Did you know that over 14,860 Australians are diagnosed with bowel cancer each year? And that Australia has one of the highest rates of bowel cancer in the world? June is Bowel Cancer Awareness month, so it’s a great opportunity for us all to get up to date with the latest on simple habits for a healthy gut. We asked a Scoop Sub to investigate.
About our expert:
Ashley is a Dietitian-to-be based in Melbourne and also a current Scoop Sub. She is passionate about nutrition and believes that eating healthy food should be affordable, achievable and delicious! Ashley’s not the biggest fan of super foods, but prefers to highlight the health benefits of regular, less trendy (but more super) foods. This is Ashley’s first blog post, and hopefully the first of many. Chat with her in the cyber-world via Twitter or LinkedIn.
1. Just like grandma said, eat your fruit and veg!
No surprises here, we all know fruits and vegetables are cancer fighters. But what you may not realize, is that scientists agree taking supplements alone will not give the same protective effect as eating whole fruits and vegetables. Aim for variety and eat 2 serves of fruit and 5 serves of veg each day. See the ‘Go for 2&5’ website for more information and recipes to inspire you.
2. Get the gains from wholegrains
A review of 25 studies on fibre and bowel cancer, has found that three serves of wholegrain foods a day can reduce risk by to 20 percent. Basically, this study supports what we already know- that eating a high-fibre diet will help prevent bowel cancer. Although this study focused on wholegrains, don’t discount your fibre from fruit, vegetables and legumes, beans and lentils as well. Ladies aim for 25g of fibre each day and men aim for 30g, check out these high fibre recipes from BCA.
3. What’s the beef with red meat?
Limit red intake to less than 500g per week and choose lean cuts. A 2012 study has found that a high red meat intake is associated with a higher risk of mortality from all types of cancers. The study also highlighted that the risk is increased with the intake of processed meats such as sausages and bacon. Do a simple swap from red meat to fish or chicken, or better yet- have a vegetarian night each week instead.
4. Go fishing
On the topic of fish, new research has revealed that not only can fish benefit our heart and brains, but also our gut. A large, meta-analysis found regular fish intake reduced overall of risk of bowel cancer by 12 percent. Thus, even more reason to try and incorporate fish and oily fish into your diet 2-3 times per week. Try some of these healthy and delicious fish recipes.
5. Wine is fine, but not all the time
If you’re going to drink alcohol it should be no more than two drinks a day for men and one a day for women. The protective effect of some alcohols has been observed in relation to heart disease, unfortunately this not the case for the cancer risk. Research from the World Cancer Research Fund has displayed solid evidence that consuming alcoholincreases risk of colorectal cancer.
6. Get your weight down and physical activity up
Try to participate in 30 minutes of any type of physical activity, everyday. A recent study found that physical inactivity is associated with colorectal (and breast) cancer. The risk of colon cancer is also increased with obesity, so being physically active can also be useful in reducing your BMI. It’s a win, win situation! The type of exercise doesn’t have to be intense or overwhelming, for creative ideas look here.
7. Have fun in the sun
Maintain vitamin D levels by spending some time in the sun each day. Check out the Cancer Councils recommendations for how much time you need (don’t overdo!). A recent review of research has discovered an association between high vitamin D levels and lower levels of bowel cancer risk. Small quantities of vitamin D are found in fish and fortified products, however the best source is the sun, which is convenient and cheap also.
So can you help us spread the word on bowel cancer? There are still two weeks left of Bowel Cancer Awareness Month. Jump over to Bowel Cancer Australia for more information on fundraising! You could also ‘like’ their page on Facebook or follow them on Twitter (@bowelcanceraust).
Editor’s comment:
Excellent first post Ash! Packed with loads of geeky updates. And a timely reminder for us all! What about you lovely readers? Are you into the 7 habits? We’re exploring alcohol and health this week on #eatkit and I’ll post the archives here soon. And how about showing a blogging newbie some love? Ash would love a RT of this post.
