Sitting pretty

Are you sitting down? Feeling comfortable? Because we’re about to raise a topic most of us avoid thinking about, let alone discussing – bowel cancer. If a part of your anatomy tensed up just reading the words, here are some statistics that will really make you squirm. Bowel cancer is the third most common cancer worldwide after lung and breast with almost 60% of all colorectal cancers occurring in the more developed regions, according to Cancer Research UK. Countries that have had a rapid ‘westernisation’ of diet, such as Japan, have seen a corresponding increase in the incidence of colorectal cancer. In Hong Kong, the number of cases has increased by around 3% a year, while it is already the biggest cancer threat in Singapore.

“There has been a dramatic increase in cases of colorectal cancer and basically it’s down to modern city living with people eating more meat and animal fat, especially beef, less vegetables and fruit and not doing enough exercise,” said Professor Jonathan Sham, a cancer specialist at the University of Hong Kong.

On the plus side, bowel cancer is one of the most curable types of cancer if detected early. If you have a family history or you’re over the age of 50, visit your GP and take the test.

Tipping the scales

Obesity increases the risk of bowel cancer especially if fat is stored in the waist area. There’s still debate over why but scientists believe it’s related to insulin levels. The Body Mass Index (BMI) based on height and weight is used to determine a healthy weight range with several calculators available. A very good bit of news: exercise can decrease bowel cancer by up to 40%. Exercise doesn’t have to be in a sweaty gym, everyday activities such as walking are just as effective. The important part is to get moving because this helps move waste through your colon.

FACT: Healthy weight and exercise reduces bowel cancer.

Is fibre the magic bullet?

Since the 1960s, we’ve been told to eat more fibre in the belief it reduces the risk of bowel cancer. Now, there’s uncertainty about whether fibre is the magic bullet or just one part of an overall healthy colon strategy. It seems people on a high-fibre diet also eat more fruit and vegetables, consume less red meat and alcohol and do more exercise, contributing to their lowered bowel cancer risk. Even though the research results are inconclusive, a high-fibre diet is recommended because it probably protects against cancer – the evidence just isn’t clear yet. Fibre helps waste move through the colon and some types of fibre may reduce the risk of cancer by moving bile acids more quickly through the bowel. Fibre also helps with constipation.

FACT: Fibre may not be the magic bullet but it is still recommended.

Fibre facts

Fibre is found in fruit, vegetables and cereal grains. There are two types: soluble and insoluble. Soluble fibre dissolves in water and slows digestion, stabilises blood glucose levels and helps the body absorb minerals and nutrients from food. It makes you feel full. Food high in soluble fibre includes oat bran, legumes, psyllium, nuts, beans, apples, oranges, carrots, strawberries, apricots, dates, raisins and flax seed. Insoluble fibre absorbs water and helps to quickly carry food through the digestive tract and soften it. Foods high in insoluble fibre include green beans, dark leafy vegetables, fruit skin, root vegetable skin, whole-wheat, wheat oat, seeds and nuts.

FACT: Foods such as meat, fish, eggs, milk and cheese, table sugar and alcohol do not provide dietary fibre.

Topping the fibre charts

You might be surprised to learn the foods that contain the most fibre. Remember, just because a food high in fibre doesn’t mean you can eat as much as you like. Calorie count is also important.

Food	Fibre
Bran cereal, 1 cup Try Bran, banana and blueberry muffins	19.9g
Lentils, red cooked, 1 cup Try Braised lamb shanks with lentil and onion stew	13.6g
Rolled oats, dry Try Bircher muesli	12.0g
Avocado, 1 medium Try Japanese salad with prawns	11.8g
Kidney beans, 1 cup Try Spiced bean loaf	11.6g
Peas, cooked, 1 cup Try Minted pea soup	8.8g
Brown rice, dry, 1 cup Try Prawn and mussel brown rice paella	7.9g
Raspberries, 1 cup Try Berry delight icy poles	6.4g
Carrot, cooked, 1 cup Try Carrot, sultana and walnut muffins	5.2g
Pear, 1 medium Try Fresh fruit salad with roast nut yoghurt	5.1g
Apple with skin, 1 medium Try Apple and rhubard crumble	5g
Sweet potato, cooked, 1 medium Try Sweet pumpkin soup	4.9g
Potato, baked with skin, 1 medium Try Roast vegetable frittata	4.8g
Sweet corn, 1 cup Try Corn fritters with smoked salmon	4.6g
Broccoli, cooked, 1 cup Try Pork, baby corn and broccoli stir fry	4.5g
Strawberries, 1 cup Try Berry-mint smoothie	4.4g
Spinach, 1 cup Try Tuna and asparagus salad	4.3g
Blueberries, 1 cup Try Muesli, berries and yoghurt	4.2g
Banana, 1 medium Try Wholemeal crumpets with grilled banana and honey	3.0g
Bread, whole wheat, 1 slice Try Roast beef open sandwich	2.0g

Cut back on red meat and alcohol

There’s challenging news for red meat lovers. Evidence suggests eating red meat, especially processed meat such as sausages and salami, increases your risk of bowel cancer. It seems eating chicken and turkey doesn’t increase your risk. People who ate fish every second day reduced their cancer risk by one-third compared with those who ate fish once a fortnight. For those who enjoy a tipple, this might make you replace the cork. The risk of bowel cancer increases by 15% in people who drink 12.5 units of alcohol per week. Gulp.

FACT: Red meat and alcohol increase your risk.

Colon cleanse

Be kind to your bowel and help it to help you. By eating a fibre-rich, nutritious diet, exercising and watching your alcohol intake, you can greatly assist your colon.