June is Bowel Cancer Awareness Month, making it the perfect time to discuss how diet and lifestyle choices can significantly reduce your risk of developing bowel cancer. At Verde Nutrition Co., we believe in the power of nutrition and healthy habits to enhance overall health and prevent disease.
Bowel cancer is one of the most common cancers in Australia, but it is also one of the most preventable. By making informed choices, you can lower your risk. Here are seven essential tips to help you stay healthy:
1. Maintain a Healthy Weight
Being above a healthy body weight is linked to various cancers, including bowel cancer. Keep your weight within a healthy range and avoid weight gain by eating a balanced diet and engaging in regular physical activity. A healthy BMI (Body Mass Index) is between 18.5 – 24.9kg/m2. Calculate your BMI by dividing your weight in kilograms by your height in metres squared.
2. Be Physically Active
Regular physical activity helps prevent bowel cancer by maintaining a healthy weight and promoting a healthy digestive system. Aim for at least 30 minutes of exercise daily, such as running, swimming, or even housework. Avoid prolonged periods of sitting.
3. Eat Less Processed Meat and Red Meat
Processed and red meats are associated with an increased risk of bowel cancer. Limit the intake of cooked lean red meat to less than 455g per week. Processed meats like bacon, ham, and sausages should be minimised or eliminated from your diet.
4. Drink Less Alcohol
Alcohol consumption is a risk factor for several cancers, including bowel cancer. National guidelines recommend no more than 10 standard drinks per week and no more than four on any one day. Reducing alcohol intake can significantly lower your cancer risk.
5. Eat Wholegrains, Dietary Fibre, and Dairy Foods
A diet high in fibre and whole grains supports a healthy digestive system. Aim for at least four serves of wholegrain or wholemeal foods daily, and include two serves of fruit and five serves of vegetables. Incorporate dairy foods like milk, yoghurt, and cheese, or calcium-rich alternatives into your diet, aiming for at least two and a half serves daily.
6. Quit Smoking
Smoking increases the risk of bowel cancer, so quitting is a critical step in cancer prevention. Seek support and resources to help you stop smoking and improve your overall health.
7. Get Screened Regularly
Regular screening is vital for early detection and prevention. From 1 July 2024, the eligibility age for bowel cancer screening in Australia will be lowered to 45. This change aims to improve early detection and outcomes for more individuals. Early detection can save lives, so ensure you participate in regular screening.
Dietary Tips to Reduce Bowel Cancer Risk
- Limit Red Meat Consumption: Choose alternative protein sources like fish, tofu, poultry, and legumes.
- Avoid Processed Meats: Minimising these can reduce cancer risk.
- Eat Plenty of Fruits and Vegetables: Aim for five serves of vegetables and two serves of fruit each day for essential nutrients and antioxidants.
- Incorporate Fibre-Rich Foods: Foods high in fibre, such as whole grains, legumes, fruits, vegetables, nuts, and seeds, promote digestive health and lower cancer risk.
By adopting these dietary habits and making informed lifestyle choices, you can significantly lower your risk of developing bowel cancer.
Stay proactive about your health and make these changes today!
