Bowel cancer is one of the most commonly diagnosed cancers in Australia, but the good news is that it’s also one of the most preventable. Early detection is key! If found early, 90 per cent of bowel cancers can be treated successfully.
Most early-stage bowel cancers show no symptoms, so participating in the National Bowel Cancer Screening Program (NBCSP) could save your life. As part of the NBCSP, eligible Australians aged between 45 and 74 can receive a free home screening test every two years.
If you are aged 45 to 49, you can request your free kit . Alternatively, you can call the National Cancer Screening Register on 1800 627 701 or ask your doctor about getting a kit.
People aged 50 to 74 will continue to automatically receive their free kit in the mail every two years. If you haven’t received your test kit yet or need to request a replacement test kit, call 1800 627 701 or request one online. Alternatively, you can ask your doctor about getting a kit.
Participation in bowel cancer screening isn’t the only way to care for your bowel, so we have also pulled together some of the top lifestyle changes you can make today to help improve your bowel health and reduce your cancer risk.
Eat more fibre
Fibre is the part of plant foods that we can’t digest, and it plays an important role in keeping the body healthy.
Fibre provides food for our gut bacteria (which produce important compounds for our health), adds bulk to our stools to keep us regular, and absorbs water to keep stools soft and easy to pass.
We can get more fibre in our day by eating plenty of fruit, vegetables, grains and legumes. Most foods from plants have some fibre, but less processed and more wholegrain is best -think brown rice, grainy crackers and rolled oats.
Eat less red and processed meat
Lean red meats provide many important nutrients but eating too much can increase your risk of bowel cancer. Aim for less than 500 g of red meat per week. Mix it up by including fish, chicken, eggs and tofu. Legumes are also a great meat replacement – and they provide an excellent fibre boost.
For best bowel health, we want to really limit processed meats like bacon, ham and salami. Not only do they increase our risk of bowel cancer (even more than red meat), but they are also usually high in saturated fat and salt. Some alternatives include fresh meat, eggs and cheese.Check out the LiveLighter website for some great recipe ideas.
Move more
When it comes to moving our bodies, some is better than none, and more is better! Physical activity can help keep our bones and muscles strong, improve our mental health and help prevent chronic health conditions like heart disease, type 2 diabetes and some types of cancer – including bowel cancer.
One of the key things about getting more movement in our days is finding something that works for us. Find something fun, something convenient, something with friends or something regular. Whatever you need to incorporate it into your daily or weekly routine. For loads of ideas, free workout plans and exercise videos, check out LiveLighter’s physical activity hub.
Reduce alcohol
Alcohol increases the risk of developing at least seven different types of cancer. And the more we drink, the higher the risk. Strategies like choosing lower-alcohol options, counting our drinks and designating some alcohol-free days each week can make a big difference to our physical and mental health – and improve our sleep quality.
Looking for some fun non-alcoholic and party-worthy options to look after yourself and your guests? We’ve got you covered!
Wishing you a happy and healthy holiday season!
