03/29/2026
March is Colorectal Cancer Awareness Month, and the data is sobering: colorectal cancer is now one of the leading causes of cancer-related death in the United States. While rates have declined in adults over 65, incidence is rising sharply in younger populations, particularly Generation X.
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Between 1988 and 2015, colorectal cancer rates in adults under 50 increased by 63% in the U.S. Gen X—now between the ages of 45 and 60—sits directly at the center of this trend. So what’s driving this increase, and more importantly, what can be done to reduce risk?
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From a nutrition standpoint, modern, Western diets are playing a major role. Increased consumption of ultra-processed foods and processed meats, combined with low fiber intake, higher added sugar, and frequent consumption of sugary beverages, has significantly altered gut health and metabolic function. Research shows that drinking two or more sugary beverages per day more than doubles the risk of colon cancer.
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A sedentary lifestyle further compounds this risk. Physical inactivity, along with rising rates of obesity and metabolic syndrome, is strongly associated with colorectal cancer development.
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What can Gen X do to reduce their risk?
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-Prioritize fiber intake. More than 90% of U.S. adults do not consume enough fiber.
-Move your body regularly. Long-term studies show that engaging in five hours of brisk walking per week or two hours of running, sustained over decades, significantly reduces the risk of digestive cancers.
-Avoid processed meats and ultra-processed foods.
-Limit or eliminate alcohol.
-Check and optimize vitamin D levels. Very low vitamin D levels (