Colon Cancer Prevention: 5 Everyday Habits a Colorectal Surgeon Avoids (And What To Do Instead)
Colorectal cancer used to be thought of as an older person’s disease, yet more people in their 20s, 30s, and 40s are now being diagnosed around the world. A large analysis by the American Cancer Society reports that early‑onset colorectal cancer is rising in over half of the countries studied, including many with otherwise strong health systems.
That trend can feel scary and unfair—especially when you’re doing your best to eat “okay” and stay active. The reassuring news is that while no one can completely control their cancer risk, many of the everyday choices that affect your colon are modifiable. Colorectal surgeons see the consequences of those choices up close, and some of them quietly avoid certain habits for themselves.
In this article, we’ll walk through five things a colorectal surgeon intentionally avoids to help lower her colon cancer risk—plus simple, realistic changes you can make without flipping your entire life upside down.
Why Colon Cancer Is Rising in Younger Adults
Colorectal cancer develops over years, often starting as small polyps in the lining of the colon or rectum. Genetics play an important role, but they don’t explain the rapid increase in early‑onset cases. Researchers now point to a combination of modern lifestyle factors:
- Highly processed diets low in fiber and high in refined carbs, sugar, and red/processed meat
- Sedentary time—especially long hours sitting at work or on screens
- Rising rates of obesity, insulin resistance, and type 2 diabetes
- Alcohol use and tobacco exposure
- Disrupted gut microbiome from diet, stress, and sometimes overuse of certain medications
“We’re seeing more young patients with advanced tumors who never imagined colon cancer could happen to them. That’s why I treat my own colon like a long‑term investment—I’m very deliberate about what I do every day.”
— Colorectal surgeon, clinic case discussion, 2024
The goal is not perfection; it’s stacking the odds in your favor. The five habits below are common, often overlooked, and—importantly—changeable.
1. She Avoids a Low‑Fiber, Ultra‑Processed Diet
The typical Western diet—white bread, sugary drinks, processed snacks, and frequent fast food—is consistently linked with a higher risk of colorectal cancer. One major reason: it’s low in fiber and high in additives and compounds that can inflame or irritate the gut.
Large cohort studies have found that people eating more dietary fiber (especially from whole grains, fruits, and vegetables) have a significantly lower risk of colorectal cancer compared with those who eat very little fiber. Fiber feeds beneficial gut bacteria, helps produce short‑chain fatty acids like butyrate that support colon cell health, and speeds transit time so potential carcinogens spend less time in contact with the intestinal lining.
Practical steps to shift your plate
- Make half your plate plants: vegetables, fruits, beans, or lentils at lunch and dinner.
- Swap refined grains for whole grains: choose oats, brown rice, quinoa, whole‑wheat bread or pasta most of the time.
- Eat beans or lentils 3–4 times per week: add them to salads, soups, or as a side.
- Keep fiber‑rich snacks handy: nuts, fruit, hummus with carrots, or air‑popped popcorn instead of chips and sweets.
2. She Limits Red and Processed Meat (and Charred Meats)
Processed meats—like bacon, sausage, hot dogs, and deli meats—are classified by the World Health Organization as Group 1 carcinogens for colorectal cancer, meaning there’s convincing evidence they increase risk. Red meat (beef, lamb, pork) is classified as “probably carcinogenic,” especially when eaten in large amounts or cooked at very high temperatures.
High‑heat cooking methods such as grilling or pan‑frying until meat is very well done can form heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), compounds that can damage DNA in colon cells in animal and mechanistic studies.
How she adjusts her plate instead
- Processed meats are rare “treats,” not staples. She avoids daily bacon, sausages, and deli meats.
- Red meat is kept to small portions, a few times per month.
- Cooking methods matter: more baking, stewing, or stir‑frying; less charring or cooking until blackened.
- Plant proteins take center stage: beans, lentils, tofu, tempeh, and nuts appear frequently.
3. She Doesn’t Ignore Long Hours of Sitting
Sedentary behavior—sitting for long stretches at a desk, in a car, or on the couch—is independently associated with higher colorectal cancer risk, even in people who exercise. Movement helps regulate blood sugar and insulin, supports a healthier body weight, and keeps the digestive system more active.
Observational studies suggest that people who are more physically active have a meaningfully lower risk of colon cancer compared with those who do very little activity. You don’t need to become an endurance athlete; consistent, moderate movement matters most.
Ways to move more without a gym
- Set a “stand and stretch” timer every 45–60 minutes. Walk a few minutes, refill your water, or do light stretches.
- Build walking into your routine: 10–15 minutes after meals can help both digestion and blood sugar.
- Use phone calls as “movement time”: pace your home or office during calls.
- Aim for at least 150 minutes/week of moderate activity (like brisk walking), as recommended by major guidelines, if your healthcare provider agrees.
4. She Uses Alcohol Carefully—Including in Mouthwash
Alcohol is a known risk factor for several cancers, including colorectal cancer. The risk tends to rise with the amount consumed, and even moderate drinking can contribute. For colon health and overall well‑being, many experts now suggest that “less is better” when it comes to alcohol.
One surprising source of alcohol some people overlook is mouthwash. Many commercial mouthwashes contain ethanol, sometimes at fairly high concentrations. On the surgeon’s personal “avoid” list, alcohol‑based mouthwashes come in fifth place—not because they are proven to cause colon cancer, but because she prefers to minimize unnecessary alcohol exposure and choose gentler options when possible.
