These 3 Diet Changes May Reduce Your Bowel Cancer Risk By 47%

Bowel cancer is on the rise among younger people across the globe, with some of the largest increases existing in England, according to a paper published in The Lancet Oncology.About 120 people are diagnosed with the condition in the UK daily, Bowel Cancer UK warned. The disease is the fourth most common cancer in the UK. Though some of its causes are genetic and cannot be controlled by individuals, the UK Health Security Agency (UKHA) said that 54% of all incidences could be prevented through diet and lifestyle changes. Almost half (47%) of those are diet-related. Here’s how that percentage breaks down:1) 13% of risk is attributed to processed or red meat consumption A review of studies published in the Annals of Oncology found that your risk of colon cancer rises by 22% for every 100g of red meat you eat a day, while it rises by 18% for every 50g. Eating red and processed meat can increase your risk by 13% overall, Bowel Cancer UK warned.Some examples of processed meat include: sausages, bacon and hamdeli meats such as salamicanned meat such as corned beef,sliced luncheon meats (including those made from chicken and turkey)pâtés. Red meat includes mutton, beef, lamb, pork, venison and veal. The UKHSA said that cutting down your red and processed meat consumption to below 70g a day can be helpful if you’re currently above that number.2) 28% of the risk is linked to not getting enough fibre Most adults need 30g of fibre a day, but 90% of us don’t hit that figure. We average 20g instead, the NHS said.A 2011 paper found that for every 10g of fibre we eat a day, our bowel cancer risk may decrease by 10%. Bowel Cancer UK said not eating enough of the nutrient may raise your risk of developing bowel cancer by as much as 28%.Wholegrain versions of bread, rice, and pasta all contain more fibre than their white counterparts, while fruit, vegetables, nuts, seeds, and whole grains (like oats, bulgur wheat, and even popcorn) can also help you to meet your fibre goals. The NHS has some tips for reaching the crucial target. 3) 6% of the risk is linked to drinking too much alcohol Some meta-analyses of cancer research have found that bowel cancer risk rises by 4% for every two units of alcohol a day, as much as 17% for those drinking up to six units a day, and 33% for those drinking more than six units.Bowel Cancer UK puts the figure at 6% overall. The NHS said sticking to, or staying under, alcohol guidelines can help to reduce your risk of more than just bowel cancer. The guidelines are: Men and women are advised not to regularly drink more than 14 units a weekSpread your drinking over three days or more if you drink as much as 14 units a weekIf you want to cut down, try to have several drink-free days each week.There are other changes linked to increased bowel cancer risk, tooPer the UKHSA, 54% of bowel cancer risk comes from lifestyle factors. Bowel Cancer UK lists the ones not shared above as: Overweight and obesity (11%)Smoking (7%)Ionising radiation (2%)Too little physical activity (3%). If you’re aged 54-74 years old, you’re eligible to take part in the NHS Bowel Cancer Screening Programme, which can detect signs of bowel cancer long before symptoms begin.Taking this when offered is a good way to limit your risk of developing advanced bowel cancer which is harder to treat, UKHSA said, and can reduce your risk of mortality should you be diagnosed.Related...The Nutrient Linked To Lower Cancer, Heart Disease, And Dementia RiskThis 1 Poop Shape Can Indicate Bowel Health IssuesThis Is What Your Bowel Movement Frequency Says About Your Overall Health

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