Bowel cancer is skyrocketing among young people: simple lifestyle changes to prevent it

Intestinal cancer with early onset is increasing in people aged 25 to 49 around the world, but the rise is sharper in England compared to other countries, says a new Lancet study. Lifestyle factors play a significant role in increasing the risk of this cancer. A poor, low-fibre diet, more ultra-processed foods, obesity and lack of exercise are key factors fueling its rise. Bowel cancer is the third most common cancer in the UK.
Bowel cancer develops in the large intestine, which includes the colon and rectum, and depending on its location, is called either colon cancer or rectal cancer.
Symptoms of intestinal cancer include changes in stool, diarrhea or constipation that is not usual, increased frequency of going to the toilet, blood in the stool that may appear red or black, bleeding from the bottom, feeling the need to pass stools frequently, stomach pain, a lump in the stomach , bloating, weight loss without trying and feeling tired for no reason. The consumption of large amounts of red and processed meat and low fiber intake may be responsible for the high incidence of bowel cancer in the Western world. In addition, obesity, lack of physical activity, tobacco and alcohol consumption, sleep deprivation and other factors have been shown to further increase the risk of colorectal cancer.
Healthy lifestyle changes can significantly help prevent bowel cancer. Here are some you can do.

1. Eat more fiber

The chances of bowel cancer could be greatly reduced with a high fiber diet. This includes plenty of green leafy vegetables, fibrous fruits, nuts and seeds, and eating other high-fiber foods. Foods like whole grains, whole wheat pasta, oats, beans, chickpeas and lentils are all sources of fiber. Eating 30 grams of fiber each day can reduce the risk of bowel cancer.
According to a study published in Springer, fiber in meals helps to decrease the transit time through the gastrointestinal tract, dilute the contents of the colon and improve bacterial fermentation, which leads to increased production of short-chain fatty acids.

2. Drink enough water

It is recommended to drink 6-8 glasses of water to prevent the risk of bowel cancer. Water helps remove harmful toxins and waste from the colon, preventing them from building up in the cells of the colon, which could damage the organ. You can increase your fluid intake by drinking milk, sugar-free drinks, fruit juices, smoothies, etc.

3. Exercise regularly

One of the reasons for the increase in colon cancer could be the sedentary lifestyle that people lead nowadays. An active lifestyle and exercise routine can help reduce the chances of this cancer. Walking, skipping, running, cycling – any workout can be considered staying active.

4. Lose weight

Being overweight or obese can increase your risk of bowel cancer. It is estimated that 11 in 100 bowel cancers (11%) in the UK are linked to people not being at a healthy body weight. Efforts to lose weight can reduce the risk of developing bowel cancer.

5. Do not smoke or drink

While 6 in 100 bowel cancers are caused by alcohol consumption in the UK, 7 such cases are caused by smoking. The UK’s Chief Medical Officers (CMOs) advise that it is safer not to drink more than 14 units of alcohol per week on a regular basis.
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