Bowel cancer is one of the most common cancers in New Zealand and on a world ranking we’re way up there. Around 2500 New Zealanders develop bowel cancer each year and about 1000 die.

Considering there are just over 4 million of us, it’s pretty high. Bowel cancer is not so common in Maori people but those who do develop it are less likely to be diagnosed and therefore more likely to die.

Bowel cancers begin as polyps. As you can see in the picture, taken at virtual colonoscopy, these are small growths that can enlarge within your bowel on a stalk. As they grow bigger, the more chance there is of one of these turning into a killer -  a malignant cancer.

Bowel cancer is more common as you age but it’s never too early to get into healthy habits to cut your risk. Here’s the top 4 ways…

1. Physical activity
2. Fibre especially from wholegrains and fruit
3. Garlic
4. Calcium – have some low fat milk and yoghurt each day

From a diet perspective, here are the top 4 ways to increase your risk of bowel cancer?

1. Obesity, especially around the stomach
2. Processed meat such as sausages and salami
3. Red meat – it’s great for iron and zinc but keep it to less than 500 grams a week
4. Alcohol