Bowel cancer, also known as colorectal cancer, develops in the large bowel, which includes the colon and rectum. It is one of the most common cancers worldwide and can affect individuals of any age, though it is more frequently diagnosed in those over 50. While bowel cancer can be life-threatening, early detection and adopting healthy habits can significantly reduce the risk.
What Is Bowel Cancer?
Bowel cancer arises when abnormal cells in the lining of the bowel grow uncontrollably. These cells can form polyps, some of which may become cancerous over time. The earlier bowel cancer is caught, the better the chances of successful treatment.
Who’s at Risk?
- Age: People over 50 are at greater risk, but younger cases are increasing.
- Lifestyle: Diet, alcohol consumption, and smoking play a role.
- Family History: A close relative with bowel cancer raises your risk.
Symptoms of Bowel Cancer
Recognising the symptoms early is critical. Common signs include:
- Persistent changes in bowel habits, such as diarrhea or constipation.
- Blood in stools or rectal bleeding.
- Abdominal pain, bloating, or discomfort.
- Unexplained weight loss.
- Feeling tired or breathless due to anemia caused by blood loss.
If you notice any of these symptoms, consult a healthcare professional for evaluation.
Ways to Minimise Your Risk
Recent research highlights the importance of lifestyle factors in reducing the risk. While some factors, like age and genetics, cannot be controlled, there are several evidence-based steps you can take to protect yourself.
1. A Balanced Diet
Eating a diet high in fibre and low in processed and red meat is crucial.
- Increase Fibre: Aim for at least 30 grams of fiber per day from whole grains, fruits, vegetables, and legumes.
- Reduce Red and Processed Meat: Limit your intake of foods like bacon, sausages, and red meat, which have been linked to higher bowel cancer risks.
2. The Role of Calcium and Milk
In recent news, researchers have found that consuming a glass of milk daily may reduce bowel cancer risk by up to 17%. Milk is a rich source of calcium, which is thought to have a protective effect on the cells lining the bowel. Other calcium-rich foods, such as leafy greens, almonds, and fortified plant-based milks, may also contribute to this benefit.
3. Stay Active and Maintain a Healthy Weight
Physical activity and maintaining a healthy weight are key to reducing your risk. Aim for at least 150 minutes of moderate exercise per week, such as walking, cycling, or swimming.
4. Avoid Smoking and Limit Alcohol
Smoking and excessive alcohol consumption increase the risk of many cancers, including bowel cancer. Reducing or eliminating these habits can make a significant difference.
5. Stay Hydrated
Drinking enough water supports healthy digestion and bowel movements. Aim for 6-8 glasses of water daily.
6. Regular Screening
For individuals over 50 or those with a family history of bowel cancer, regular screenings, such as stool tests or colonoscopies, are crucial. These tests can detect polyps or early-stage cancers, allowing for timely treatment.
How Recent Research Has Shaped Prevention Advice
A 2023 study highlighted the potential role of calcium in reducing risk, with milk being singled out as an easily accessible source. The findings suggest that even small dietary changes can make a measurable impact. This new evidence underscores the importance of viewing diet as a tool for long-term cancer prevention.
Preventing bowel cancer requires a proactive approach, including dietary adjustments, regular exercise, and staying on top of screenings. While the idea of a single glass of milk per day may seem like a small change, it is one of many steps you can take toward a healthier future.
If you’re concerned about your bowel cancer risk or experiencing any symptoms, book an appointment with a healthcare professional for advice tailored to your needs. Taking action today could make all the difference tomorrow!
