7 ways to reduce your risk of bowel cancer

Bowel cancer is one of the third most common cancer in Australia, but it is also one of the most preventable cancers.

You can significantly reduce your risk of bowel cancer by making healthy lifestyle choices and getting screened regularly. Here are seven tips on what you can do today to lower your risk.

1. Maintain a healthy weight

Being above a healthy bodyweight linked to various cancers, including bowel cancer. Reduce your risk by keeping your weight within a healthy range and avoiding weight gain.

An easy way to check if you’re a healthy weight is to work out your body mass index (BMI). Divide your weight in kilograms by your height in metres squared. A BMI between 20 and 25 is considered healthy.

You can maintain a healthy body weight by eating a balanced diet and doing regular physical activity.

2. Be physically active

Being active helps to reduce the risk of bowel cancer. Physical activity helps prevent weight gain, and it’s also good for your bowels as it helps remove waste.

Get active for at least 30 minutes each day by doing activities like running, swimming or housework. Avoid sitting for long periods.

3. Eat less processed meat and red meat

Processed and red meat can increase your risk of bowel cancer.

We recommend eating no more than one serve of lean red meat per day or two serves three to four times per week. Red meat includes beef, lamb and pork

Cut out processed meats or keep them to a minimum. Processed meats include bacon, ham, devon, frankfurts, chorizo, cabanossi and kransky.

4. Drink less alcohol

Alcohol is a risk factor for some cancers, and you may not realise that even drinking small amounts of alcohol increases your risk.

National guidelines recommend that you should drink no more than 10 standard drinks a week and no more than four standard drinks on any one day.

Try our tips for reducing your alcohol intake.

5. Eat wholegrains, dietary fibre and dairy foods.

A diet high in fibre and that includes wholegrain cereals can help ensure a healthier digestive system and maintain a healthy body weight.

Our recommendations are:

• at least four serves of wholegrain or wholemeal foods every day
• at least two serves of fruit and five serves of vegetables per day.

Similarly, dairy food should be a part of your diet. If you prefer to avoid dairy, opt for alternative foods that are sources of calcium.

We recommend eating at least two and a half serves of dairy foods (milk, yoghurt and cheese) or alternatives. Where you can, go for low-fat varieties.

6. Quit smoking

If you’re a smoker, you’re more likely to develop bowel cancer, so quitting smoking is a crucial way to reduce your risk.

7. Get screened regularly

If you’re aged 50-74, you can take part in the National Bowel Cancer Screening Program. You will automatically receive a free test every two years to do at home. The test can help identify early signs of bowel cancer.

Reduce your risk of bowel cancer by making a commitment to living a healthier lifestyle.

• To find out more about bowel cancer, visit our Bowel cancer section.
• For more information about what is a serve and healthy eating go to the Eat for Health website.