Bowel cancer: How to avoid Australia’s silent killer
The likelihood that you, or someone you love will be affected by bowel cancer is high. Find out how to reduce your risk of bowel cancer.
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In Australia, one in 20 people, opens in a new tab will develop bowel cancer by the time they are 85 years old. Bowel cancer is estimated to be the fourth most commonly diagnosed, opens in a new tab cancer in Australia in 2021, and the second most common cause of cancer death. These stats aren’t estimated to change in the coming years according to Cancer Australia, opens in a new tab.
So the likelihood that you, or someone you love will be affected is high.
The good news is that bowel cancer is highly treatable when discovered early, opens in a new tab. You can even take steps to help reduce your chances of getting it in the first place by making some simple lifestyle adjustments. Read on to find out how to reduce your risk of bowel cancer.
What is bowel cancer?
Bowel cancer, also known as colorectal cancer, develops in the large bowel (colon) or rectum. Most bowel cancers, opens in a new tab start as non-cancerous growths called polyps, which can turn into cancer over time (usually this takes years).
Often there are no symptoms in the early stages. When bowel tumour symptoms, opens in a new tab do develop they can include:
blood or mucus in stools
unexplained weight loss
extreme tiredness
a persistent change in bowel habits (going to the toilet more or less than usual, looser or narrower stools than usual
abdominal (tummy) pain
If you develop symptoms, don’t ignore them. Make an appointment to see your doctor as soon as possible.
How to avoid bowel cancer
While there are several risk factors for bowel cancer that you can’t change, such as your age and family history, there is still a lot you can do to reduce your risk. In fact, bowel cancer is one of the most preventable cancers, opens in a new tab. The two main things you can do include making lifestyle changes and participating in the National Bowel Cancer Screening Program, opens in a new tab.
Lifestyle changes to reduce your risk of bowel cancer
The following healthy lifestyle changes are things you can do to reduce your risk of developing the disease. A few small changes can make a big difference to your risk of getting bowel cancer.
1. Don’t smoke
Smoking increases, opens in a new tab your risk of bowel cancer along with many other cancers and serious illnesses. Stop smoking to reduce your risk and improve your health in general.
2. Watch your alcohol intake
Research has shown that having two or more alcoholic drinks a day, opens in a new tab significantly increases the risk of bowel cancer. So, keep your alcohol intake to fewer than two drinks per day.
3. Adjust your diet
Recommendations on what to eat and what not to eat can sometimes be confusing. In general, wholegrains, high-fibre and dairy foods, opens in a new tab help reduce your risk of bowel cancer, while red and processed meats can increase your risk.
Processed meats are meats that have been smoked, cured, salted or processed in some way. Think salami, hot dogs, ham, bacon, canned meat, jerky and corned beef. Try to avoid these as much as possible.
The Cancer Council Australia, opens in a new tab recommends eating a maximum of 455 grams of lean, cooked red meat per week (like beef, veal, pork, lamb, mutton, venison and goat). Also avoid burning meat when cooking on the BBQ, as burnt or charred meat can also contribute to an increased risk of bowel cancer.
![Infographic explaining it's important to eat more wholegrains, high-fibre foods and reduced-fat diary products to reduce the risk of bowel cancer. It also suggests eating less processed meats, red meat and drinking alcohol Infographic explaining it's important to eat more wholegrains, high-fibre foods and reduced-fat diary products to reduce the risk of bowel cancer. It also suggests eating less processed meats, red meat and drinking alcohol](https://images.ctfassets.net/hkmafl6harxv/4m8NuKssPhWJiLewxIpwH2/1ce2067f31924392c5d6f629af21cd84/nib_-_Bowel_cancer_infographic_-_Final.jpg?w=600&h=338&f=center&fit=fill&q=100&fm=avif)
While it’s still unproven, there is some evidence, opens in a new tab to show that fish and foods containing vitamin C might be protective against bowel cancer.
4. Get moving
Did you know that incorporating just 30 minutes of physical activity into your daily routine, at least 5 times a week, can significantly lower your risk of bowel cancer? Research suggests, opens in a new tab that engaging in more than 150 minutes of physical activity per week could prevent over 1,800 cases of bowel, breast (post-menopause), and endometrial cancer annually.
Make it a goal to engage in at least 30 minutes of moderate to intense activity each day, ensuring your heart rate is elevated. As your fitness improves, aim for 60 minutes daily or increase the intensity level. Remember to minimise sedentary behaviors like prolonged TV watching for optimal health benefits.
5. Maintain a healthy weight
Having excess body weight can increase, opens in a new tab your risk of bowel cancer. Excess body fat, particularly toxic visceral fat around organs, produces harmful chemicals and hormones that can lead to inflammation and abnormal cell growth. This increased risk of abnormal cell production makes cancer more likely to develop.
Cancer Council recommends, opens in a new tab aiming for a waist circumference of less than 94 cm for men, and 80 cm for women.
nib offers Healthy Weight for Life Essentials, opens in a new tab available to eligible nib members at no additional cost1 who’ve been diagnosed with a chronic disease and have a BMI of 28 or over. Head to our Health Management Programs, opens in a new tab page for more information.
