Bowel Health by Clinicians Technical Info

Bowel Cancer – Getting to the bottom of things

Cancer Research UK released new data this week. Men’s chances of getting bowel cancer in Great Britain have doubled since the mid 70s. Their lifetime risk has increased from around one in 29 to around one in 15. And for women bowel cancer risk has risen by more than a quarter going from one in 26 to one in 19. Bowel cancer is the second most common cancer in New Zealand.

Having read these statistics I thought it might be a good time to look at ways we can support our digestive health.  Cancer Research UK suggests that we may be able to prevent (35%) of cancer cases by changing our diets. There are also a number of lifestyle factors too, so below are a few tips that can help your digestive and overall health.

High fibre diet

There are 2 kinds of fibre which are important for digestive heath. Soluble fibre, as the name implies, can dissolve in water.  In the digestive system soluble fibre feeds good bacteria, helps reduce bad cholesterol and helps balance blood sugar levels.  It helps prevent diarrhoea or constipation and keeps the digestive system alkaline. Soluble fibre can be found in some fruits and vegetables (apples and prunes are good sources), psyllium, flax seed, legumes, nuts, seeds and oats. Insoluble fibre is the type most people know about that comes from fruit, vegetables and grains like bran.  It does not dissolve, but provides bulk for the faeces as it attracts water and its rough nature has an exfoliating effect on the digestive system.    

Diet rich in fruit and vegetables

So we know that they provide fibre, but fruit and vegetables are also rich in antioxidants, vitamins and minerals.  Try fruits and vegetables that are brightly coloured as these have the most vitamins and antioxidants. 

Red meat and processed meats

There is good evidence that high consumption of red meat is associated with colorectal cancer.   New Zealanders have one of the world’s highest intakes of red meat, with an average consumption of 48kg per year of lamb and beef alone in 1998.  Processed meat (salami, ham, bacon etc) are even worse as is charred meat, so try not to over-cook on the barbeque. 

Fish

Studies have shown that consuming fish reduces the rate of colorectal cancer, due to the good fats that it contains.

Bad fats

Try to minimise saturated fats, which mostly comes from animal products (meat, dairy) and especially hydrogenated fats (margarine and fried foods).  As we have seen with fish, good fats have a positive effect along with nuts and seeds.

Alcohol

Avoiding excessive alcohol intake may also help lower your risk of colorectal cancer. The American Cancer Society recommends no more than 1 drink per day for women or 2 per day for men.

Obesity

Obesity raises the risk of colon cancer in both men and women, but the link seems to be stronger in men.

More than 35 studies now suggest that regular exercise reduces the risk of colon cancer by up to 50%.

Water

Helps prevent constipation and removes toxins from the body.

Daily bowel movements– This is normal and variations in this can be due to low water intake, food allergies, poor nutrition and lack of exercise.

Finally, having regular check-ups are important for bowel cancer prevention.  Otherwise pay attention and if you notice any of the following abnormal signs, go and get things checked out with your Doctor immediately as early detection saves lives. See your health professional if you are experiencing the following:

• Change of bowel habits for more than a couple of weeks
• Rectal bleeding or blood in your stool
• Persistent abdominal discomfort, such as cramps, gas or pain
•  A feeling that your bowel doesn't empty completely
•  Weakness or fatigue
• Unexplained weight loss

If you have any comments about this article or want to share your ideas go to our facebook page alternatively email apple@nhlab.co.nz

Research:

COLORECTAL CANCER IN NEW ZEALAND

Cancer Research UK Press Release