Even if you’re young, colorectal cancer should be on your radar. The disease is now the leading cause of cancer death in men under 50 and the second-leading cause of cancer death in women in the same age bracket, according to an annual report published by the American Cancer Society (ACS).
These findings aren’t totally surprising—researchers have been signaling a steady rise in colorectal cancer deaths in the past couple of decades. But the numbers do point to a “pretty alarming” trend, Babak Firoozi, MD, a board-certified gastroenterologist at MemorialCare Orange Coast Medical Center in Fountain Valley, California, tells SELF.
The recent data seem to reflect what some experts are seeing in person with their patients. Amalia Stefanou, MD, a surgeon in the Gastrointestinal Oncology Program at Moffitt Cancer Center in Tampa, tells SELF that her practice deals with colorectal cancer in young folks nearly every day.
There are a lot of unknowns about what’s fueling the rise of the condition in people under 50, Dr. Stefanou says. And some potential causes go beyond what people can control on an individual level. (For example, the National Cancer Institute points out that scientists are studying how environmental factors, like air and water pollution and the use of certain pesticides, may play a role here.)
But simply being aware of how colorectal cancer may show up—and the everyday steps that can help make a difference in your health holistically—is a great place to start if prevention is top of mind for you. Here’s what you should know.
1. Start by looking into your family’s health history.
This is a biggie: The ACS’s new report notes that up to a third of people who are diagnosed with colorectal cancer before the age of 50 have a genetic link to the disease. You should also dig into your family’s history of advanced polyps, which are growths on the inside lining of the colon that can turn into cancer, Electra Paskett, PhD, the director of the Division of Cancer Prevention and Control at The Ohio State University College of Medicine, tells SELF.
If you have a first-degree relative—say, a parent or sibling—who was diagnosed with colorectal cancer or was notified of a concerning finding during a check-up or screening, flag that to your doctor. (Even if they weren’t officially diagnosed with the disease, a relative’s experience with precancerous polyps is worth noting because the growths could have progressed if they hadn’t been detected and presumably removed.)
This all matters because having a family history of colorectal cancer helps to get you approved for earlier screenings, which can include stool tests and exams like a colonoscopy. Most people should start colorectal cancer screening at 45—but having the condition run in your family can open the door for that crucial testing much sooner.
2. Be aware of symptoms that may feel subtle at first.
The signs of colorectal cancer can be hard to pin down initially. “For gastrointestinal cancers, a very common symptom, like abdominal pain or a change in bowel habits, can be the sole presenting symptom,” Christopher G. Cann, MD, an assistant professor in the Department of Hematology/Oncology at Fox Chase Cancer Center in Philadelphia, tells SELF.
Other potential red flags include having diarrhea, constipation, or narrow poops for more than a few days; feeling like you need to poop but not feeling relieved after you go; seeing blood in the toilet or on the toilet paper you use; seeing blood in your poop (which may look black or even tar-like); unintended weight loss; and feeling very weak and fatigued.
We all get crampy, tired, and have bathroom trouble from time to time—but if you’re dealing with digestive symptoms and they seem to drag on, or they just feel off or new to you, Dr. Cann says it’s “imperative” to speak up and flag them to a doctor. “Please don’t wait to reach out,” he says. Your symptoms might be due to something easy to take care of, like hemorrhoids, but they could also be pointing to something more serious—and if that’s the case, you don’t want to delay treatment.
Related: I Was Diagnosed With Colon Cancer at 32. Here Are the First Symptoms I Had
3. If you smoke or vape, make a plan to quit.
Quitting smoking significantly lowers your risk of at least 12 major types of cancer, including colorectal cancer. As for vaping? It’s not a great alternative, Dr. Firoozi says. Research suggests that certain substances found in the aerosol of e-cigarettes can potentially increase your risk of developing cancer too.
We know these are tough habits to kick, so if you need some motivation or just a little help getting started, check out our guides to quitting smoking and vaping.
4. Add more nutritious stuff to your plate.
The link between what you eat and drink and the development of colorectal cancer is super murky right now. (For example, some evidence suggests that cutting back on red meats like beef or pork or highly processed meats like hot dogs and sausages might be helpful, but the connection is unclear and the jury’s still out on this.)
That said, loading up on colorful fruits and vegetables and nourishing whole grains is good for you for a whole bunch of reasons, and potentially helping to lower your colorectal cancer risk may be one of them, per the ACS. These foods are filled with protective nutrients, like antioxidants. They’re also great sources of fiber, a type of carb that keeps your bowel movements regular, Dr. Stefanou says; some studies suggest this might support your gut in ways that help stave off disease—but again, the research is mixed and more of it is needed.
Eating “well” might feel overwhelming sometimes, but it doesn’t have to be: Start with the foods you can regularly access (both in terms of where you live and your budget). Then work with what you have: Roast a creative mix of veggies on a sheet pan, snack on fiber-rich foods, swap in multigrain bread when you make a sandwich, or reimagine your morning oatmeal.
5. Find a form of movement you enjoy keeping up with.
A wealth of research has shown that exercise can significantly reduce colorectal cancer risk. One potential reason for that? Anton Bilchik, MD, PhD, surgical oncologist, chief of medicine, and director of the Gastrointestinal and Hepatobiliary Program at Saint John’s Cancer Institute in Santa Monica, California, tells SELF that staying physically active helps your body ward off persistent inflammation—a well-established precursor to all sorts of chronic conditions, including cancers. Plus, working out helps to regulate lots of processes that keep your body functioning, like your immune system and digestive system.
Any movement is better than none, but building up to at least 150 minutes of moderately intense activity a week—say, a brisk, 20-minute walk a day—is a sweet spot. And if you’re having trouble getting there, read up on all the motivation you need to get moving here.
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