Colorectal cancer is no longer a distant health problem—it is happening in our communities, our workplaces and our families. In Malaysia, colorectal cancer is the most common cancer in men and second most common in women, making it one of the biggest health threats facing Malaysians today.¹ 

The encouraging news? A large proportion of colorectal cancers are preventable. According to the World Cancer Research Fund (WCRF), lifestyle choices play a major role in reducing risk—alongside early screening.² 

This means prevention starts long before a hospital visit. It begins at home, in the kitchen, at the office, and in everyday habits.

Why Prevention Matters Now 

Malaysia is experiencing rising colorectal cancer rates, especially among younger adults. Late diagnosis remains common, which reduces survival chances and increases treatment burden.³ 

Research shows that up to 18% of colorectal cancer cases in Malaysia could be prevented through lifestyle changes.⁴ 

This is powerful: prevention is not about perfection—it is about small, consistent daily choices.

The WCRF Lifestyle Approach to Prevention

The WCRF highlights several evidence-based lifestyle strategies proven to reduce colorectal cancer risk.⁵ 

1. Maintain a Healthy Body Weight 

Excess body fat increases inflammation and insulin resistance, both linked to cancer development. Being overweight significantly raises colorectal cancer risk. 

Practical Malaysian tips: 

• Use the “quarter-quarter-half” plate (Suku-Suku-Separuh) as a food guide. 

• Choose grilled, steamed, or soup-based dishes instead of fried foods. 

• Reduce sugary drinks—teh tarik and bubble tea should be occasional treats.  

The fact is that overweight and obesity are a complex, chronic medical condition. Do consult a physician trained in obesity medicine for personalised medical support if you are affected by excess body weight. 

2. Move More, Sit Less 

Physical activity improves gut movement, hormone balance and immune function. Regular activity lowers colorectal cancer risk. 

You don’t need a gym membership. All forms of body movement count!  

Affordable ideas: 

• Brisk walking in parks or shopping malls. 

• Taking stairs instead of lifts. 

• Housework and gardening count too. 

Aim for at least 150 minutes of moderate-intensity physical activity a week or 75 minutes of vigorous-intensity activity. Unsure how to start an exercise program? Consulting a physician is definitely helpful in ensuring your workout plan is safe, effective, and tailored to your specific physical condition, reducing the risk of injuries or cardiac complications. 

3. Eat More Whole Plant Foods 

Diet is one of the strongest protective factors. 

WCRF recommends: 

• Whole grains 

• Vegetables 

• Fruits 

• Legumes (beans, lentils) 

These foods provide fibre, antioxidants and beneficial gut bacteria that help protect the colon.  

Budget-friendly Malaysian swaps: 

• Replace white rice with brown rice, red rice or mixed grains. 

• Add lentils (dal), chickpeas or red beans into salad, soups and curries. 

• Choose local fruits like papaya, guava and bananas. 

A simple target: 5 servings of fruits and vegetables daily. 

4. Reduce Red Meat and Avoid Processed Meat 

Processed meats such as sausages, ham and bacon are strongly linked to colorectal cancer.  

Red meat, such as beef, mutton and pork, should be limited to no more than 3 portions per week. (350–500g cooked weight in total) 

Smarter protein choices: 

• Fish (such as ikan kembung, sardines) 

• Eggs 

• Beans and their products (such as tofu and tempeh) 

• Chicken 

Think of red meat as a “sometimes food,” not a daily staple. 

5. Limit Alcohol and Avoid Smoking 

Alcohol increases colorectal cancer risk even at moderate intake. Smoking also raises risk and worsens treatment outcomes.  

Health message: Less is better—and none is safest.

Prevention Works together with Screening 

Lifestyle and screening are partners, not alternatives. Screening detects polyps early—before they become cancer. Lifestyle reduces the chance of polyps forming in the first place. 

Together, they offer the strongest protection. 

You Don’t Have to Do This Alone 

Changing lifestyle habits can be challenging. This is where healthcare professionals, such as dietitians, play an important role.  

Dietitians provide personalised, evidence-based guidance tailored to: 

• Health conditions  

• Culture and food preferences  

• Budget and lifestyle 

Professional support turns information into action. 

The Take-Home Message 

Colorectal cancer prevention is not about strict diets or drastic changes. It is about living a little healthier, every day. 

• Move more. 

• Eat more plants. 

• Limit processed meat and alcohol. 

• Maintain a healthy weight. 

• Go for screening when recommended. 

Your daily choices matter—and they add up to powerful protection. 

References 

1. National Cancer Institute. The Malaysia National Cancer Registry Report 2017-2021.  

2. World Cancer Research Fund International. Dietary and lifestyle patterns for cancer prevention: evidence and recommendations from CUP Global. 2025. Available at: www.wcrf.org/DLP  

3. Lim SY, Ulaganathan V, Nallamuthu P, Gunasekaran B, Salvamani S. Dietary Patterns and Lifestyle Factors Associated with the Risk of Colorectal Cancer: A Hospital-Based Case-Control Study among Malaysians. Malays J Med Sci. 2024 Feb;31(1):212-234. 

4. Naing C, Lai PK, Mak JW. Immediately modifiable risk factors attributable to colorectal cancer in Malaysia. BMC Public Health. 2017 Aug 4;17(1):637. 

5. World Cancer Research Fund International. Protect Yourself from Bowel Cancer. 2023. Available at: https://www.wcrf.org/living-well/health-guides-cookbooks/protect-yourself-against-bowel-cancer/