As a founder of SECMEDS, I’m deeply concerned about the rising tide of bowel (colorectal) cancer in young adults. Recent reports show that cases in people under 55 have doubled over the past two decades. In fact, colorectal cancer is already the second-leading cause of cancer deaths in the U.S. and may become the #1 killer among young adults by 2030. These startling trends don’t mean panic – they mean we need to act.
While people with family history, genetics, some bowel diseases, etc., are at higher risk of colorectal cancer, certain life style factors such as, physical inactivity, a diet low in fruit and vegetables, low fibre, high fat diet, processed meat, overweight, alcohol and tobacco use increase the risk of colorectal cancer. The good news is that cancers that are linked to diet and lifestyle are largely preventable.
I want to explain the link between diet and colorectal cancer and what you can do to protect yourself and your loved ones.
Our diet high in ultra-processed “junk” foods (like packaged snacks, fast foods, and sugary drinks) can inflame the gut and fuel tumour growth. Lack of exercise, obesity, and poor nutrition also lower the immunity and raise cancer risk. Even stress, chronic anxiety and sleepless nights can spark body-wide inflammation and make it harder to fight off abnormal cells. Recent studies have found that common gut bacteria (certain E. coli strains) produce a toxin called colibactin that damages DNA in young patients’ colons. In short, a combination of unhealthy food, sedentary habits, stress, and changing gut microbes seem to be driving this increase.
- Eat a balanced diet. Choose plenty of fruits, vegetables, whole grains, and lean protein. Limit red meat and ultra-processed foods (those frozen dinners, chips, sweets, and sodas) since they contribute to gut inflammation.
- Stay active and maintain a healthy weight. Regular exercise and a normal weight lower many cancer risks. Aim for at least 30 minutes of movement most days (even walking or yoga counts).
- Manage stress. Chronic stress affects your whole body. Practice relaxation (deep breathing, meditation, or hobbies), get good sleep, and reach out for emotional support when you need it.
- Avoid tobacco and limit alcohol. Both are known to raise colorectal cancer risk.
- Pay attention to your body. If you notice any unusual signs – such as blood in the stool, persistent cramps, changes in bowel habits, or unexplained weight loss – don’t ignore them. Talk to your doctor right away. Symptoms caught early are much easier to treat.
Dr. Loveleen Johri
MD, DNB, DGO, MBBS
Founder, SECMEDS Second Opinion Experts
Sources: American Cancer Society, Center for Disease Control, National Institutes of Health
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