New Year’s Resolutions That Can Help Prevent Colon Cancer

A new year brings a fresh start, and an opportunity to prioritize your health. When people think about New Year’s resolutions, goals like eating better, exercising more, and scheduling overdue appointments often top the list. The good news? Many of these resolutions can also play a meaningful role in reducing your risk of colon cancer.

At the Great Plains Colon Cancer Task Force, prevention, early detection, and education are at the heart of everything we do. Here are several practical, achievable New Year’s resolutions that support colon cancer prevention and overall well-being.

1. Make Screening a Priority

One of the most powerful resolutions you can make is committing to colon cancer screening. Colon cancer is highly preventable and treatable when caught early. Screening can find precancerous polyps before they turn into cancer—and often before symptoms ever appear.

Resolution tip:
If you’re age 45 or older, or have a family history of colon cancer, make this the year you schedule your screening. If you’re already on a screening schedule, commit to staying up to date.

2. Eat More Fiber-Rich Foods

A diet rich in fruits, vegetables, whole grains, and legumes supports digestive health and may lower colon cancer risk. Fiber helps keep your digestive system moving and supports a healthy gut environment.

Resolution tip:
Aim to add one fiber-rich food to each meal—think berries at breakfast, a salad at lunch, and vegetables or whole grains at dinner.

3. Move Your Body Regularly

Physical activity has been shown to reduce the risk of colon cancer, along with many other chronic diseases. You don’t need an intense workout routine—consistent movement matters most.

Resolution tip:
Set a realistic goal, such as a daily walk, strength training a few times a week, or finding an activity you genuinely enjoy so it becomes part of your routine.

4. Limit Alcohol and Avoid Tobacco

Both smoking and excessive alcohol consumption increase the risk of colon cancer. Cutting back—or quitting altogether—can have immediate and long-term health benefits.

Resolution tip:
Start small. Choose alcohol-free days each week or seek support to quit smoking if needed. Every positive change counts.

5. Know Your Family History

Understanding your family’s health history can help you and your healthcare provider determine when to begin screening and how often to be tested.

Resolution tip:
Have a conversation with family members about any history of colon cancer or polyps and share this information with your doctor.

6. Talk About Colon Cancer

Colon cancer is often considered an uncomfortable topic—but talking about it saves lives. Normalizing conversations about screening encourages others to take action, too.

Resolution tip:
Make it a goal to talk openly with friends and family about colon cancer prevention and the importance of screening.

A Resolution That Truly Matters

New Year’s resolutions don’t have to be extreme to be impactful. Small, consistent steps, especially those focused on prevention and early detection and can make a life-saving difference.

Let’s make this the year we turn resolutions into action and protect our health, for ourselves and for the people we love.