Top Lifestyle Tips & Changes to Prevent Bowel Cancer

Bowel cancer, also known as colorectal cancer, is the most common yet treatable cancer in the world. While genetics and environmental factors play a crucial role in developing bowel cancer, maintaining a healthy lifestyle can significantly help prevent the disease. By taking charge of your everyday life choices, you can protect your body and lower the chance of developing such life-threatening diseases. In this guide, we will explore everything you need to know to adopt healthy lifestyle habits and prevent bowel cancer. Let’s begin!

What are the Causes of Bowel Cancer?

Bowel cancer can develop due to a variety of causes, such as:

Age and Genetics

People over the age of 50 are more prone to bowel cancer. Also, family history and genetic factors also play a crucial role in developing cancer.

Unhealthy Diet

Constant consumption of low-fibre, high-fat, and processed foods can increase the risk of bowel cancer.

Bad Lifestyle

Bad lifestyle habits, such as lack of exercise, excessive consumption of alcohol, and frequent smoking, can lead to bowel cancer.

Top Lifestyle Changes to Prevent Bowel Cancer

Let’s explore the top lifestyle changes to prevent bowel cancer:

1. Maintain a High-fiber and Nutrient-rich Diet

One of the most crucial lifestyle habits to prevent any disease is to maintain a healthy diet packed with sufficient vitamins, fibres, and minerals. It helps build a healthy digestive system, improves the bowel system, and reduces the risk of building cancer cells in the intestine.

What you should include in your diet:

• Whole grains, such as oats, brown rice, etc.
• Fresh fruits and vegetables, such as broccoli, carrots, cucumbers, etc.
• Various legumes, such as beans, chickpeas, lentils, etc.
• Dry fruits and seeds, such as walnuts, flaxseeds, etc.

What you should avoid in your diet:

• Refined grains, such as white bread, white flour, etc.
• Processed food cans
• High-sugar and low-fibre food

Pro Tip: You should aim to consume at least 25-30 g of fibre throughout the day for a healthy colon.

2. Practice Regular Exercise

Regular physical activity contributes to weight management, improved digestion, and reduced inflammation, and it helps you prevent bowel cancer and life-threatening diseases. 

Best exercise for your good gut health:

• Jogging or brisk walking
• Yoga training and stretch exercises
• Cycling or swimming

Pro Tip: You should try to include moderate exercise for about 30 minutes daily in your routine to lower cancer risks. 

3. Limit Red and Processed Meat Consumption

Research has shown that excessive consumption of red and processed meat can significantly increase the chances of developing cancer, as these foods contain harmful preservatives that can damage the intestinal lining. 

Healthier alternative options:

• Lean(skinless) poultry, such as chicken, turkey, etc.
• Types of fish rich in omega, such as salmon, sardines, etc.
• Various plant-based proteins, such as tofu, lentils, etc.

Stay Hydrated and Avoid Excessive Alcohol Intake

Staying hydrated helps in digestion and prevents constipation, consequently reducing strain on the bowel. Moreover, excessive intake of alcohol is linked to an increase in colon cancer. 

Check various hydration tips:

• Drink at least 8 to 9 glasses of water daily
• Include various detox drinks in your diet, such as coconut water, green tea, etc.
• Avoid sugary drinks and excessive caffeine.

Pro Tip: Carry a water bottle with you to ensure you stay hydrated throughout the day.

Quit Smoking

Smoking is one of the major factors of developing various types of cancer, including bowel cancer. The toxins from cigarettes can facilitate the growth of tumours in various parts of the human body.

Ways to quit smoking:

• Seek professional counselling sessions
• Join in a group support session
• Engage in other stress-relief activities, such as meditation, or yoga.

Pro Tip: During the process of quitting smoking, you can try nicotine replacement therapies, such as patches, gums, etc. 

Get Regular Screenings and Health Check-ups

Regular screenings and health check-ups aid in the early detection of bowel cancer and its cured with prompt medical intervention. 

Ways to detect bowel cancer:

• Colonoscopy
• Immunochemical faecal occult blood test
• Imaging Tests

Take Control of Your Health Today

Adopting a simple yet powerful lifestyle, which includes a balanced diet, regular physical activity, avoiding smoking and alcohol, and getting regular screening tests, is the first step in preventing bowel cancer. While these lifestyle changes are crucial in preventing various diseases, including cancer, comprehensive health insurance provides comprehensive coverage, ensuring financial security in the event of a health concern. 

Comprehensive medical insurance from prominent insurance providers in India, such as Niva Bupa, offers an array of benefits, such as hospitalisation charges, medication costs, preventive healthcare, and wellness benefits that ensure you and your family stay protected and covered. Check out our plan and protect your health and finances today.

Frequently Asked Questions (FAQs)

What types of food intake increase the risk of bowel cancer?

Consumption of processed food, excessively processed meat, refined grains and sugars, and low-fibre diets can increase the risk of bowel cancer.

What lifestyle changes reduce the risk of colon cancer?

A nutrient-rich diet, practicing regular exercise, avoiding excessive alcohol and smoking, and getting regular health check-ups reduce the risk of colon cancer.

What are the causes of bowel cancer?

The main causes of bowel cancer are unhealthy diet, bad lifestyle, and genetic and environmental factors.