Bowel Cancer Awareness Month is an annual initiative of Bowel Cancer Australia running throughout the month of June (1-30 June), to raise public awareness of a disease that claims the lives of 77 Australians every week. Bowel cancer is the second most common type of newly diagnosed cancer in Australia affecting both men and women almost equally and is Australia’s second biggest cancer killer after lung cancer.
Bowel Cancer Awareness Month has a positive message – saving lives through early detection – as bowel cancer is one of the most curable types of cancer if found early. While no cancer is complete preventable, it is estimated that changes in diet and physical activity could reduce the incidence of bowel cancer by up to 75%.
Click on following link to read more – https://www.bowelcanceraustralia.org/bowel-cancer-awareness-month
DECREASES BOWEL CANCER RISK (Source: Bowel Cancer Australia)
1. Physical Activity – Studies show convincing evidence that higher levels of physical activity protect against colon cancer but not rectal cancer.
Healthy Tips – Aim to exercise for at least 30 minutes per day, such as brisk walking where heart rate is elevated, then gradually increase to 60 minutes per day.
2. Foods Containing Dietary Fibre – Updated data shows convincing evidence that foods containing dietary fibre protect against bowel cancer (10% decreased risk per 10g/day).
Dietary fibre is contained in plant foods. Limited evidence suggesting non-starch vegetables (i.e. green, leafy vegetables, broccoli, spinach, bok choy but not vegetables such as potatoes)
and fruits protect against bowel cancer.
Healthy Tips – Eat a healthy diet with relatively unprocessed cereals (grains), legumes, non-starch vegetables, fruit, seeds and nuts. Limit refined starchy foods such as
highly processed breakfast cereal (eg., cornflakes), white bread, white rice.
3. Garlic, Milk, Calcium – Studies show garlic, milk (9% decreased risk per 200g/ day), and calcium (22% decreased risk for groups with the highest calcium intakes – dietary
and supplemental sources) probably protect against bowel cancer.
Healthy Tips – The World Health Organisation’s (WHO) guidelines for adults is a daily dose of 2-5g of fresh garlic (approx. 1 clove) or other formulations that are equal to
2-5mg of allicin (the active component). AND 1 cup (~250ml) of milk per day. OR Two and a half serves a day of milk alternative with added calcium (100mgs per 100mls).
INCREASES BOWEL CANCER RISK (Source: Bowel Cancer Australia)
1. Read & Processed Meat – Studies show convincing evidence of increased bowel cancer risk with consumption of red (17% increased risk per 100g/day) and processed meat (18% increased risk per 50g/day).
Healthy Tips – Consume less than 500g a week, very little if any to be processed. Cook meat carefully, as charred or blackened meats can damage the cells lining the bowel. Partly cook meat inside to reduce cooking times on open flames, grills or BBQs AND Keep cooking temperatures low and use marinades to protect meat from burning.
2. Alcoholic Drinks – Studies show a 10% increased risk for bowel cancer per 10g ethanol/day.
Healthy Tips – Limit consumption to no more than two drinks a day for men and one drink a day for women, with two alcohol free days a week. A standard alcoholic drink contains approx. 9g of ethanol. For example – A stubby of beer (375ml ~15.4g ethanol), A stubby of light beer (375ml~7.9g ethanol), 1 glass of red wine (100ml~9.6g ethanol), 1 spirit nip (30ml~8.7g).
3. Body Fatness & Abdominal Fatness – Be as lean as possible within normal range of body weight. Studies show convincing evidence that (i) greater body fatness is a cause
of bowel cancer, (ii) abdominal fatness is a cause of bowel cancer (17% increased risk with increased waist to hip ratio). Type 2 diabetes is increasingly recognised as an independent
risk factor for bowel cancer.
Healthy Tips – Maintain body weight within the normal range from age 21.
4. Smoking – There is now sufficient evidence that tobacco smoking is a cause of bowel cancer (38% increased risk of 40 cigarettes per day).
Healthy Tip – Quit smoking.