A 2024 study reported that daily use of alcohol‑based mouthwash was associated with certain oral and systemic health concerns, though research is still evolving and does not prove cause and effect. It’s one more reminder to read labels and make informed choices.
Healthier alcohol habits
- Know that zero is the lowest‑risk option. If you choose to drink, keep it occasional and within medical guidelines.
- Replace alcohol‑based mouthwashes with alcohol‑free formulas recommended by your dentist, especially for daily use.
- Watch “hidden” alcohol sources: some tonics, tinctures, and mouth products contain ethanol.
5. She Refuses to “Wait and See” on Screening and Symptoms
Lifestyle changes help, but screening is one of the most powerful tools for reducing colon cancer deaths. Screening can detect precancerous polyps and early‑stage cancers, which are often much more treatable. Many guidelines now recommend starting average‑risk screening at age 45, and earlier if you have risk factors such as a strong family history, certain genetic conditions, or inflammatory bowel disease.
Colorectal surgeons frequently see people who delayed screening or dismissed symptoms like rectal bleeding, a change in bowel habits, or unexplained weight loss—sometimes for years. The surgeon in this example is very clear: for herself and her loved ones, she does not “wait and see.”
What she does instead
- Knows her family history: She talks openly with relatives about colon polyps, colorectal cancer, and related conditions.
- Follows evidence‑based screening schedules: colonoscopy or stool‑based tests at intervals her doctor recommends.
- Responds promptly to warning signs: blood in stool, persistent change in bowel habits, ongoing abdominal pain, or unexplained fatigue and weight loss bring her to a physician, not a search engine alone.
Common Obstacles—and How to Work Around Them
Knowing what a colorectal surgeon avoids is one thing; fitting these changes into a busy, stressful life is another. Many people face real barriers: limited time, tight budgets, cultural food traditions, or medical conditions that affect diet and activity.
If you feel overwhelmed
- Change one habit at a time. For example, start with a daily 10‑minute walk or adding one serving of vegetables per day.
- Use your environment: keep cut‑up fruits and veggies at eye level in the fridge; store soda and sweets out of sight.
- Lean on simple, affordable staples: frozen vegetables, canned beans (rinsed), oats, and brown rice are usually budget‑friendly.
- Ask for help: a dietitian, primary‑care clinician, or support group can offer tailored advice and accountability.
“We don’t need our patients to live like monks. We need them to make a few meaningful changes they can actually sustain for the long term.”
— Gastroenterologist, prevention clinic, 2023
How Strong Is the Evidence Behind These Habits?
Colon cancer risk is influenced by a web of factors—genetics, environment, lifestyle, and chance. No single behavior guarantees protection or causes disease on its own. However, multiple large studies and international guidelines converge on several themes:
- Higher fiber intake and more plant‑based foods are consistently associated with lower colorectal cancer risk.
- Processed meat clearly increases risk; high intake of red meat is also concerning, especially with high‑heat cooking.
- Physical activity is protective, while chronic sedentary time increases risk.
- Alcohol contributes to colorectal cancer risk in a dose‑dependent manner.
- Screening reduces both the incidence of advanced cancers and mortality by identifying polyps early.
These findings come from large observational cohorts, pooled analyses, and authoritative bodies such as the World Health Organization, the American Cancer Society, and the World Cancer Research Fund. While observational data can’t prove causation perfectly, the patterns are strong and biologically plausible.
A Realistic “Before and After” Daily Routine
To make this concrete, here’s an example of how someone might gradually shift daily habits closer to what a colorectal surgeon aims for. This is not a prescription, just an illustration.
Before
- Breakfast: white toast with butter and processed meat, sugary drink.
- Workday: 6–8 hours mostly seated, minimal breaks.
- Lunch and dinner: frequent fast food, red meat several times a week, few vegetables.
- Evening: several alcoholic drinks on many nights, alcohol‑based mouthwash before bed.
- Screening: puts off recommended colonoscopy out of fear.
After (over months, not days)
- Breakfast: oatmeal with fruit and nuts, or whole‑grain toast with eggs and vegetables.
- Workday: brief movement breaks every hour, short walk after lunch.
- Meals: red meat once every week or two, processed meats rarely; beans, lentils, and vegetables most days.
- Evening: alcohol reserved for occasional social events; switches to alcohol‑free mouthwash for daily oral care.
- Screening: discusses risks with a doctor, completes recommended test on schedule.
Bringing It All Together: Small Steps, Big Impact Over Time
Colorectal cancer’s rise in younger adults is a serious, global concern, but it’s not a reason for panic. Instead, it’s a call to pay more attention to how we eat, move, drink, and respond to our bodies’ early warning signs. The five habits this colorectal surgeon avoids—low‑fiber, ultra‑processed diets; heavy red and processed meat; long sedentary days; unnecessary alcohol exposure; and delaying screening—are all areas where most of us have at least some room to improve.
You don’t have to change everything at once. Choose one area that feels most doable this month—maybe adding a serving of beans a few times a week, taking a daily walk, or finally scheduling that screening you’ve been postponing—and build from there.
Your future self, years down the road, may never know the cancers that were quietly prevented. But the habits you practice today can help stack the odds in your favor—one meal, one step, and one informed choice at a time.
Next step: Take five minutes to write down one colon‑healthy change you’ll start this week, and share it with a friend or family member for accountability.
