Hello everyone — and welcome spring (almost)! We made it. The snow is slowly melting, the days are stretching a little longer, and there’s a sense of renewal in the air. Spring often feels like a fresh start — a time to step outside, move our bodies and refocus on our health.
Over the past year, colorectal cancer has felt particularly close to home to me because I lost someone dear to this disease. It was also jarring to learn that public figures Catherine O’Hara and James Van Der Beek faced colorectal cancer. March is both Nutrition Month and Colorectal Cancer Awareness Month, which makes it the perfect time to talk openly about prevention, early detection and the powerful role that lifestyle plays in our health.
Small habits, big impact
The good news? There are everyday actions that can help lower the risk of colorectal cancer and support overall health.
- Sit less, move more: You don’t need an intense workout plan. A simple daily walk, light gardening, or even standing more often throughout the day can make a real difference.
- Maintain a healthy weight: Excess body weight is associated with increased risk — gradual, sustainable habits matter more than drastic changes.
- Limit alcohol, avoid smoking, and reduce processed meats: These factors are all linked to higher colorectal cancer risk.
- Choose fibre-rich foods and include dairy: Whole grains, fruits, vegetables, legumes and adequate calcium intake all play a protective role in digestive health.
If you’d like to explore what a balanced diet looks like in practical terms, join us on March 24 for Nourish Your Bones. This is a wonderful opportunity to learn from a nutritionist, ask your questions and gain tools you can use right away. You can also read more about the risk factors of colorectal cancer.
Symptoms not to ignore
- Persistent changes in bowel habits (frequent diarrhea or constipation).
- Narrowed stools.
- Bright red or very dark red blood in the stool.
- Black stools.
- Pain or discomfort in the rectum.
- Bleeding after bowel movements.
If you notice a recent and persistent change, consult a physician or specialized nurse practitioner right away for assessment and treatment. If you do not have a family doctor, you can use Quebec’s GAP service by calling 811 and then choosing option 3, or by visiting the GAP website.
Know your screening options.
Early consultation can truly save lives. Screening allows colorectal cancer to be detected early — often before symptoms appear — and, in many cases, before cancer even develops.
There are two main screening tests
1. FIT (Fecal Immunochemical Test)
The FIT detects tiny amounts of blood in the stool that are invisible to the naked eye. If the result is abnormal, you will be referred for a colonoscopy.
For people at average risk, a FIT is recommended every two years if they:
- Are between 50 and 74 years old.
- Have no symptoms.
- Have no personal history of colorectal cancer, polyps or inflammatory bowel disease.
- Have no family history of colorectal cancer, polyps or genetic syndromes.
- Are insured by Quebec’s public health insurance plan.
When a FIT detects blood, a colonoscopy is recommended to confirm the diagnosis.
2. Colonoscopy
A colonoscopy allows direct visualization of the inside of the large intestine. It can detect polyps (which can be removed before they become cancerous) and cancer at an early stage.
Those who are at increased risk may need earlier or different screening. This group includes the following people:
- Between 40 and 74 years old.
- A family history of colorectal cancer or polyps (without a known genetic syndrome).
- Has no symptoms.
- No personal history of colorectal cancer, polyps, inflammatory bowel disease or genetic syndromes.
- Insured by Québec’s public health insurance plan.
A healthcare professional will determine whether a FIT or a colonoscopy is most appropriate based on personal and family history.
A spring reminder
Spring invites us to take stock — to notice what feels different, what needs attention and what small changes we can make over the months ahead.
Balanced nutrition. Gentle movement. Paying attention to our bodies. Participating in screening when eligible.
Let’s make this season one of awareness, prevention and care — for ourselves and for the people we love. Hope to see you on March 24 for our Nourish Your Bones conference.
Anaïs