Eight ways to reduce your risk of bowel cancer

A new study may help doctors better predict bowel cancer in people with inflammatory bowel disease (IBD). The study, funded by Cancer Research UK and published in *Gut*, found a way to predict cancer risk with over 90% accuracy. People with Crohn’s disease and ulcerative colitis have a higher risk of bowel cancer. Right now, doctors check for early signs of cancer, showing a 30% chance of cancer in ten years. This new method is more accurate because it looks at DNA changes. It may even lead to a simple blood test to find high-risk patients early. For people without Crohn’s or colitis, healthy habits can help lower cancer risk.

1. Stop smoking

In the UK, smoking causes seven out of 100 bowel cancer cases. The more cigarettes a person smokes, the higher their risk of getting bowel cancer. Quitting smoking is a great way to lower this risk. Stopping smoking can help reduce the chance of getting bowel cancer and improve overall health. Sturt says quitting is an important step in protecting yourself from cancer. Smoking harms the body, especially the digestive system, making you more likely to get diseases like cancer. Stopping smoking can also reduce the risk of other health problems. Quitting smoking helps you stay healthier and lowers your risk of cancer.

2. Reduce intake of red meat

“Diet plays a big role in bowel cancer,” says Sturt. He says eating less red and processed meat can help lower the risk. For example, you can replace beef, sausages, and bacon with chicken or fish. These choices are healthier and reduce your chances of getting the disease. Eating less processed meat also helps lower cancer risk. Small changes like swapping red meat for leaner options can make your diet better and protect your health. Sturt recommends making these simple changes to lower your risk of bowel cancer and stay healthy.

3. Feed yourself with fibre

“Fibre is good for your bowel health,” says Dr. Dave Nichols, an NHS GP and doctor for MyHealthChecked. He explains that fibre helps make your stool bigger and easier to pass. To stay healthy, you need 30g of fibre a day. You can get this from foods like wholemeal bread, brown rice, fruit, vegetables, beans, and oats. These foods help keep your digestion working well. Eating enough fibre is good for your overall health. Dr. Nichols says getting 30g of fibre each day is a simple way to keep your digestive system healthy.

4. Increase calcium intake

“Getting enough calcium can help lower the risk of bowel cancer,” says Sturt. Calcium is good for your bones and may also help prevent bowel cancer. You can get calcium from milk and dairy products. If you don’t drink dairy, try options like almond or soy milk that have added calcium. Sturt suggests adding these foods to your diet to stay healthy. Getting enough calcium each day is an easy way to help lower your risk of bowel cancer. Just include dairy or fortified non-dairy options in your meals for better health.

5. Avoid ultra-processed food

“Limiting ultra-processed foods is important for your health,” says Nichols. He suggests eating less crisps, cereals, sausages, ham, and mass-produced bread. These foods have unhealthy fats, sugars, and preservatives. Eating too much of them can harm your body and increase the risk of health problems like heart disease and bowel cancer. Nichols recommends eating more fruits, vegetables, and whole grains. These foods are better for you and help keep you healthy. Eating less processed food can lower your risk of serious health problems in the future. Simple changes in your diet can make a big difference.

6. Maintain a healthy weight

“Being overweight increases your risk of bowel cancer,” says Sarah Sweenie, health information and evidence manager at Bowel Cancer UK. She explains that keeping a healthy weight can lower this risk. To do this, be mindful of portion sizes and avoid eating too much. Sweenie also suggests not drinking sugary drinks because they can add extra calories. Limiting alcohol is another way to help manage your weight. Instead of unhealthy snacks, choose fruits and vegetables, which are healthy and low in calories. Making these simple changes can help you stay at a healthy weight and reduce your risk of bowel cancer. Eating better and staying active can make a big difference.

7. Limit alcohol consumption

“Alcohol is linked to a higher risk of developing several types of cancer, including bowel cancer,” says Sweenie. She explains that cutting down on alcohol can help lower this risk. If you do drink, try to limit how much you drink. Sweenie suggests that men and women should not drink more than 14 units of alcohol a week. It’s best to spread these 14 units out over the week, not all at once. Also, try to have at least two alcohol-free days each week. These simple changes can help reduce the risk of cancer. Drinking less alcohol can protect your health in the long run.

8. Stay physically active

Regular physical activity can help lower your risk of health problems, including bowel cancer. “Aim for at least 150 minutes of activity each week,” says Sweenie. This could be things like brisk walking, cycling, or swimming. These activities help you maintain a healthy weight and keep your digestive system in good shape. If you’re not very active now, don’t worry—start small. Sweenie suggests starting with just 10 minutes of activity and then gradually increasing the time. Even small amounts of exercise can make a difference for your health. Consistency is key, so try to find activities you enjoy and stick with them. Regular exercise is a simple way to stay healthy and reduce your risk.