How to avoid bowel cancer: 9 ways to reduce your risk

Eat smart: More fibre, less red meat

Boost your diet with fibre-rich foods

According to Bowel Cancer New Zealand, incorporating more whole grains and fibre into your diet helps maintain a healthy digestive system as an important step in preventing bowel cancer. Research indicates that fibre adds bulk to the stool, making it easier to eliminate waste more effectively, lessening constipation, while deactivating intestinal toxins.

Increasing your fibre intake might mean eating more:

• whole grains, such as brown rice, oats, whole wheat bread
• fruits, like apples, pears, and berries
• vegetables, such as broccoli, carrots, and peas
• legumes, like beans, lentils, peanuts, and chickpeas
• nuts, such as almonds, macadamias, and Brazil nuts.

Reduce red and processed meat

Red and processed meats contain compounds that can produce carcinogenic chemicals during cooking as well as digestion.

The International Agency for Research on Cancer (IARC) has classified processed meat as “carcinogenic to humans” and red meat as “probably carcinogenic to humans.” A UK study published in the International Journal of Epidemiology found a 20% increase in bowel cancer risk among those consuming red and processed meat at least four times a week compared to those who do so less than twice a week.

Consider reducing your consumption of meats such as beef, lamb, pork, ham, sausages, bacon, and salami. Try replacing these with fish, poultry, or plant-based proteins, or opt for meat-free days each week.

Take probiotic foods

Adding probiotics and fermented foods, such as yoghurt, kefir, sauerkraut, and kimchi, to your diet can help maintain a healthy balance of gut bacteria, which is essential for digestive health.

Look for healthy recipes

Making dietary lifestyle changes can be a simple process. Stay in touch with new ideas and recipes to help you manage your meat choices and improve your bowel health.

• Explore fibre-rich recipes available on the Bowel Cancer New Zealand website.
• Watch educational videos like those from WebMD to learn more about the benefits of a high-fibre diet.
• Explore vegetarian or vegan recipes.

Get moving: Energise your life with regular exercise

Regular physical activity is important for maintaining a healthy bowel. Exercise helps stimulate the muscles in your intestines, promoting regular bowel movements and reducing inflammation.

Physical activity is great for strengthening your cardiovascular health and immune function, too, and helps maintain a healthy weight. It also releases endorphins, which can improve mood and reduce stress, anxiety, and depression.

Tips for staying active

Busy individuals

• Short bursts of activity: Incorporate short bursts of physical activity throughout the day. For example, take the stairs instead of the lift, park farther from your destination, or walk during lunch breaks.
• Active commuting: Walk or cycle to work, or use public transport and get off a stop early to add some extra steps to your day.
• Desk exercises: Perform simple exercises at your desk, such as leg lifts, seated marches, or stretching, to keep your body moving.

Older adults

• Low-impact exercises: Engage in walking, swimming, or yoga. These activities are gentle on the joints, while still providing significant health benefits.
• Strength training: Take up strength-training exercises using resistance bands or light weights to maintain muscle mass and bone density.
• Balance exercises: Practice balancing on one foot or performing tai chi to improve stability.

Individuals with health concerns

• Consult your doctor: Before starting any new exercise routine, check with your healthcare provider to ensure the activities are safe and appropriate.
• Modified exercises: If high-intensity exercises are not suitable, opt for modified versions, such as chair exercises or water aerobics, which can provide a good workout without putting too much strain on the body.
• Consistent routine: Aim for moderate-intensity physical activity for around 150 minutes per week.

Achieve and maintain a healthy weight

Maintaining a healthy weight is essential for reducing your risk of developing bowel cancer. Excess body weight, especially around the abdomen, is linked to a higher risk of developing the disease, whereas a healthy weight lowers that risk by reducing inflammation.

A healthy weight can also reduce the risk of heart disease, diabetes, osteoarthritis, breast and bladder cancer, as well as increase your energy levels, physical mobility, and mental wellbeing.

Strategies for effective weight management

Monitor your calorie intake

• Track your food: Use a food diary or mobile app to track what you eat and drink. This can help you become more aware of your eating habits and identify areas for improvement.
• Calorie awareness: Pay attention to portion sizes and the calorie content of your diet. Choose foods that are lower in calories but higher in vitamins, minerals, and fibre.

Eat a balanced diet

• Variety of foods: Incorporate a range of nutrient-dense foods into your meals, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Limit sugary and processed foods: Reduce your intake of sugary drinks, snacks, and processed foods, which can contribute to weight gain and poor health.
• Regular meals: Keep mealtimes regular to maintain steady energy levels and prevent overeating.

Stay Active

• Regular exercise: Engage in regular physical activity, combining both aerobic exercises (like walking, cycling, and swimming) and strength training (like lifting weights or using resistance bands) to support weight management and overall health.
• Active lifestyle: Incorporate more physical activity into your daily routine, such as walking instead of driving, taking the stairs, or gardening.

Set Realistic Goals

• Achievable targets: Set realistic and achievable weight loss or maintenance goals. Aim for gradual weight loss (0.5 to 1 kg per week) rather than rapid weight loss, which is often unsustainable.
• Celebrate progress: Celebrate small achievements and milestones along your weight management journey to stay motivated.

