Reduce Bowel Cancer Risk Post 50 by Adopting Healthy Lifestyle Choices

April is Bowel Cancer awareness month. To support this we are continuing our holistic health series with a closer look at how we can reduce the risk of developing colorectal type cancers.

Statistics show that 9 in 10 people diagnosed with Colorectal (Bowel) cancer are aged over 50 years (Bowel Cancer UK). Because of this the government has introduced screening tests that involves looking for blood in your poo sample (faecal immunochemical test- FIT). The current scheme offers free testing for people aged 54-74, this is soon to be lowered to 50. Eligible participants will be automatically sent a faecal blood test through he post every 2 years (NHS). Bowel Cancer UK also states however that over 5 in 10 cases of Bowel Cancer in the UK are preventable.

The main symptoms to look out for are:

• Bleeding from your bottom

• Blood in your poo

• A change in your pooing habits; i.e. you may be going to the toilet more, or less often, or regularly have diarrhoea or constipation.

• You may lose weight, but your not sure why

• You may feel very tired all the time, but your not sure why

• You may have a pain or lump in your tummy

Bowel Cancer UK state; if you have any of these symptoms, talk to your GP, and ask about an at home-test.

In our recent blog article; How to Lower Your Risk of Cancer Post 50 we explored lifestyle factors that can contribute to cancer, including Bowel Cancer. Please read on for a more detailed look at how you can reduce your bowel cancer risk.

Eat a Healthy Balanced Diet and Avoid Key Triggers

Diet - eating a healthy balanced diet including fruit, vegetables, lean white meats, fish or nuts and pulses. Plenty of wholegrains and fibre are needed as they help push the food through the bowel more quickly, this ensures that any harmful bacteria is not sitting in the bowel for longer than necessary.

Research has found that low fat sources of calcium e.g. milk, yoghurt, dark green leafy vegetables, and other plant based sources (see the Vegan Society for further information), can also be beneficial as the calcium is thought to bind to free fatty acids and bile acids, creating a kind of soap that protects the gut lining as the acids are excreted quicker, so less able to cause damage to the gut lining. Further research is required however around whether foods or supplements with added calcium also have the same effect.

To reduce bowel cancer risk, post 50 years, eat a diet rich in wholegrain and fibre, low fat dairy, healthy protein, and plenty of fruit and vegetables. Image shows a colourful display of healthy diet choices using colourful graphics.

Foods to avoid or cut down on are;

Red meat - this contains haem iron (this gives the meat is red colour), the haem can turn into harmful compounds that damage the lining of the bowel, this is the same with any processed meat - i.e. anything that is preserved with nitrates (e.g. bacon, jerky, ham). The World Cancer Research Fund (Wcrf) state that white processed meats are a much safer option, as long as they do not contain nitrates. No link has been found with eating white meat (i.e. Chicken and Turkey) and bowel cancer (duck and goose can be classed as white meat but at present there is not evidence to support adding them to this statement). There is also some evidence that Vitamin D and Multivitamins can decrease the risk of Colon Cancer (Wcrf). See Wcrf Preventing Bowel Cancer fact sheet (here).

Harmful Substances

Alcohol consumption is also linked to Bowel Cancer; when we drink any type of alcohol it is broken down into compounds that damage DNA and can cause cancer. Alcohol can also encourage other harmful dietary or environmental compounds (such as tobacco) to enter our cells and cause further DNA damage. No amount of alcohol is classed as 'safe' when it comes to preventing Cancer. 7% of bowel cancers in the UK are linked to smoking, this increases with the amount of cigarettes smoked.

Keep Active

Keeping active in your later years can help prevent your risk of developing a colorectal cancer over 50 years. A mature couple keep active by enjoying a fast paced walk, surrounded by autumnal trees.

Being active helps you to achieve and maintain a healthy weight. 11% of bowel cancers in the UK are linked to Obesity. Body Mass Index or BMI is an indicator of a persons weight and if it is healthy for their height - to find out your BMI go to the NHS page 'Calculating your BMI' which gives more detailed information.

Active April is a fundraising campaign by Bowel Cancer UK. It encourages people to get active every day throughout April and get sponsored to raise vital funds to help Bowel Cancer Research. Get involved and start your healthy weight journey!

Disclaimer: 

This content has been produced purely for educational and informational purposes only. It is NOT intended to replace the advice, diagnosis or treatment of Healthcare Professionals and Medical Guidelines.