For the love of guts, here are some easy tips for great bowel health

ARTICLE

10 June 2020

5 mins read

Wellness

Unsurprisingly, the food you eat plays a huge role in good bowel and gut health. And since June is Bowel Cancer Awareness Month, we asked AIA Vitality Ambassador Marika Day for her advice on eating for a healthy bowel.

It’s Bowel Cancer Awareness Month, so let’s talk about our guts.

As it happens, there are actually heaps of things you can do to help lower your chances of getting bowel cancer.

Cancer risk aside, good bowel health also makes a huge difference to your overall health. From your mental health, immunity, even your chances of getting various cardiovascular diseases - a good gut goes a long way towards a healthy life.

And seeing as 1 in 3 cases of cancer can be prevented, here are a few simple diet-based tips to help you reduce your risk of cancer, and help promote good bowel health.

Get enough fibre

Super simple, but often overlooked: making sure you get enough fibre in your diet is fundamental to promoting good gut health. In particular, research shows that consuming whole grains can lead to a decreased risk of bowel cancer, which is a pretty easy change to make. Fruits, vegetables, nuts, beans, pulses and whole grains – get around them.

Minimise your consumption of red meats

Red and processed meats have been proven to increase your risk of bowel cancer by up to 1.8 times for every 50 grams consumed – so go easy on the steaks and snags, and your bowels will thank you for it. Swap them out for plant-based proteins like legumes and pulses, and you’ll also be getting a big dose of that all-important fibre too. Two birds, one stone.

Hit snooze on the booze

Consuming more than two alcoholic drinks a day is associated with an increased risk of bowel cancer (and other cancers!), so reducing your intake of alcohol is a super simple step you can take. If you’re craving a delicious drink, you can always try a health-boosting mocktail instead.

Don’t smoke!

We probably don’t need to go over this one again – but smoking increases your risk of all types of cancers, including bowel cancer. Smoking also increases your risk of death from bowel cancer, meaning if you get bowel cancer and you smoke, you’re more likely to die from it. So steer clear.

Check your weight

Having a high BMI (body mass index) is associated with an increased risk of bowel cancer, so making sure you’re remaining active and generally eating well – as obvious as it sounds – is important when it comes to minimising that risk.

Don’t assume you’re immune

Bowel cancer is one of the most common types of cancers in Australia, and one of the big misconceptions around it is that it only effects older people, or people over 50, which simply isn’t true.

Older people might be more susceptible to it, but nobody is immune, so it’s important to look after your bowels and be on the lookout for any signs and symptoms of bowel cancer.

Be aware of the symptoms, and don’t be afraid of the doctor

If you notice any changes in your stools, or any kind of bleeding from the rectum, and it’s persistent, go and see a health professional. I know that when it comes to this kind of thing it can feel awkward and uncomfortable, but doctors see and talk about these things every single day. They won’t judge you. It’s their job to talk about and assess these things – so you’ve nothing to be afraid of.

Marika Day

Marika Day is a proud AIA Vitality Ambassador and our expert on all things nutrition. As a nutritionist and Accredited Practicing Dietitian, Marika is passionate about helping all Australians on their journey to better health and wellbeing. With her online nutrition and health platform 'Fuelled by Marika Day', you can learn about how health and nutrition in a way which is easy to understand and importantly, realistic and relatable. Find out more at fuelledbymarikaday.com.

Disclaimer:
The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.

Share

This inspirational content is brought to you by AIA Vitality

AIA Vitality is a science-backed program that helps you learn more about your health,
offers ways to improve it and motivates you with rewards along the way.

Stay in touch

Thank you!

Sign up to receive a monthly email featuring articles on health and wellbeing to help you live a healthier, longer, better life.

You have registered for the Content Hub newsletter with all our latest articles on health and wellness information for a healthier, happier and longer life.

First name *

This field is required.

Last name *

This field is required.

Email address *

Must be valid email.

I have read and understood AIA Australia’s privacy policy. I acknowledge and consent to the collection, use and disclosure of my personal information as detailed in the privacy policy.

Please agree with above statements