There is a worrying increase in cancer cases worldwide. To reduce the risk of cancer and lead a healthy life, it is essential to pay attention to your daily habits. So, what changes should you make to reduce the risk of cancer? Dr. Saurabh Sethi highlights the worrying increase in cancer cases among young adults, attributing it to lifestyle factors. He recommends simple dietary changes to reduce the risk of colorectal cancer, such as replacing sugary drinks with sparkling water.

According to the American Cancer Society, over 2 million new cancer cases are expected to be diagnosed in the U.S. by 2025. Globally, it is the second leading cause of death. Cancer cases are increasing more than ever, and the impact of our lifestyle cannot be ignored. Gastroenterologist Dr. Saurabh Sethi, who has been educated at Harvard and Stanford, and has one million Instagram followers, is sounding the alarm about rising cancer rates among young adults.

In a video shared on Instagram, he says, “I see people in their thirties and forties getting cancer compared to ten years ago. We can control certain risk factors.” Drawing on his expertise and clinical observations, Dr. Sethi shared four dietary changes that could help reduce the risk of cancer. These small dietary changes can make a big difference.

Dr. Sethi recommends replacing sugary soft drinks and energy drinks with sparkling water. He points out that consuming sugary drinks daily can increase the early onset of colorectal cancer by 32%. Colorectal cancer, also known as bowel cancer, colon cancer, or rectal cancer, is a type of cancer that develops in the colon or rectum and is one of the most common cancers worldwide. People over 50 are generally at higher risk. Family history and lifestyle factors such as diet and exercise also affect the risk. Therefore, reducing sugary drinks is a step forward.

The World Health Organization confirmed that no level of alcohol consumption is safe for our health. Therefore, the cocktail you drink is not good for your health. Sethi particularly recommends reducing alcohol for women. “Drinking two to three alcoholic drinks a day increases a woman’s risk of breast cancer by ten percent,” he says.

Red meat is associated with a number of cancer risks. Dr. Sethi wants to replace red and processed meats like hamburgers, hot dogs, and sausages, which have higher risks of colon and breast cancer, with lean proteins. Instead, he suggests lean proteins like fish, chicken, or turkey. Sometimes it’s not about giving up taste, but making smarter choices.

While finding refined grains may be easy and cheap, this convenience does nothing for your health. The gut doctor recommends replacing refined grains like white bread and pasta with whole grains like quinoa, oats, or whole wheat. Whole grains are also packed with fiber that supports gut health and can reduce the risk of cancer. This is a simple change added to a balanced diet. He emphasizes, “Your daily food choices are more important than you think!”