Katie Couric said she follows 3 tips to prevent colon cancer after her husband died of the disease

• Katie Couric has advocated for colon cancer awareness since her husband died of the disease in 1998.
• She said it's more important than ever to know your risk, as colon cancer is on the rise in young people.
• Couric said she sticks to a simple diet, exercise, and screening tips to help prevent cancer.

In the 1990s, colon cancer was considered a problem for older adults.

That's why it was a complete shock for Katie Couric when her husband, Jay Monahan, was diagnosed with stage 4 colon cancer in 1997. He died nine months later after his 42nd birthday.

Today, colon cancer has risen to the No. 1 cause of cancer-related deaths in people under 50.

For decades, Couric has been campaigning for better awareness of colon cancer's risks and prevention habits. She said it's more important now than ever.

"It is really heartbreaking to see an increase in young people in their early 40s, like my husband was, in their 30s, and even some in their 20s being diagnosed with this disease often at later stages," Couric told Business Insider.

Since her husband's death, and her own diagnosis with breast cancer (and subsequent remission) in 2022, the journalist said she's taken steps to reduce her risk of cancer.

Simple habits like diet and exercise can help to lower the risk, while regular check-ups are essential to catch it early enough for effective treatment.

"It is affecting people in the prime of their lives, when they have so much of their lives ahead," Couric said. "We really have to reduce the number of cases, and just as importantly, find these cancers early when they can be eradicated."

Cutting processed foods helps to reduce cancer risk

It's still not clear exactly why cases of colon cancer in younger people are rising, but diet likely plays a role.

Couric said her approach to reducing cancer risk is to focus on eating mostly whole, plant-based foods, since consistent research has linked packaged foods to a higher risk of cancer.

"Ultra-processed food, charred meat, high-fat diets. Those are culprits," she said.

Couric's typical diet includes plenty of fruits and vegetables, nuts and seeds, and green tea. Still, she does have a sweet tooth and enjoys occasional treats like chocolate and peanut butter cups.

For a healthier treat, she previously recommended making almond-stuffed dates, coating them in chocolate, and freezing them as a more nutritious alternative to candy bars.

"I'm not so strict that I don't also allow myself to indulge," she said. "But I try to, in general, eat really healthy."

Regular exercise is key to longevity

There's no single explanation for who gets cancer and who doesn't, and even young, fit people are being diagnosed with colon cancer.

"Right now, there's not one smoking gun. It might be a confluence of factors that are contributing to this," Couric said.

That said, getting more movement into your life is one of the most science-backed ways to improve and maintain your health.

"Exercise seems to be really important in terms of warding off all kinds of diseases from heart disease to cancers," Couric said.

Her exercise routine includes Pilates three times a week, which provides low-impact core strengthening and better mobility.

Couric said she also gets her daily steps in with regular walks. A few times a week, she aims to walk briskly, since a faster pace is linked to specific health benefits, including better overall fitness and a lower risk of chronic disease.

She also lifts weights and does calisthenics exercises like planks. "I want to keep my bones and my muscles strong, and you lose a lot of muscle mass as you age. So I'm trying to do a lot of strength training," she said.

Screening is the best way to prevent cancer

According to Couric, the most important rule for reducing cancer risk is keeping up with recommended screenings and preventive check-ups.

"I get my screening religiously. For anything that I can get screened for, I do it, whether it's a colon cancer screening or breast cancer screening," she said.

Couric spoke to Business Insider as part of her partnership with the Cologuard Classic, an annual PGA tournament backed by Exact Sciences, a company specializing in cancer detection.

Colonoscopies are the gold standard for colorectal cancer prevention. They can detect cancer in its early stages, when it's most treatable, and help prevent cancer by removing polyps, growths that can become cancerous.

They're recommended for anyone with symptoms of colon cancer or with a family history of the disease.

Couric recently had her routine colonoscopy, and said the procedure found and removed three polyps that may have become cancerous if left undetected.

The American Cancer Society recommends colonoscopies starting at age 45 for people with average risk, five years earlier than previously recommended due to the growing number of early onset cases.

A growing number of more convenient cancer screening options are available, too. At-home stool tests like Cologuard aren't a replacement for colonoscopies, but can be the first line of defense in screening patients who may face challenges making an appointment.

Couric said many people between 45 and 50 don't realize they should get screened, inadvertently putting themselves at risk.

"The best test is the one that gets done, whether it's a colonoscopy or a Cologuard," she said. "We really just have to make sure people understand the facts and put aside any squeamishness or embarrassment they might have and talk to their doctor about getting screened."