Seven ways to reduce your risk of bowel cancer


 Five people standing in a line, viewed from behind, with their arms around each other

Each 30 minutes somebody dies from bowel most cancers, making it the UK’s second largest most cancers killer. Nevertheless, this shouldn’t be the case because it’s a treatable and curable illness, particularly if identified early.

We don’t know what causes most bowel cancers, however we do know that some components improve your threat of growing the illness. A few of these components, equivalent to age and genetics, can’t be modified. Nevertheless, analysis reveals that round half (54%) of all bowel cancers may very well be prevented by making easy modifications to your weight-reduction plan and life-style.

This Bowel Most cancers Consciousness Month, Bowel Cancer UK is encouraging folks dwelling throughout the nation to make small modifications to assist stack the chances towards bowel most cancers and  to cut back their threat of many different well being circumstances too.

Infographic showing ways to reduce the risk of bowel cancer by exercising, eating a balanced diet, stopping smoking,reducing the amount of alcohol consumed, and exercising regularly.

Make optimistic modifications to your weight-reduction plan

Eat much less purple and processed meat

There’s proof that consuming purple and processed meat can improve your threat of bowel most cancers.

Pink and processed meats embrace beef, lamb, pork, goat, sausages, bacon, cured meats and reformed meat merchandise. If you happen to eat greater than 90g of purple or processed meat per day, attempt to minimize right down to not more than 70g per day.  1 rasher of again bacon is about 25g, 1 sausage about 60g, one cooked medium pork chop is about 120g and a medium steak is round 115g.

Eat extra fibre

Fibre is a vital a part of a nutritious diet because it aids digestion, prevents constipation and helps to cut back your threat of bowel most cancers. Meals like wholegrain cereals, wholewheat pasta, oats, beans, chickpeas, and lentils are all sources of fibre.

It is strongly recommended that adults eat a minimum of 30g every single day, for instance two slices of wholemeal toasted bread has 5.6g of fibre and a baked jacket potato with skins on is 4.7g.

Preserve hydrated

Goal to drink 6-Eight glasses of fluid every single day. Water, decrease fats milk and sugar-free drinks together with tea and occasional all rely. Fruit juice and smoothies additionally rely in the direction of your fluid consumption, though they’re a supply of free sugars and so it is best to restrict consumption to not more than a mixed complete of 150ml per day.

Sugary drinks are one of many major contributors to extra sugar consumption amongst youngsters and adults within the UK. Swap sugary delicate drinks for weight-reduction plan, sugar-free or no added sugar varieties to cut back your sugar consumption in a easy step.

Preserve a wholesome physique weight

Being chubby or overweight and carrying loads of weight round your waist can improve your threat of bowel most cancers. It’s estimated that 11 out of 100 bowel cancers (11%) within the UK are linked to folks not having a wholesome physique weight.

Measuring your BMI (Physique Mass Index) is an easy approach of discovering out if you happen to’re a wholesome weight on your peak. You may verify your BMI on the NHS website.

Be extra bodily lively

People who find themselves extra bodily lively have a decrease threat of growing bowel most cancers. Being lively will help you preserve a wholesome physique weight and makes you’re feeling good.

The UK physical activity guidelines state that adults over the age of 19 ought to intention to be lively each day, with exercise of a minimum of average depth including as much as a minimum of 150 minutes in bouts of 10 minutes or extra over per week. One option to obtain that is to do 30 minutes of bodily exercise, equivalent to brisk strolling, 5 occasions per week, and as health improves this may be elevated to 60 minutes. If you happen to don’t do a lot bodily exercise, strive beginning with 10 minutes and improve the time step by step. This steering additionally recommends strengthening actions on two days per week.

In addition to being extra bodily exercise, adults and specifically these over 65, ought to minimise the period of time spent being sedentary for prolonged intervals.

Restrict your alcohol consumption

Alcohol is linked to seven varieties of most cancers, together with bowel most cancers. It’s estimated that about 6 out of 100 bowel cancers (6%) within the UK are linked to alcohol.

The UK Chief Medical Officers (CMOs) advise that it’s most secure to not drink greater than 14 items of alcohol per week regularly. The rules additionally say that if you happen to frequently drink as a lot as 14 items per week, it’s greatest to unfold your consuming evenly over three or extra days.

If you happen to want to minimize down the quantity you drink, having a number of drink-free days per week is an efficient method to reaching this.

Give up smoking

An estimated 7% of bowel most cancers circumstances within the UK are linked to tobacco smoking, and bowel most cancers threat will increase with the variety of cigarettes smoked per day.

We all know that people who smoke usually tend to develop non-cancerous growths within the bowel – generally known as polyps – which might flip into most cancers if not found. If you wish to quit smoking, you possibly can learn extra about how to surrender in PHE’s Health Matters edition on stopping smoking.

Participate within the NHS Bowel Most cancers Screening Programme

It shouldn’t be forgotten that along with the six optimistic modifications outlined above, taking on the provide of bowel screening – if you happen to’re eligible to be screened – is essential.

The NHS Bowel Cancer Screening Programme can detect bowel most cancers at an early stage in folks with no signs, when it’s simpler to deal with and the prospect of survival is bigger.

If you happen to’re registered with a GP and aged 60-74, you’ll obtain a take a look at within the publish each two years. It’s a easy take a look at that may be carried out at residence in personal and it comes with step-by-step directions. The take a look at appears to be like for hidden blood in your poo, which may very well be an early signal of bowel most cancers.

For extra details about bowel most cancers and to get entangled in Bowel Most cancers Consciousness Month, go to:


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