New research suggests that a simple addition to your daily routine could significantly lower your risk of developing one of the UK's deadliest cancers. According to a medical expert, consuming a specific drink every day may reduce the chances of bowel cancer by an impressive percentage.
The Power of a Simple Nutrient
Doctor Karan Rajan, widely known as Dr Raj on social media platform TikTok, has highlighted the remarkable benefits of ensuring adequate calcium intake. He explained that getting just 300 milligrams of dietary calcium daily could lower colon cancer risk by 17 percent.
This finding comes from a substantial study published in the Nature Communications journal, which analysed data from over 542,000 female participants across 16 years. The research was led by a team from the University of Oxford and revealed that the protective effects remained significant even after accounting for factors like age, weight, smoking habits, exercise levels and genetic predisposition.
How to Get Your Daily Calcium
Dr Raj emphasised that achieving this protective level of calcium is surprisingly straightforward. Three hundred milligrams represents just 30 percent of your daily recommended calcium intake and can be obtained from several common food sources.
You can get this beneficial amount from one cup of milk, approximately six ounces of plain yoghurt, or a cup of cooked collard greens. Even two tablespoons of chia seeds provide nearly 200 milligrams of calcium.
The study found that both dairy and plant-based calcium sources offered similar protective effects against colon cancer. However, Dr Raj noted that while calcium supplements were associated with a nine percent reduced risk, obtaining calcium from whole food sources is preferable, especially when paired with fibre-rich plants for enhanced protection.
The Science Behind the Protection
Dr Raj explained the biological mechanism behind calcium's protective role in bowel health. Beyond its well-known bone-strengthening benefits, calcium appears to maintain colon health by binding to bile acids and forming a harmless 'soap' substance.
This process helps prevent damage to the gut lining and reduces colon permeability - the gaps between colon cells that can allow harmful substances to pass through.
Dr Keren Papier, the study's lead researcher, supported this explanation, noting that calcium's ability to form this protective compound stops bile acids and free fatty acids from damaging the intestinal lining.
Understanding Bowel Cancer in the UK
Bowel cancer represents a significant health concern across the United Kingdom. As the fourth most common cancer type, it accounts for approximately 44,100 new cases annually, according to Cancer Research UK.
More alarmingly, it's the second most common cause of cancer death in the country, responsible for 10 percent of all cancer fatalities. This translates to around 17,400 bowel cancer-related deaths each year.
Concerning trends show the disease is increasing more rapidly among younger people than other age groups. In 2019, 20 percent of diagnoses occurred in patients under 55 - about double the rate recorded in 1995.
While multiple factors contribute to bowel cancer risk, diet plays a crucial role. Red and processed meats are among the foods known to increase likelihood of developing the disease.
Recognising the Symptoms
The NHS recommends consulting a GP if you experience any of the following bowel cancer symptoms for three weeks or longer:
- Changes in your bowel habits, including softer stools, diarrhoea or constipation unusual for you
- Needing to use the toilet more or less frequently than normal
- Blood in your stool, which may appear red or black
- Bleeding from your bottom
- Persistent feeling of needing to empty your bowels, even after recently doing so
- Abdominal pain or a noticeable lump in your tummy
- Unexplained weight loss
- Unexplained tiredness or breathlessness - potential signs of anaemia caused by bowel cancer
While the research presents promising findings about calcium's protective effects, the study team acknowledges that it's still too early to recommend increased calcium intake for everyone. However, maintaining adequate calcium levels through a balanced diet appears to offer significant protective benefits for colon health.
