Doctors reveal the five things you can do to lower your chance of getting bowel cancer

New research suggests deaths from the disease are rising at significant rates in the UK

Doctors have revealed five tips to help avoid bowel cancer as research found obesity and alcohol were leading to higher rates of the disease in young people across the UK.

The Annals of Oncology study predicted bowel cancer deaths in people aged 25-49 were expected to rise by 26 per cent in men and 39 per cent in women in the UK.

As well as highlighting the risks associated with lifestyle factors such as alcohol intake, the researchers called for people to undergo screening sooner.

Professor Carlo La Vecchia, from the University of Milan, said: “Key factors that contribute to the rise in bowel cancer rates among young people include overweight, obesity and related health conditions, such as high blood sugar levels and diabetes.

“Alcohol consumption has been linked to early onset bowel cancer, and countries where there has been a reduction in alcohol consumption, such as France and Italy, have not experienced such marked rises in death rates from this cancer.”

What are the symptoms of bowel cancer?

According to the NHS

Symptoms of bowel cancer may include:

• changes in your poo, such as having softer poo, diarrhoea or constipation that is not usual for you
• needing to poo more or less often than usual for you
• blood in your poo, which may look red or black
• bleeding from your bottom
• often feeling like you need to poo, even if you’ve just been to the toilet
• tummy pain
• a lump in your tummy
• bloating
• losing weight without trying
• feeling very tired for no reason

The NHS adds to see a GP if you have any symptoms of bowel cancer for three weeks or more

So, how can people help reduce their risk of bowel cancer? A doctor talks through some of the key things to consider:

1. Don’t smoke.

“Around 7 per cent of bowel cancer cases in the UK are linked to smoking. Regular smokers are more likely to develop polyps in their bowel (small growths of tissue in the bowel), which when left unchecked can become cancerous,” says Dr Nikita Patel, medical director at Vitality.

“It’s important to realise that every cigarette you [smoke] can heighten your risk of bowel cancer.” The good news? There’s lots of support out there to help you quit (such as NHS stop smoking services) and, as far as health is concerned, it’s never too late.

Alcohol habits have been linked with a rise in bowel cancer deaths (Alamy/PA)

2. Cut back on alcohol.

“Like smoking, any amount of alcohol can also increase your risk of cancer, including bowel cancer,” says Dr Patel.

“When you cut back on your intake, you’re actively protecting your cells from damage and reducing your risk of seven different cancers.”

This includes bowel cancer, as Cancer Research UK [CRUK] highlights on its website. Research suggests the more alcohol you drink, the higher the risk of cancer – but medically speaking, no amount is considered completely risk-free.

3. Eat more fibre.

More than 90 per cent of UK adults don’t get enough dietary fibre, according to the National Diet and Nutrition Survey (NDNS) – even though it’s vital for keeping the gut and that all-important microbiome healthy.

“From a nutritional perspective, studies have shown that incorporating fibre-rich foods can significantly reduce your risk of developing colon cancer, a subgroup of bowel cancer,” says Dr Patel.

“Aim for 30g of fibre a day – from foods like oats, peas, beans, fruits, barley, cauliflower and nuts – to keep your bowel healthy and regular.” Eating whole foods and bulking out meals with beans, legumes and veg is a great way to achieve this.

4. Avoid processed meats and limit red meat.

Patel points out, there’s also “strong evidence that eating a lot of processed and red meat increases your risk of bowel cancer”.

So if you are a meat-eater, “it’s best to think of red meat as an occasional treat,” she suggests. “Aim for less than 500g of cooked red meat a week, and wherever possible, avoid processed meats.

“Swap your weekly bacon or ham for a veggie alternative – or another protein like poultry or fish. You can even try a fibre-packed option like beans or lentils.”

5. Keep a healthy weight.

As Bowel Cancer UK points out, it’s believed 11 out of 100 bowel cancers (11 per cent) in the UK are linked to being overweight or obese.

Of course, weight is not always a clear indicator of somebody’s individual health, but Patel notes: “Excess body fat can release extra growth hormones and cause inflammation in your cells” – which is why experts say losing excess weight can be helpful.

“However, don’t rely on fad diets to drop weight quickly, as ‘crash’ dieting can make you feel poorly and lower your energy levels, and once the diet period is over, the weight could all be gained again,” says Dr Patel.

“The best advice is to make sure you focus on creating long-term healthy habits that help you lose weight gradually and safely, so you can keep it off for the long run.”