Got milk? It might just be the key to protecting yourself from bowel cancer.
A large study from researchers at the University of Oxford published on Wednesday suggests that drinking the equivalent of a glass of milk every day could lower your risk of developing the disease by nearly a fifth.
The findings offer a new weapon in the fight against the fourth most common cancer in the United States, with more than 150,000 Americans diagnosed each year.
The calcium connection
The research, published in Nature Communications, examined 97 dietary factors and their effects on bowel cancer risk in over half a million women.
Over almost 17 years, 12,251 participants were diagnosed, with calcium and alcohol showing the most significant impact on risk reduction and increase, respectively.
The study found that, on average, adding 300 mg of calcium to your daily diet — roughly the amount found in a large glass of milk — lowered bowel cancer risk by 17%. Other calcium-rich foods like leafy greens, yogurt and nondairy milks also showed a protective effect, suggesting it’s the mineral itself that’s doing the heavy lifting.
Notably, researchers did not identify a similar benefit from eating cheese or ice cream, though cheese has been linked to some other health benefits including a lower risk of sleep apnea. The study did not investigate the impact of calcium supplements.
The foods and drinks increasing your bowel cancer risk
The study reinforced previous evidence that alcohol consumption increases bowel cancer risk. Researchers found that drinking the equivalent of one large glass of wine per day could raise your risk by 15%.
Processed and red meats were also associated with higher bowel cancer risk.
“This paper provides important evidence showing that overall diet can influence risk of colorectal cancer,” said nutrition expert Janet Cade, a professor at the University of Leeds who was not involved in the research.
Early-onset colorectal cancer rates have been on the rise. Though experts have yet to be able to pinpoint the exact cause, some speculate that Western diets may be to blame.
Why calcium?
It’s long been known that calcium helps strengthen bones and teeth, but a growing body of evidence signals that it may offer protection against cancer as well.
Keren Papier, lead researcher of the study, told Cancer Research UK that calcium might protect against bowel cancer by binding to bile acids and free fatty acids, creating a harmless “soap” that prevents them from damaging the gut lining.
Other studies suggest calcium helps balance and strengthen the immune system, while also reducing tumor invasiveness.
Additional ways to slash your risk
To further reduce your bowel cancer risk, experts recommend eating plenty of fiber from whole grains, fruits and vegetables, avoiding processed meats and limiting red meat. Maintaining a healthy weight, exercising regularly and quitting smoking can also help.
“Making lifestyle changes can be a challenge, but we believe it’s worth the effort,” said Lisa Wilde, director of research and external affairs at Bowel Cancer UK.
