Medical Oncologist Reveals Three Simple Ways to Cut Colorectal Cancer Risk

Rising Cancer Rates Demand Urgent Action

Colorectal cancer cases are surging among younger adults, creating an urgent need for proactive prevention strategies. Dr. Pashtoon Kasi, medical director of GI medical oncology at City of Hope Orange County, points to alarming trends: younger people are consuming more ultra-processed foods, more sugar, and less fiber, while experiencing higher rates of obesity and metabolic dysfunction, alongside lifestyle factors like alcohol use and prolonged sedentary time.

The statistics paint a sobering picture. Colorectal cancer is the second leading cause of death from cancer in the United States. While most cases traditionally occurred after age 50, in recent years, we have seen a rise in colorectal cancer cases in young adults. This shift has prompted medical experts to lower screening recommendations and emphasize prevention strategies that anyone can implement.

Three Evidence-Based Prevention Strategies

According to leading medical oncologists, three key lifestyle modifications can significantly reduce colorectal cancer risk. "The most important things someone can do are to be physically active, maintain a healthy weight, limit alcohol, and eat a fiber-rich diet centered on whole foods such as vegetables, fruits, whole grains, and legumes instead of packaged, ultra-processed foods," Dr. Kasi said.

The first strategy focuses on physical activity. A lifestyle that includes regular physical activity is linked to a decreased risk of colorectal cancer. Experts recommend at least 150 minutes of moderate exercise, like brisk walking, or 75 minutes of vigorous exercise, like running, each week. This doesn't require gym memberships or expensive equipment – even household chores and yard work contribute to your weekly activity goals.

Weight management represents the second crucial factor. Excess body weight (overweight or obesity) increases the risk of colorectal cancer in both men and women, but the link seems to be stronger in men. Healthcare providers typically use body mass index as a screening tool, with BMI higher than 25 might be a sign that you're overweight.

Dietary Changes That Make a Difference

The third strategy involves strategic dietary modifications that go beyond simple calorie counting. According to the World Cancer Research Fund, it's best to keep your red meat intake to 3 portions (350–500g) per week and avoid processed meats like bacon, beef jerky, and charcuterie cuts, as a diet with an excess of red meat can lead to an increased risk of cancer.

Plant-based nutrition emerges as a powerful protective factor. "The research is somewhat limited, but studies have shown that diets prioritizing plants, including vegetarian and pescovegetarian diets, are associated with a lower risk of colorectal cancer," explains Dr. Maqsood. The recommendation is practical: aim to fill half of your plate with vegetables or fruit at every meal.

Alcohol consumption requires careful consideration as well. Drinking 3 or more alcoholic beverages per day increases the risk of colorectal cancer. Moderation guidelines suggest no more than one drink a day for women or two drinks a day for men.

Beyond Prevention: The Screening Imperative

While lifestyle modifications provide substantial protection, medical experts emphasize that prevention strategies work best alongside proper screening protocols. "For most people at average risk who feel well, the current US guidance is to start routine colorectal cancer screening at age 45," he said. However, those with a strong family history of the disease should be screened sooner. "Start screenings around age 40 or 10 years before the youngest diagnosis in a first-degree relative, whichever comes first," he said.

The reality remains sobering for many patients. While making healthy lifestyle changes is important, Dr. Kasi noted that many younger patients do "everything right" and still develop colorectal cancer, which is why it's just as crucial to take symptoms seriously. This underscores why combining prevention strategies with appropriate screening creates the most comprehensive approach to colorectal cancer risk reduction.

These evidence-based strategies offer hope in an era of rising cancer rates. By implementing these three fundamental changes – regular physical activity, weight management, and strategic dietary modifications – individuals can take meaningful steps toward reducing their colorectal cancer risk while building healthier lifestyles that benefit overall well-being.