Bowel cancer, also known as colorectal cancer, is increasingly affecting younger people. While this cancer is traditionally linked to older adults, recent studies have shown a decline in bowel cancer among the older population due to better screening and treatment options. However, bowel cancer is on the rise for young adults under 50.
Research has highlighted lifestyle influences like obesity, alcohol consumption, and dietary habits as contributing factors to the early onset of bowel cancer. It is therefore essential for people to implement preventive measures. Changing to a healthier lifestyle can significantly lower the risk of early-onset bowel cancer. Here are seven lifestyle changes that you can make to maintain a long and healthy life.
1. Adopt a Fibre-Rich Diet
Having a diet rich in fibre is beneficial in maintaining a healthy digestive system. Research has shown that fibre-rich diets that include whole grains, fruits, vegetables, beans, and lentils can significantly reduce the risk of bowel cancer. Fibre promotes regular bowel movements, which decreases the time that harmful substances spend in the colon. Research recommends consuming at least 25-30 grams of fibre per day. You can have oats and bran for breakfast and snack on fruits such as apples, berries, and oranges. In your meals, you can incorporate vegetables such as broccoli, spinach, and carrots.
2. Limit Red and Processed Meat Consumption
Research has indicated that excessive red or processed meat can increase the risk of bowel cancer. Studies highlight that processed meats mostly contain harmful preservatives. Sausages, bacon, and deli meats often contain a harmful preservative called nitrates. This preservative, along with others, can lead to the formation of cancer-causing compounds.
Therefore, limiting red and processed meat in your diet can make you healthier and prevent bowel cancer. You can consider replacing these types of meats with healthier protein sources such as poultry, and fish, especially fatty fish like salmon, tofu, tempeh, and legumes.
3. Maintain a Healthy Weight
Obesity significantly increases the risk of bowel cancer due to excessive fat, particularly around the abdomen. This fat can produce hormones and inflammatory markers that may contribute to cancer development. Therefore, people suffering from obesity are at a higher risk of developing cancer.
To stay healthy, it is advised to maintain a healthy weight. You can do this by having a fitness routine in which you engage in moderate-intensity exercise for at least 150 minutes weekly. You can do brisk walking, cycling, or swimming. Additionally, having a balanced diet and monitoring your portion sizes can help prevent obesity.
4. Stay Physically Active
Physical activity not only reduces the risk of cancer through obesity; it also directly lowers the risk of bowel cancer by enhancing digestion and reducing inflammation. When you remain physically active, your gut motility will improve. As a result, carcinogens will spend less time in your colon. You can create a routine in which you take a stroll after meals, join fitness classes or sports teams, and practice yoga or Pilates.
5. Limit Alcohol Intake and Quit Smoking
Two risky lifestyle habits that contribute to bowel cancers and several other cancers are drinking and smoking. Alcohol produces carcinogenic byproducts and damages the lining of the colon and rectum. Meanwhile, tobacco contains carcinogenic chemicals that affect the lungs and gastrointestinal tract.
It is recommended to quit smoking and limit your alcohol intake. Smokers can seek the support of counsellors and try nicotine replacement products. Alcohol drinkers can stay within the recommended drinking limits, not exceeding more than 14 units weekly, and try alcohol-free alternatives.
6. Optimise Gut Health
Prioritising your gut health is essential in your overall digestive health. When you have a healthy gut microbiome, the risk of bowel cancer decreases. Research has shown that when the gut microbiome is disrupted, it can lead to several health problems, including inflammation. Research has identified antibiotics, stress, and a poor diet as common disruptors.
You can improve your gut health by consuming probiotics, found in fermented foods like yoghurt, kimchi, and sauerkraut. You can also avoid unnecessarily taking antibiotics and eating more prebiotic foods such as bananas, garlic, onions, and asparagus.
