How to prevent colon cancer: Healthy habits for millennials

In recent years, colon cancer has become one of the fastest-rising cancers among young adults. On average, about 1 in 24 men and 1 in 26 women will be diagnosed with colorectal cancer during their lifetime.

Once considered a condition that primarily affected people over 50, colorectal cancer is now showing up more often in people in their 20s, 30s and 40s. If you’re a millennial, understanding how to prevent colon cancer through healthy lifestyle choices and appropriate screening could be lifesaving.

With more younger people being diagnosed, it’s worth learning what might be driving the trend, warning signs to watch for and what steps you can take to help protect your colon health.

Why are colon cancer rates rising among young people?

According to the American Cancer Society, an estimated 107,320 new cases of colon cancer and 46,950 cases of rectal cancer will be diagnosed in the US in 2025. While the overall rates in older adults have declined thanks to routine screenings, cases in adults under 55 have been steadily increasing. In fact, about 20% of new colorectal cancer cases are now diagnosed in people under 55, up from just 11% in 1995.

While researchers are still working to understand the exact causes behind this shift, some contributing factors may include changes in diet, sedentary lifestyles, rising obesity rates and disruptions in gut health. But for many younger people, colon cancer seems to strike without any obvious risk factors.

However, the positive news is that when colon cancer is found in its earliest stages, it is very treatable. The survival rate at five years for early-stage colon cancer is about 90%.

That’s why it’s especially important to stay informed, recognize warning signs early and take prevention seriously.

Know the signs: Symptoms of colon cancer

Colon cancer often develops without symptoms in its early stages, which is why screening is so important. However, certain symptoms should prompt a conversation with your doctor, no matter your age:

• Changes in bowel habits that last more than a few days (diarrhea, constipation or narrowing of the stool)
• Blood in the stool or rectal bleeding
• Persistent abdominal discomfort (cramping, gas or pain)
• A feeling that the bowel doesn't empty completely
• Unexplained weight loss
• Fatigue or weakness

While these symptoms don’t always mean cancer, they should never be ignored, especially if they’re new or unusual for you.

What is the colon cancer screening age?

The goal of screening is to find and remove precancerous polyps before they become cancer or to catch cancer at its earliest, most treatable stage. Colon cancer is the third most common type of cancer diagnosed, but many of those cases could be prevented with screening.

The recommended colon cancer screening age has changed in response to rising early-onset cases. The U.S. Preventive Services Task Force and the American Cancer Society now recommend that average-risk adults begin screening at age 45 instead of 50.

Screening options include:

• Colonoscopy, usually every 10 years if results are normal
• Stool-based tests, often done annually or every 3 years

Colon cancer screenings for those at higher risk

If you’re at higher risk for colon cancer, your doctor may suggest a personalized screening plan tailored to your specific risk factors. This could mean starting screenings at a younger age or having them more frequently or using a particular type of test.

You should discuss early or more frequent screening with your provider if you have any of the following:

• A history of colon polyps or previous colon cancer
• Close relatives (especially under age 60) who’ve had colon cancer or polyps
• Inflammatory bowel diseases like Crohn’s disease or ulcerative colitis
• A personal or family history of inherited conditions such as Lynch syndrome or familial adenomatous polyposis

How to prevent colon cancer: 6 ways to lower your risk

Even if you’re years away from your first screening, you can start building habits now that help protect your colon health long-term. Here are six lifestyle changes that can make a difference.

1. Maintain a healthy weight

Carrying extra weight has been linked to a higher risk of colon and rectal cancer. Obesity can also increase inflammation and insulin resistance, both of which are associated with cancer development. Working toward a healthy weight through diet and exercise can reduce your risk significantly.

2. Eat a balanced, fiber-rich diet

What you eat matters. A diet high in red and processed meats (like bacon, hot dogs or deli meats) is associated with a higher risk of colorectal cancer. On the other hand, fiber-rich foods such as fruits, vegetables, whole grains and legumes support a healthy digestive system and feed beneficial gut bacteria. 

Here are a few simple swaps to try:

• Replace processed snacks with fresh produce
• Choose whole grains over refined carbs
• Limit meat-heavy meals and experiment with plant-based recipes

If you’re not sure where or how to begin, a registered dietitian can help.

3. Increase your physical activity

Regular movement supports healthy digestion and helps reduce inflammation in the body. Aim for at least 150 minutes of moderate activity, like brisk walking, biking or swimming, each week. Even short walks after meals can promote better gut motility and overall well-being.

4. Don’t smoke

Smoking isn’t just linked to lung cancer. It’s also associated with a higher risk of colon and rectal cancer. If you smoke, quitting is one of the most important steps you can take to lower your cancer risk and improve your health across the board.

5. Limit alcohol consumption

Heavy or frequent alcohol use can irritate the lining of the colon and contribute to cancer risk. For cancer prevention, it’s best to limit alcohol to no more than one drink per day for women and two for men, or avoid it altogether.

6. Stay hydrated

Staying hydrated and drinking enough water helps your digestive system function properly and supports regular bowel movements. Chronic dehydration can lead to constipation, which can increase the time harmful substances stay in contact with your intestinal lining. Make water your go-to beverage throughout the day.

What you can do today to prevent colon cancer

The sharp rise in early-onset colorectal cancer is a wake-up call for younger generations. Unlike many other cancers, colorectal cancer is often preventable with timely screening and modifiable risk factors.

Prevention doesn’t require a complete lifestyle overhaul overnight. Small, steady changes add up and can have a meaningful impact on your health.

• Talk to your doctor about your personal risk factors, especially if you have a family history of colorectal cancer or chronic digestive symptoms.
• Know the recommended colon cancer screening age and schedule your first screening by age 45, or earlier if advised.
• Start incorporating healthier habits into your daily life, one step at a time.

Millennials are facing a different landscape when it comes to colon cancer, but you’re not powerless. By taking an active role in your health now, you can reduce your risk and stay ahead of the curve.

Learn more about how to protect your health from colon cancer by downloading our free colorectal cancer treatment guide or find a GI specialist near you.