Drink responsibly: Limit or skip alcohol for better health

Alcohol consumption is a known risk factor for bowel cancer. Limiting your alcohol intake can significantly reduce the harmful effects it can have on your digestive system. Cutting back can lead to better liver function, improved mental health, and decreased risk of other cancers and chronic diseases. Less alcohol can also improve sleep quality, increase energy levels, and aid physical and emotional wellbeing.

Recommendations for managing alcohol

Plan alcohol-free days

• Reduce overall consumption: Consider having alcohol-free days each week to reduce your overall intake. This can help you develop a healthier relationship with alcohol.
• Substitute with non-alcoholic options: Opt for non-alcoholic beverages such as sparkling water, herbal tea, or mocktails when socialising or relaxing at home.

Be mindful in social situations

• Set limits: Decide in advance how many drinks you will have and stick to your plan.
• Pace yourself: Drink slowly, and alternate alcoholic beverages with water to stay hydrated and lessen your intake.
• Choose lower-alcohol options: Select drinks with lower alcohol content, such as light beer or wine spritzers.

Quit smoking: Clear the air for your health

Smoking is a major risk factor for many cancers, including throat, mouth, bowel, and lung cancer. By quitting smoking, you’re reducing your risk for cancer as well as emphysema, heart disease, stroke, and high blood pressure.

Other benefits include improved overall health, substantial financial savings, lower health and life insurance premium costs due to the reduced health risks and decreased need for medical treatments related to smoking-related illnesses.

Strategies for quitting smoking

Seek professional help

• Consult healthcare providers: Talk to your doctor about how to quit smoking. They can provide resources, support, and possible medication to help you.
• Counselling and support groups: Join a support group or seek counselling to receive encouragement and share experiences with others who are also trying to quit.

Use nicotine replacement therapy (NRT)

• NRT options: Consider using nicotine patches, gum, lozenges, or nasal sprays to help manage withdrawal symptoms and reduce cravings.
• Follow a plan: Work with your healthcare provider to develop a personalised plan for using NRT effectively.

Adopt healthy habits

• Stay active: Engage in regular physical activity to help manage stress and reduce cravings.
• Healthy diet: Eat a balanced diet to stabilise energy levels and support your body’s recovery from smoking.
• Stress management: Practice stress-reducing techniques, such as deep breathing, meditation, or yoga, to help manage the urge to smoke.

Manage stress effectively

Chronic stress can negatively impact your digestive health and overall wellbeing. It can also lead to unhealthy choices, like smoking, drinking, or overeating as a way of coping.

Manage stress effectively by practising relaxation techniques, such as mindfulness, meditation, yoga, or deep-breathing exercises. Regular physical activity also helps reduce stress levels.

Stay hydrated

Drinking enough water is crucial for maintaining a healthy digestive system. Proper hydration helps keep your bowel movements regular and prevents constipation. Aim to drink six to eight glasses of fluids daily. Increase your intake if you are physically active and during the warmer seasons.

Get regular medical check-ups

Regular visits to your healthcare provider can help detect potential health issues early and are an opportunity to discuss any new or unusual symptoms, especially if they persist.

Be proactive: The importance of regular bowel screenings

Early detection is critical in preventing and treating bowel cancer, as it is with all kinds of cancers. Regular screening can help identify precancerous conditions and early-stage cancers when they are most treatable. With increasing numbers of people under the age of 50 developing bowel cancer, individuals need to be aware of symptoms and get checked immediately.

Although there is a publicly-funded bowel screening programme in New Zealand for those eligible, private health insurance can give you faster, earlier access to screening and treatment services, reducing the waiting time for examinations like colonoscopies. Many insurance plans also cover screening costs, follow-up procedures, and treatments for bowel cancer.

Recognising symptoms

• Know the signs: Be aware of persistent changes in bowel habits, blood in the stool, unexplained weight loss, and abdominal pain. Early detection through recognising symptoms can lead to better outcomes.

National Bowel Screening Programme

• Eligibility: In New Zealand, the National Bowel Screening Programme offers free screening every two years for individuals aged 60-74 years. Māori and Pasifika can start screening from age 50.
• Screening test: The programme uses a simple home test kit to check for blood in the stool, which can be an early sign of bowel cancer.
• Follow-up: If the test results are positive, a follow-up colonoscopy is scheduled to investigate further.

Family history and high-risk individuals

• Early screening: If you have a family history of bowel cancer, polyps, Lynch syndrome, or other colorectal syndromes, your doctor may recommend you screen earlier and more frequently.
• Genetic factors: Discuss with your healthcare provider about genetic testing if bowel cancer runs in your family, as certain genetic conditions can increase your risk.

How Policywise can assist you

Following the tips above helps reduce your bowel cancer risk, while the right health insurance helps you fight the disease if you get it. Policywise can ensure you get cover that includes access to colonoscopies and necessary treatments without the long wait times associated with public healthcare. This can make a significant difference in early detection and treatment, which are key to improving survival rates for bowel cancer patients.

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^{Disclaimer: This article is for general information only. Nothing in this blog or on this website is intended as medical, dietary, or financial advice. Although we aim to update our content regularly, you are advised to consult a Policywise adviser, health professional, or an appropriate specialist before acting on any information herein. They can factor in your personal circumstances or preferences and help guide your decision-making process.}