Five Everyday Habits Raising Young Adults' Colon Cancer Risk

The Alarming Rise Among Younger Generations

We've been seeing an alarming rise in these cases for several decades among younger people. Between 1995 and 2019, CRC cases among young adults nearly doubled from 11% to 20%. The American Society of Clinical Oncology estimates that 10% of new colorectal cancer diagnoses are in people younger than 50. What makes this trend particularly concerning is that people are smoking less than their parents and grandparents, and our genetics haven't changed profoundly in the past few generations. That leaves us to grapple with the idea that part of the problem may lie in our lifestyle and environment.

Gastroenterologists are witnessing this shift firsthand. I'm a gastroenterologist, and every week I diagnose colon cancer or small pre-cancerous growths, called polyps. All five of the habits listed below are associated with an increased risk of colorectal cancer among younger people in their 20s, 30s and 40s. These aren't obscure behaviors—they're embedded in daily routines that millions of young adults consider harmless.

The Hidden Culprits in Your Daily Routine

The first major concern centers on what we eat. Large studies have found that diets high in ultra-processed foods are linked to getting colon cancer at a younger age. Eating packaged snacks, microwavable meals and many shelf-stable foods considered ultra-processed isn't just a problem for Type 2 diabetes or heart health. These foods dominate modern diets, yet their connection to cancer often surprises people.

Red meat presents another unexpected risk. While processed meats like hot dogs or cured bacon are linked to a higher risk of colorectal cancer, multiple large studies have found the association is still there for meats like steaks or hamburgers. Based on the data, I recommend limiting red meat to no more than three servings a week because that's the range that most studies indicate is less likely associated with cancer. However, there's hope: Marinating your meat first and slow-cooking at lower temperatures might help lower red meat's carcinogens.

Perhaps most surprising is the television connection. This was an actual study: People who spent 1-2 or two hours a day sitting and watching TV-screens had a 12 percent increased risk of getting colon cancer at a younger age – even after accounting for diet, obesity and other physical activities. This finding suggests something specific about prolonged screen-based sedentary behavior that goes beyond general inactivity.

The Alcohol Revelation

One of the most startling findings involves alcohol consumption. Even as little as one drink a week is associated with an increased risk of colon cancer at a young age. This challenges decades of messaging about moderate alcohol consumption. The problem is that alcohol is a carcinogen - it breaks down into a compound called acetaldehyde which can damage DNA. Decades of data show that wine does not help people live longer - meanwhile, people who drink more alcohol are more likely to die from cancer, including colon and breast cancers.

The research backing these connections is substantial. These findings are from studies that followed tens to hundreds of thousands of people over time, tracking habits and medical conditions as they evolve. These types of studies can't prove that one habit causes cancer. Yet the patterns are consistent enough to warrant serious attention from young adults who assume they're decades away from cancer risk.

A Path Forward

The American Cancer Society recommends 150-300 minutes of moderate intensity activity per week - and more steps per day seem to help, but any level of physical activity is welcome. The goal isn't perfection. My intention when I tell people about these risk factors is not utter perfection. Instead, what I want is for you to fully understand the risks as I do - and then decide what makes sense for your goals. For many people, cutting back on some of these habits - even a little - and replacing them with healthier ones may be worth the cost.

Early detection remains crucial. The risk for people under age 55 has increased, leading the U.S. Preventive Services Task Force to change its recommendation for the age at which adults should begin colorectal cancer screenings from 50 to 45. As lifestyle factors continue driving this concerning trend, understanding these everyday risks becomes essential for a generation that grew up assuming colon cancer was an older person's disease. The power to reduce risk lies largely in the choices we make daily—choices that may seem insignificant but compound over decades into life-altering consequences.