As Colon Cancer Cases Rise In Youngsters, Consider These Preventive Tips

Research and medical reports suggest that colon cancer cases are increasingly being diagnosed in younger individuals, even those under 45 years of age. Traditionally seen as a disease affecting older adults, lifestyle changes such as poor diet, sedentary habits, obesity, smoking, and rising stress levels have been linked to this worrying trend. In some cases, genetics and inflammatory bowel diseases also play a role. What makes this concerning is that many youngsters often dismiss early symptoms like persistent stomach pain, rectal bleeding, or changes in bowel habits leading to late diagnoses. While not all cases can be prevented, adopting healthy lifestyle habits can significantly reduce the risk of colon cancer. In this article, we share tips to help you prevent colon cancer.

Follow these tips to reduce your risk of colon cancer

1. Eat a fibre-rich diet

Including whole grains, fresh fruits, vegetables, and legumes in your daily meals helps improve digestion and reduces the risk of colon cancer. Fibre adds bulk to stool, promotes regular bowel movements, and ensures harmful toxins are flushed out quickly, preventing them from lingering in the colon.

2. Limit red and processed meats

Excessive consumption of red meat (like mutton or beef) and processed meats (sausages, salami, bacon) has been linked to a higher risk of colon cancer. These meats contain compounds that may produce carcinogens when cooked at high temperatures. Choosing lean meats, fish, or plant-based proteins is a healthier option.

3. Maintain a healthy weight

Being overweight or obese increases inflammation and hormonal changes in the body, which can contribute to colon cancer. Youngsters can lower their risk by adopting balanced eating habits and engaging in regular physical activity to keep body weight within a healthy range.

4. Exercise regularly

A sedentary lifestyle is one of the key risk factors for colon cancer. Engaging in at least 30 minutes of moderate activity like brisk walking, jogging, cycling, or yoga on most days of the week improves digestion, boosts immunity, and helps regulate weight.

5. Stay hydrated

Drinking plenty of water throughout the day helps soften stool and promotes smooth bowel movements. This reduces constipation, lowers irritation in the colon, and decreases exposure of colon walls to harmful substances for prolonged periods.

6. Avoid smoking

Tobacco contains carcinogens that not only affect the lungs but also increase the risk of cancers in the digestive tract, including the colon. Quitting smoking at an early age significantly reduces cancer risk over time and improves overall health.

7. Limit alcohol intake

Excess alcohol consumption can damage colon cells and increase cancer risk. Youngsters should either avoid alcohol or consume it in moderation, ensuring it does not become a frequent lifestyle habit.

8. Prioritise gut health

Maintaining a healthy gut microbiome with the help of probiotics (like curd, buttermilk, fermented foods) and prebiotics (like bananas, garlic, onions) helps reduce inflammation and improves colon health. A strong gut environment may also protect against cancer-causing changes.

9. Manage stress levels

Chronic stress can indirectly contribute to unhealthy habits such as overeating, smoking, or drinking, all linked to colon cancer. Stress management techniques like meditation, mindfulness, hobbies, and proper rest can help improve mental and physical health.

10. Get regular screenings if at risk

If there's a family history of colon cancer, polyps, or inflammatory bowel disease, screenings such as colonoscopies should start earlier than usual. Regular medical check-ups can help detect precancerous changes and treat them before they progress.

11. Recognise and act on early symptoms

Youngsters often ignore signs like rectal bleeding, persistent constipation or diarrhoea, unexplained weight loss, or abdominal pain. Paying attention to these symptoms and consulting a doctor promptly can lead to early detection and timely treatment.

12. Adopt a balanced lifestyle

Along with diet and exercise, youngsters should maintain healthy sleep patterns, reduce junk food intake, and avoid unnecessary antibiotic overuse, which can harm gut health. A consistent, balanced lifestyle strengthens the body's natural defences against cancer.

Being aware of family medical history and opting for early screening, especially if there's a genetic risk, can also make a huge difference. Early detection combined with lifestyle changes remains one of the strongest defences against colon cancer in young people.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.