Midlifers who adopt healthy habits including getting at least seven hours of sleep a night can significantly slash their risk of constipation—a common gastrointestinal issue that has been linked with bowel cancer.
Researchers found that never smoking, regular vigorous exercise, eating well and limiting alcohol consumption can also help ward off constipation—with adults who adopt at least three of these behaviours experiencing a 40 per cent reduced risk.
Constipation—a significant reduction in the number of, or an increased difficulty carrying out, bowel movements—affects one in seven adults.
While the frequency of bowel movement varies per individual, the NHS states not passing stool at least three times a week is a sign of constipation.
Whilst the condition is normally a mild ailment, revolved by lifestyle changes, experts have tirelessly warned that chronic constipation significantly increases the risk of bowel cancer.
Now researchers at The Chinese University of Hong Kong, have identified five healthy lifestyle factors which could help midlifers slash their risk by nearly 50 per cent.
In the study, published in the American Journal of Gastroenterology, researchers followed 107,475 UK Biobank participants aged 40-70 years old who had no history of functional constipation.
During a follow-up of nearly 12 years, 3,591 new cases of functional constipation were recorded.
Constipation often makes it more difficult to maintain regular bowel movements, causing sufferers to strain and feel like they have not fully emptied their bowels
Participants were grouped by how many of the five healthy lifestyle habits they followed, such as not smoking, exercising regularly and prioritising sleep.
Compared to those who failed to follow any of these healthy behaviours, those who adopted at least one habit reduced their risk of constipation by almost 20 per cent.
Practicing four out of five of the healthy habits saw participants slash their risk of constipation by almost half.
The researchers concluded: ‘Adopting a higher number of healthy lifestyle behaviours is significantly associated with a reduced risk of constipation in the middle-aged and elderly population, indicating their potential to be a primary prevention strategy.’
The researchers also observed that even individually, some lifestyle habits significantly slashed the risk of the common bowel condition.
For example, never smoking was associated with a 17 per cent lower risk, whilst getting seven to nine hours sleep a night reduced the risk by over 20 per cent.
The researchers added: ‘A coordinated multilevel strategy is imperative to facilitate the widespread adoption of the five key lifestyle recommendations among the general population as a means of prevention.’
The advice comes amid a worrying trend of younger adults being diagnosed with bowel cancer, after putting their symptoms down to stress, lifestyle factors and food intolerances—with chronic constipation now thought to affect 15 per cent of the world’s population.
Chronic constipation can significantly increase the risk of bowel cancer, as regular bowel movements minimises the amount of time potential toxins can spend in contact with the bowel wall.
Mr Haney Yousef, a colorectal surgeon, previously told the Daily Mail: ‘This is crucial because prolonged contact with harmful substances can damage the delicate lining of our colon and rectum.’
Anyone who also suffers bloating, unexplained weight loss, blood in the stool, extreme fatigue and/or abdominal pain should contact their GP as this could be a sign of something more serious.
While the disease is known to be linked to obesity, experts have noted the disease is increasingly affecting otherwise fit and healthy patients.
Some experts believe the explanation must lie in environmental factors young people have been exposed to more than previous generations—with fast-moving lifestyles affecting everything from sleep, diet and exercise.
While no ‘smoking gun’ has been found, there are multiple theories including modern chemicals in diets, microplastics, and pollution.
Around 44,000 cases of bowel cancer are diagnosed every year in the UK, claiming the lives of almost 17,000 patients each year.
By 2040, there are expected to be 609,000 cases of bowel cancer in England alone.
Overall, just over half of bowel cancer patients are expected to be alive 10 years after their diagnosis.
Cancer Research UK estimates that more than half—54 per cent—of bowel cancer cases are preventable.
