BE HEALTHY AND
Be healthy to reduce your bowel cancer risk/
- Quit smoking
- Limit or avoid alcohol
The recommended amount is no more than two standard drinks a day for men and no more than one standard drink per day for women.
- Maintain a healthy weight range
- Exercise regularly
At least 30 minutes of moderate exercise most days, such as brisk walking, gentle swimming, mowing the lawn or gardening – something that causes a slight but noticeable increase in your breathing and heart rate.
Vigorous activity for at least 30 minutes, three to four times a week provides additional health and fitness benefits. This may include aerobics, jogging, some competitive sports, speed walking – something that makes you work a bit harder.
- Eat healthy foods
Five or more serves of vegetables and two serves of fruit every day. One serve of vegetables is equal to half a cup of cooked vegetables or one cup of salad. One serve of fruit is a medium piece, two small pieces of fresh fruit, or one cup of chopped fruit. Choose mostly wholegrain cereals and breads and limit charred and processed meats.
Tips to improve your overall health
- Drink plenty of water
- Limit red meat to small lean serves only three or four times a week, and include more chicken and fish in your diet.
- Include one meat free meal every week. Replace meat with something like eggs or other vegetarian alternatives like beans or tofu.
- Have at least two serves of dairy every day. One serve equals a slice of cheese, a small tub of yoghurt or a cup of milk.
- Limit high fat foods, especially saturated fat found in biscuits, cakes, processed meats and fried food.
- Limit food or drinks with added sugar, flavours or preservatives such as jams, confectionary, muesli bars, soft drinks, energy drinks and fruit juice.