Colon cancer diagnosis is increasing in young people: ultra-processed foods under suspicion

Signs you should not ignore and screenings that save lives

• Rectal bleeding or blood in stool


• Changes in bowel habits (new diarrhea or constipation)


• Persistent abdominal pain or cramps


• Iron-deficiency anemia, unexplained fatigue


• Unexplained weight loss


Life-saving tools:


• Annual fecal immunochemical test (FIT). Easy, non-invasive


• Colonoscopy every 10 years if normal; earlier and more frequently if at risk


• CT colonography or sigmoidoscopy in specific scenarios


Many countries now recommend starting screening at 45. If you have family history, previous polyps, or inflammatory bowel disease, start earlier with a personalized plan. Sad statistic: less than 30% of the target population gets timely screening. We can do better.

I’ll share an anecdote that still moves me. M., 34 years old, programmer, ran 10 km on Sundays. Intermittent bleeding for nine months with “surely hemorrhoids.” I insisted during consultation: colonoscopy. Result: early tumor. Surgery, treatment, normal life today. He wrote me recently: “Thanks for insisting.” I replied: “Your future insisted” 🧡




Small decisions, big difference


You don’t need a monastic life. You need consistency. Here’s what I see works in patients and workshops.


• Rule of 3F: Fresh, Fiber, Fermentable. Fruits, vegetables, legumes, whole grains, nuts; and fermented foods like natural yogurt or kefir


• Goal of 30 g fiber daily. Simple path: 1 fruit + 1 large salad + 1 plate of legumes or whole grains every day


• Meat traffic light: green (fish, legumes), yellow (poultry), red (processed). Processed meats better rarely


• Ultra-processed foods out of routine. Use them as occasional “crutches,” not as diet base


• Sugar and sodas: cut by half now, then half of that half in a month. Your palate adapts


• Movement as habit: 150 to 300 minutes weekly + strength twice a week. Break sedentary time every 60 minutes. A couple of squats count 💪


• Alcohol: less is better. Alcohol-free days each week. Water and unsweetened coffee as default


• Sleep 7 to 8 hours. Chronic sleeplessness alters appetite hormones and inflammation. Your colon sleeps too


• Vitamin D and iron in check. Evaluate with your doctor if you have risk factors


• Screening plan in writing. Date, reminder, test name. If you schedule it, it happens 🗓️


Small “anti-inflammatory” menu for a busy day:


• Breakfast: natural yogurt with oats, berries, and nuts


• Lunch: bowl of chickpeas, quinoa, roasted vegetables, olive oil


• Snack: apple + fresh cheese or hummus with carrots


• Dinner: baked fish, pumpkin puree, green salad


And a psychological trick. Don’t forbid yourself everything. Shift the problem elsewhere. If you don’t buy the ultra-processed food, the couch won’t eat it for you. Whatever you choose, you choose for your “self” ten years from now.

I’ll close with quick questions for you:


• Are you 45 or older and haven’t had your first test or colonoscopy yet?


• Do you notice blood or changes in your bowel habits?


• Do you eat fiber every day?


• Did you move at least 30 minutes today?


• Which ultra-processed food can you replace this week with a real option?


If you answered “no” to any, you have an opportunity. Schedule your check-up, make your shopping list, walk 10 minutes now. Your colon loves simple repeated decisions. So do I because I see how stories change 😊