9 ways young people can reduce their cancer risk: ‘Nobody’s ever too young for cancer’

Cancer may seem like an old person’s disease, but studies have shown that certain types have become increasingly prevalent in Americans younger than 50.

Recent research found that Gen X and millennial Americans are at higher risk of developing 17 cancers compared to older generations. Rates of colon cancer diagnoses, for example, have increased by 15% in adults 18 to 44 years old over the last 20 years.

“So many of my patients were told they were too young to worry about colorectal cancer,” Dr. Elena Stoffel, a University of Michigan professor of gastroenterology and director of Rogel’s Cancer Genetics Clinic, said last week. “But we all know nobody’s ever too young for cancer.”

University of Michigan physicians are sharing nine ways to reduce your risk of early-onset cancer — talk with your doctor about your family history of cancer and any unusual symptoms, stop smoking, limit alcohol use, eat a healthy diet, get sufficient sleep, exercise regularly, wear sunscreen, get protected against human papillomavirus (HPV) and limit exposure to pollutants.

Talk with your doctor

“It’s incredibly important to talk to your doctor about your family history of cancer,” Stoffel said. 

“If you say, ‘Actually, there are several people in my family who have all been diagnosed with colorectal cancer,’ that should set off red flags, bells and whistles,” she added.

Stoffel said that those who have a hereditary predisposition to colon cancer may need to start undergoing colonoscopies as early as their 20s. People at average risk should begin screening at 45.

Besides sharing their family history, patients should also speak with their doctor about any unusual symptoms.

“That discussion should integrate what we know about you, your family history, your health habits and behavior, to develop a plan for how we can take better care of you, with you invested in the process,” Stoffel explained.

Stop smoking

There are more than 1.25 billion tobacco users worldwide, according to World Health Organization data from 2022, even as many people kiss their cigs goodbye.

According to the American Cancer Society, smoking is responsible for 20% of US cancer cases and nearly 30% of cancer deaths. And lung cancer cases and deaths are expected to grow significantly in the next 25 years.

One study estimated that 1.2 million lung cancer deaths worldwide could be prevented over 70 years by banning the sale of cigarettes and other tobacco products to Gen Zers born between 2006 and 2010.

Limit alcohol use

Research is increasingly finding that drinking even a little bit of alcohol can be harmful to health.

The metabolism of alcohol produces a toxin known to damage DNA. Alcohol can also make it difficult for the body to absorb nutrients, trigger inflammation and harm the liver over time.

Eat a healthy diet

Studies have shown that a person’s eating habits can affect their chances of developing several types of cancer.

Researchers have warned that the high-fat, low-fiber Western diet can cause changes in the gut that raise the risk for early-onset colorectal cancer.

University of Michigan experts recommend prioritizing whole grains, fruits and vegetables and limiting red meat, processed meats, sugar and unrefined grains.

Get sufficient sleep

Experts generally suggest adults get seven to nine hours of slumber nightly.

Poor sleep disrupts the body’s 24-hour biological clock, affecting hormone balance and potentially raising the risk of developing cancers of the breast, colon, ovaries and prostate, according to Johns Hopkins Medicine.

Exercise regularly

Exercise can prevent obesity, which fuels several cancers. Working out can also keep hormones in check, inflammation at bay, the digestive system moving and the immune system healthy.

Wear sunscreen

A third of US adults admitted in a recent poll they never wear sunscreen, which is particularly worrisome because skin cancer is the most common type of cancer in the US.

The American Academy of Dermatology recommends wearing an SPF of at least 30, which blocks 97% of the sun’s UVB rays.

Some dermatologists advise applying two finger lengths worth of sunblock to your face.

Get protected against HPV

HPV is the most common sexually transmitted infection in the US, with at least 13 million new infections reported each year.

The virus is a major risk factor for oropharyngeal cancer, a type of head and neck cancer.

The Centers for Disease Control and Prevention recommends getting inoculated against HPV at 11 or 12 years old or as early as 9.

Limit exposure to pollutants

University of Michigan researchers recommend using air filters to reduce indoor air pollution and having well water tested for pollutants.