Early onset bowel cancer is increasing in people aged 25-49 across the world but the rise is more sharp in England compared to other countries, says a new Lancet study. Lifestyle factors play a significant role in raising the risk of this cancer. Poor diet with low fibre, more ultra-processed foods, obesity and a lack of exercise are key factors that are fueling its growth. Bowel cancer is the third most common cancer in the UK.
Bowel cancer develops in the large bowel, which includes the colon and rectum and depending on its location is named as either colon cancer or rectal cancer.
Symptoms of bowel cancer include changes in your stool, diarrhoea or constipation that isn’t usual, increase in frequency of visiting toilet, blood in your stool which may look red or black, bleeding from your bottom, feeling the need to pass stools frequently, stomach pain, a lump in your tummy, bloating, losing weight without trying, and feeling very tired for no reason.Consumption of high amounts of red and processed meat and low intake of fibre might be responsible for the high incidence of bowel cancer in the Western world. Additionally, obesity, lack of physical activity, tobacco and alcohol use, sleep deprivation, and other factors have been proven to further increase the risk of colorectal cancer.
Healthy lifestyle changes can significantly help prevent bowel cancer. Here are a few you can make.
1. Eat more fibre
Bowel cancer chances could be greatly reduced with a diet rich in fibre. This includes a wealth of leafy green vegetables, fibrous fruits, nuts and seeds, and consuming other fibre-rich foods. Foods like wholegrain cereals, wholewheat pasta, oats, beans, chickpeas, and lentils are all sources of fibre. Eating at 30 gm fibre every day can cut the risk of bowel cancer.
According to a study published in Springer, fibre in meals contributes to decreased transit time through the gastrointestinal tract, dilution of colonic contents, and enhancement of bacterial fermentation, which leads to increased production of short-chain fatty acids.
2. Drink sufficient water
Drinking 6-8 glasses of water is recommended to ward off bowel cancer risk. Water helps flush out harmful toxins and waste products from the colon, preventing their accumulation in the colon cells which could damage the organ. You can increase your fluid consumption by drinking milk, sugar-free drinks, fruit juices, smoothies etc.
3. Exercise regularly
One of the reasons of rise in colon cancer could be the sedentary lifestyle people are leading nowadays. An active lifestyle and workout routine can help reduce chances of this cancer. Walking, skipping, running, cycling – any workout can be considered to stay active.
4. Lose weight
Obesity or being overweight can increase your risk of bowel cancer. It is estimated that 11 out of 100 bowel cancers (11%) in the UK are linked to people not having a healthy body weight. Making efforts to shed pounds can cut the risk of developing bowel cancer.
5. Don’t smoke or drink
While 6 out of 100 bowel cancers occur due to alcohol consumption in the UK, 7 such cases happen due to smoking tobacco. The UK Chief Medical Officers (CMOs) advise that it is safest not to drink more than 14 units of alcohol a week on a regular basis.
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Healthy changes that can improve the quality of life
