Scientists reviewed research showing that eating nutritious foods and exercising regularly may work together to help prevent and fight colorectal cancer. Foods like berries, leafy greens, and fish contain special compounds that fight inflammation and damage in your body. When combined with regular physical activity, these healthy habits may boost your immune system, reduce cancer risk, and improve how you feel overall. This review brings together evidence from many studies to show how lifestyle choices can be a powerful tool in cancer prevention and treatment.

The Quick Take

  • What they studied: How eating healthy foods with special nutrients and exercising regularly might work together to prevent colorectal cancer and help people with cancer feel better
  • Who participated: This was a review of many existing studies, not a new experiment with participants. Scientists looked at research on how food and exercise affect cancer risk and treatment
  • Key finding: Functional foods (like berries, fish, and vegetables) combined with regular exercise appear to reduce inflammation, boost immune function, and may help prevent or slow colorectal cancer growth through multiple biological pathways
  • What it means for you: Eating nutrient-rich foods and staying physically active may be important preventive strategies for colorectal cancer. However, these lifestyle changes should complement, not replace, medical treatment. Talk to your doctor about what’s right for your situation

The Research Details

This is a review article, which means scientists looked at and summarized findings from many previous studies rather than conducting a new experiment. The researchers examined scientific evidence about how special compounds in healthy foods (like antioxidants and anti-inflammatory substances) and exercise affect the body’s cells and systems related to cancer development. They focused on understanding the biological mechanisms—basically, how and why these lifestyle factors might protect against cancer at the cellular level. The review looked at both laboratory studies and human research to piece together the bigger picture of how food and exercise work together.

Review articles are important because they help scientists and doctors understand what we know overall about a topic by combining many individual studies. This approach is valuable for cancer prevention because colorectal cancer is very common and serious, and we need to understand all the ways lifestyle might help. By examining how food and exercise affect multiple biological systems in the body, this review helps explain why these healthy habits matter for cancer prevention

This review was published in a respected nutrition journal and examines current scientific evidence. However, as a review article, it summarizes other studies rather than providing new experimental data. The strength of the conclusions depends on the quality of the studies reviewed. Some findings are from laboratory research, which doesn’t always translate directly to humans. For the strongest evidence, look for studies that tested these approaches in actual people over time

What the Results Show

The research suggests that functional foods—foods with extra health-boosting compounds like berries, leafy greens, fatty fish, and whole grains—contain powerful substances that fight inflammation and oxidative stress (cellular damage). When people combine eating these foods with regular exercise, the benefits appear to multiply. Exercise helps reduce inflammation throughout the body, strengthens the immune system, and may help cancer cells die off naturally. Together, these lifestyle factors appear to affect multiple biological pathways that are involved in cancer development, including how cells grow, divide, and die.

The review highlights that these foods and exercise may also improve something called the “gut-brain axis,” which is the connection between your digestive system and your brain. A healthier gut may support better immune function and reduce cancer risk. Additionally, exercise appears to boost a special protein in the brain called BDNF, which may protect nerve cells and improve mood and thinking—benefits that matter for cancer patients dealing with side effects of treatment.

Beyond cancer prevention, the combination of functional foods and exercise appears to improve quality of life for cancer patients. People may experience better mood, improved thinking and memory, and more energy. The review also suggests these lifestyle factors may help reduce side effects from cancer treatments and support better recovery. Additionally, regular physical activity combined with good nutrition may help maintain a healthy weight, which is important because excess weight is linked to higher cancer risk

This review builds on growing evidence that lifestyle factors play a major role in cancer prevention and treatment. Previous research has shown that exercise and healthy eating each help reduce cancer risk individually. This review goes further by examining how they work together synergistically—meaning the combination is more powerful than either one alone. The focus on the gut-brain connection and how exercise affects the brain is a newer area of research that adds to our understanding of why these habits matter for overall health during and after cancer

This is a review of existing studies, not new research with participants, so it cannot prove cause-and-effect relationships. Some studies reviewed were done in laboratories with cells or animals, which don’t always apply the same way to humans. The review brings together evidence from many different types of studies with varying quality levels. Individual responses to diet and exercise vary greatly from person to person. Most importantly, while these lifestyle factors appear helpful for prevention and supporting treatment, they cannot replace medical care like surgery, chemotherapy, or other cancer treatments

The Bottom Line

Eat a variety of nutrient-rich foods including colorful vegetables, berries, whole grains, and fatty fish several times per week (moderate to strong evidence). Aim for at least 150 minutes of moderate physical activity per week, like brisk walking or cycling (moderate evidence). These habits appear most beneficial when started before cancer develops, but may also help people currently dealing with cancer. Work with your healthcare team to create a plan that fits your situation, especially if you’re undergoing cancer treatment (strong recommendation)

Everyone should care about these findings, especially people with a family history of colorectal cancer or other risk factors. People currently being treated for cancer should discuss these approaches with their oncology team before making major changes. Those recovering from cancer may find these habits particularly helpful. People of all ages can benefit from starting these healthy habits early for prevention. However, people with certain medical conditions should check with their doctor before significantly increasing exercise or changing their diet

Cancer prevention is a long-term process. Research suggests that consistent healthy eating and exercise habits over years and decades reduce cancer risk. For people already dealing with cancer, improvements in energy, mood, and side effects may appear within weeks to months of starting these habits. However, effects on cancer progression require longer-term monitoring by your medical team

Want to Apply This Research?

  • Track weekly servings of functional foods (berries, leafy greens, fatty fish, whole grains, legumes) and minutes of physical activity. Aim for at least 5 servings of colorful vegetables/fruits daily and 150 minutes of moderate activity weekly. Monitor energy levels and mood weekly as secondary indicators
  • Start by adding one functional food you enjoy to your daily routine (like berries in breakfast or fish twice weekly) while gradually increasing physical activity by 10 minutes per week until reaching 150 minutes. Use the app to set reminders for meal prep and exercise sessions, and celebrate weekly milestones to build momentum
  • Create a 12-week baseline tracking period to establish your current habits, then set incremental goals. Monthly check-ins should assess food variety, exercise consistency, energy levels, and mood. Share progress with your healthcare provider during regular appointments to ensure your approach supports your overall health plan

This review summarizes scientific evidence about lifestyle factors and colorectal cancer, but it is not medical advice. Functional foods and exercise appear to support cancer prevention and may help during treatment, but they cannot replace medical care including screening, surgery, chemotherapy, or other prescribed treatments. If you have been diagnosed with cancer or have concerns about cancer risk, consult with your oncologist or healthcare provider before making significant dietary or exercise changes. Individual responses vary, and what works for one person may not work for another. Always discuss any new health regimen with your medical team, especially if you are currently undergoing cancer treatment or taking medications.