Cancer is a potentially deadly disease that occurs when abnormal cells divide and spread in an uncontrolled way. These cells can also damage nearby tissue and organs.
There are more than 200 types of cancer that can affect the human body. These depend on where in the body they start.
Among the most common types in the UK is bowel cancer, which accounts for around 11 percent of all cancer diagnoses.
It also has a high mortality rate, causing around 16,000 deaths annually, making it the second most common cause of cancer death.
Multiple factors can increase your risk for bowel cancer, which can be beyond your control, such as genetics.
However, others are very much influenced by lifestyle choices such as diet.
In fact diet is thought to be one of the main lifestyle factors behind the disease, with 13 out of 100 cases linked to eating too much red and processed meat, according to Cancer Research UK.
With this in mind, one expert revealed four steps we can all take to minimise the risk of developing bowel cancer.
Doctor Dave Nichols, NHS GP and resident doctor at MyHealthChecked, urged people to:
- Eat a balanced diet
- Up your intake of fermented foods
- Eat plenty of fibre
- Avoid ultra-processed food.
Not only could these steps help lower your risk of bowel cancer but keep your bowels healthy in general, minimising issues such as constipation, diarrhoea, bloating and gas, he said.
A balanced diet
Dr Nichols advised “embracing” a balanced diet.
He said: “The best way to improve your bowel health is to drink at least two to three litres of water a day, exercise regularly and embrace a balanced diet that contains a range of fresh, whole foods which are mainly from plant sources such as fruits, vegetables, beans and wholegrains.”
Fermented foods
Fermented foods such as sauerkraut, kimchi, yoghurt and kombucha are “your friend”.
Dr Nichols said: “There is evidence that probiotics may be helpful for gut health, and the best sources of these are fermented foods such as yoghurt, green olives, soft cheeses and sourdough.
“A well-balanced diet should contain enough foods with probiotics that additional supplementation should not be required.”
Fibre
Dr Nichols explained: “Fibre has many important functions within the bowel, such as increasing the weight and size of your stool and softening it, so it’s easier to pass.
“It’s crucial to aim for 30 grams of fibre a day, which is available from wholemeal bread, brown rice, fruit and veg, beans and oats.”
The NHS warns that most of us do not eat enough fibre on a daily basis.
Ultra-processed food
Dr Nichols added: “Limiting the intake of ultra-processed food is also important; reducing the intake of things such as crisps, breakfast cereals, sausages, ham, and mass-produced bread.”
Common symptoms of bowel cancer include:
- Changes in your poo, such as having softer poo, diarrhoea or constipation that is not usual for you
- Needing to poo more or less often than usual for you
- Blood in your poo, which may look red or black
- Bleeding from your bottom
- Often feeling like you need to poo, even if you’ve just been to the toilet
- Tummy pain
- A lump in your tummy
- Bloating
- Losing weight without trying
- Feeling very tired for no reason.
If you experience any signs of bowel cancer you should speak to your GP.
Other known risk factors for bowel cancer include smoking, drinking too much alcohol, obesity, not exercising enough, family history of the disease and age.
