Lighten up for summer…and reduce your cancer risk

Warmer weather is typically a trigger to get in shape but if that isn’t enough incentive, what about getting healthy to reduce your cancer risk?

Bowel cancer is the second biggest cancer killer of Aussies but it’s also preventable. It’s estimated that changes in diet and physical activity could reduce the incidence of bowel cancer by up to 75%.

Bowel Cancer Australia has reviewed the latest evidence relating to specific diet and lifestyle factors and their link to bowel cancer. Here are the top tips.

1. Limit red meat consumption to 500 grams per week.
   

   Why?	Red and processed meats increase bowel cancer risk by 17% and 18% respectively.
   How?	– Swap red meat for white meat or vegetarian options. – Avoid processed meats such as cured, salted and smoked meats. – Par cook meat, use marinades or lower cooking temperatures to reduce cooking times on open flames or BBQs and protect meat from burning. Charring can release chemical compounds which can damage the cells of the bowel wall.

2. Limit alcohol to two standards drinks per day for men and one for women.
   

   Why?	Alcohol increases the risk of bowel cancer by 10% for every 10g ethanol/day.
   How?	– Be aware that a standard drink contains about 9g of ethanol (equivalent to 100ml glass of red wine or 30ml nip of spirit) – Aim for two alcohol free days per week. – The link between alcohol and bowel cancer is stronger for men than women.

3. Avoid weight gain and increases in waist circumference.
   

   Why?	There is a 17% increased risk of bowel cancer with abdominal fatness.
   How?	– Aim for waist <80cm for women and <94 cm for men. – Body fatness increases bowel cancer risk: aim for BMI between 18.5 -24.99. – Reduce body fat to help control diabetes which is an independent risk factor for bowel cancer.

4. Be physically active for at least 30 minutes every day.
   

   Why?	Higher levels of physical activity protect against colon cancer.
   How?	– Start with 30 minutes a day of brisk walking to elevate heart rate. Increase to 60 minutes. – Limit sedentary activities such as watching television. – Incorporate physical activity into daily routines e.g. cycling to work, taking the stairs.

5. Eat a wide variety of plant foods to increase dietary fibre intake.
   

   Why?	Every 10g of dietary fibre per day reduces the risk of bowel cancer by 10%
   How?	– Eat at least five servings (400g) of non-starchy vegetables and fruit each day. – Choose unprocessed cereals and grains. – Include high fibre pulses/legumes with every meal.

(Source: Bowel Cancer Australia)