Causes of cancer in 20s and 30s: Lower your risk with these 6 food swaps, 5 healthy habits

Health risks of sugar treats: Cold desserts and packet snacks may offer comfort, but regular indulgence drains your immunity over time. Keep them occasional, not routine (Image: Pexels)

Cancer is no longer a distant danger. In the present day it affects everyone including the elderly, the children, the young. In the recent time, however, there has been a steady rise among those in the age bracket 20s and early 30s.

Many people in their early and late 20s and early 30s are today being diagnosed with cancer, says Dr Gaurav Jaswal, Director Radiation Oncology, Onco Life Cancer Centre, Talegaon. “We’re seeing a rise in early-onset cancers, especially breast, colon, and blood-related types. And while genes do play a part, it’s the day-to-day unhealthy lives that are pushing the needle,” he warns.

Dr Jaswal believes that just as unhealthy patterns contribute to disease, healthy ones can build resilience. “The lifestyles have changed dramatically over the last two decades,” he says. “Young people today are surrounded by processed food, spend long hours in front of screens, sleep less, and stress more than ever before. All of this creates chronic inflammation in the body, one that chips away your natural defences,” he suggests.

Also read | Cancers in children: Causes, symptoms and prevention strategies

However, he ensures that prevention is possible. Not through fads or fear, but through small, consistent habits that nourish rather than deplete. “Your body needs care, everyday. Eat clean, keep hydrated, move more, keep bad habits away, these are some simple yet most effective things that can protect you from cancer,” he says.

Dr Jaswal shares 6 food swaps and 5 healthy habits that could help lower your risk:

• Choose whole grains over refined ones: Replace white bread and pasta with oats, millets, and brown rice. These grains support your gut, lower inflammation, and help steady your energy through the day.

• Say goodbye to refined sugar: Instead of reaching for sweets or soft drinks, try dates, fruits, or a bit of jaggery. Sugar feeds more than just cravings, it fuels inflammation too.

• Eat your colours and fibre: Leafy greens, lentils, carrots, beets, pack your plate with them. Fibre helps your body detox naturally, and vibrant vegetables are full of protective nutrients.

• Ditch tinned and packaged food: Canned soups, instant noodles, frozen snacks, yes, they’re quick. But they come with additives your body doesn’t need. Stick to fresh, home-cooked fare when you can.

• Make sugary treats an occasion, not a habit: Cold desserts and packet snacks may offer comfort, but regular indulgence drains your immunity over time. Keep them occasional, not routine.

• Rethink what you drink: Skip fizzy colas and energy drinks. Instead, sip warm water, nimbu pani, or herbal tea. Your liver and hormones will thank you.

• Walk. Just walk: You don’t need a gym subscription or a fancy app. Just a 45-minute daily walk outdoors can help your circulation, clear your mind, and lower your cancer risk

• Sleep is non-negotiable: Rest is important. Your body repairs itself while you sleep. Cut screen time before bed, wind down with a book or soft music, and aim for at least 7–8 hours each night.

• Keep alcohol and tobacco away: Even the occasional smoke or drink  hampers your body’s resilience. The less you use, the stronger your system stays.

• Get screened, don’t wait: Whether it’s a blood test, mammogram, or colonoscopy, early detection can be a lifesaver. Don’t skip it just because you think you feel fine.

• Calm the noise inside: Stress isn’t just mental, it shows up in your cells. Try deep breathing, music, yoga, gardening, prayer. Find what soothes you, and practice it often.