AICR
Include whole grains and calcium
Eating whole grains is linked to a meaningfully lower risk of colorectal cancer, and dairy or other calcium-rich foods show a similar protective association. In practice: choose brown rice or wholegrain bread a few times a week, and include a serving of milk, yoghurt, or fortified soy milk daily.
AICR, 2022
Limit alcohol
Higher alcohol intake is associated with an increased risk of colorectal cancer, particularly in men. In practice: if you drink, keep it occasional and light, and consider alcohol-free days through the week.
Dept. of Health HKSAR, 2025
Coffee can be part of a protective pattern
Coffee consumption is one of the dietary factors associated with reduced colorectal cancer risk in recent global reviews. In practice: your usual coffee habit doesn’t need to change on this account, but there’s no need to cut it out either, unless advised otherwise by your care team.
WCRF/AICR CUP Global, 2025
Exercise & Lifestyle Recommendations
Alongside diet, activity levels, body weight, and smoking status all directly influence colorectal cancer risk:
Get moving regularly
At least 150 minutes of moderate-intensity aerobic activity a week, such as brisk walking, is recommended to help lower risk. In practice: a 30-minute brisk walk 5 days a week meets the full weekly target.
Dept. of Health HKSAR, 2025
Time your activity where you can
A 2025 study found that activity spread across the day, with peaks in the morning and late afternoon, was linked to an 11% lower risk of colorectal cancer compared with other activity patterns, especially for those who are otherwise sedentary. In practice: a short walk after breakfast and another in the late afternoon can be as valuable as one longer session.
World Cancer Research Fund, 2025
Maintain a healthy weight and waist
Excess weight, and excess abdominal fat in particular, is an established risk factor. In practice: aim for a BMI between 18.5 and 22.9, and a waist circumference under 90cm for men or 80cm for women.
Dept. of Health HKSAR, 2025
Don’t smoke
Smoking is a confirmed risk factor for colorectal cancer and advanced neoplasia in Asia-Pacific populations. In practice: if you smoke, ask your care team about local smoking cessation support.
Asia-Pacific Working Group on Colorectal Cancer, 2022
Start small if starting from inactivity
Some activity is better than none, and building up gradually is a realistic way to reach the weekly target. In practice: start with a 10-minute walk after a meal, and add 5 minutes every week or two.
Community Resources (Hong Kong)
Making these changes, and staying on top of screening, is easier with local support:
Colorectal Cancer Screening Programme (CRCSP)
Subsidises FIT screening every two years, and follow-up colonoscopy if needed, for Hong Kong residents aged 50–75. Visit colonscreen.gov.hk or call 3565 6288.
Hong Kong Cancer Fund — Colorectal Cancer Support
Offers patient information, a helpline, and peer support for people navigating a colorectal cancer diagnosis or concerned about their risk.
District Health Centres & DHC Expresses
Available in all 18 districts, these centres provide health risk assessments and dietetic support for making sustainable diet changes.
CUHK Jockey Club Bowel Cancer Education Centre
A dedicated centre offering colorectal cancer screening and public education, established with support from the Hong Kong Jockey Club Charities Trust.
Watch: Prevention in Practice
More on lifestyle changes and screening:
Fighting Colorectal Cancer With Diet and Exercise
Dana-Farber Cancer Institute on how diet and activity influence colorectal cancer risk.
Colorectal cancer screening in Asia-Pacific
Understanding screening guidelines for your region
- Centre for Health Protection, Department of Health, Hong Kong SAR. Colorectal Cancer Screening and Prevention. Non-Communicable Diseases Watch (March 2025).
- World Cancer Research Fund International / American Institute for Cancer Research. Dietary and lifestyle patterns for cancer prevention: evidence and recommendations from CUP Global (2025).
- Yu J, Feng Q, Kim JH, et al. “Combined effect of healthy lifestyle factors and risks of colorectal adenoma, colorectal cancer, and colorectal cancer mortality.” Frontiers in Oncology (2022).
- World Cancer Research Fund. “Peak activity at certain times could play a crucial role in cutting bowel cancer risk” (2025).
- Sung JJY, et al. “Third Asia-Pacific consensus recommendations on colorectal cancer screening and postpolypectomy surveillance.” Gut (2022).
This page provides general health information based on published guidelines and research and is not a substitute for personalised medical advice. Diet, exercise, and screening recommendations should be adapted to individual health conditions and family history in consultation with a qualified healthcare professional.
Have questions about your result?
Your care team can help you understand what this means for you specifically, and can point you to the right local resources.
Talk to your care team →