Bowel cancer screening
If you’re aged 45 or older, the National Bowel Cancer Screening Program, opens in a new tab should be on your radar. As part of the program, all Australians are sent a free test kit in the mail every two years until they are 74.
As of July 2024, the Australian government will lower the eligible screening age from 50 to 45. This means people aged 45 to 49 can join the program.
People aged 45 to 49 can request their first bowel cancer screening kit be mailed to them.
People aged 50 to 74 will continue to receive a bowel cancer screening kit in the mail every two years.
Screening aims to find bowel cancers early, before they’ve grown large enough to cause symptoms. When you detect bowel cancer at an early stage, cure is much more likely. The bowel cancer screening program has been shown to reduce deaths from bowel cancer and the program could save up to 500 lives each year, opens in a new tab.
Who should do the test?
Because the risk of bowel cancer starts to increase sharply from the age of 45, screening is recommended, opens in a new tab from this age for most people.
People who have a higher than average risk due to their family history or other conditions (such as inflammatory bowel disease) may be advised to have tests from a younger age.
And anyone who has symptoms should see their GP. The test used in the screening program is not recommended for people experiencing symptoms.
What’s involved?
The test used in the National Bowel Cancer Screening Program is called a faecal immunochemical test (FIT), which can detect tiny amounts of blood in your stool that you can’t see with the naked eye.
You do the test at home and then send the test card in a postage paid envelope to a lab for testing. The results will be sent to you and your GP if you ask for this to occur. Depending on the results, further tests may be recommended.
Don’t die of embarrassment
Most of us feel slightly uncomfortable at the thought of doing this type of test. But it’s really simple and not actually that embarrassing. And it could save your life. Surely that’s worth putting up with the ‘ick’ factor?
What does a positive test mean?
A positive test means that some blood has been detected. But the test can’t tell what is causing the blood in your stool. Bowel inflammation, haemorrhoids, polyps and early bowel cancer can all cause bleeding. Most people with a positive test, opens in a new tab don’t have bowel cancer.
If your results are positive for blood, your doctor will recommend that you have another test - usually a colonoscopy - to look inside your bowel to see what could be causing the bleeding. If polyps are found during the colonoscopy, they may be able to remove them during the procedure.
What to do if you get a negative result
If your screening test result comes back negative, it means that no blood was found. In most cases you don’t need to do anything until the next test arrives in the post in two years’ time.
But a negative result doesn’t guarantee that you don’t have or won’t get bowel cancer. So if you do develop symptoms - especially bleeding - at any time, see your doctor straight away. The bowel cancer screening test is not a replacement for a regular check-up with your doctor.
Keen for more information on how to reduce your risk of bowel cancer? Check out our article Why fibre should be on your shopping list, opens in a new tab.
The information in this article is general in nature and should not replaced any personalised advice provided by your healthcare professional.
1 Available to eligible nib members who’ve held Hospital Cover for 12 months and served their relevant waiting periods. Additional criteria vary according to each program. Contact us, opens in a new tab for more information and to confirm your eligibility for a program.
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Preventing or reducing your risk of dementia starts now – here’s how
The risks and symptoms of dementia and how to prevent it
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Spotting glaucoma and treatments
We speak to a qualified optometrist and Optometry Development Consultant for Specsavers to find out how to spot glaucoma and treat it.
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Everything you need to know about the chickenpox vaccine
nib Medical Advisor Dr Hamish Black shares everything you need to know about the chickenpox vaccine and why it’s important.
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What to expect from a gastroscopy
Risks, benefits, and what to expect with a gastroscopy
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Spotting and treating a march fly bite
Do you know how to spot a march fly? Fret no more, here's a guide on what to look out for and how to treat a march fly bite.
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Signs and treatments for leech bites
Knowing how to treat a leech bite can avoid infections
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Spotting and treating tick bites
Everything you need to know about tick bites
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The causes, symptoms and treatments of motion sickness
The inside word on how to avoid and treat motion sickness!
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Spotting a vitamin deficiency
Before you pop a vitamin pill, here's what to look for.
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The symptoms and ways to treat heatstroke
Everything you need to know about prevention & treatment
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Healthy blood pressure by age
Blood pressure is a key indicator of health.
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Understanding the vitamins you’re taking
We talk through 13 key vitamins and why they're important
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How to make vitamins work best for you
Do you need vitamins? And, if so, what ones?
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What to expect from a hysteroscopy
We answer some of the biggest questions you might have
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What is a healthy resting heart rate by age?
Resting heart rate and why you should know what it means
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What to expect from carpal tunnel surgery
We talk to the experts to answer your big questions
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What to expect from grommets surgery
We answer some FAQs around grommets surgery
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What to expect from an adenoidectomy
We get expert advice on an adenoidectomy
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The benefits of chemo at home
The lowdown on Chemo at Home benefits & who can access it
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Hay fever symptoms and treatment
What is hay fever and what can we do about it?
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Tricks for treating watery eyes
Common causes, tips and tricks to combat watery eyes
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Is cracking your knuckles bad for you?
What happens when you crack your knuckles?
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Stained teeth: causes and treatment
Find out what causes stained teeth and treatment options
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How to understand glasses prescription
We help decode all those words and numbers
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Glasses or contact lenses: what you need to consider
Our complete guide will help you make a decision
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Got cold hands or feet? This might be why
Dr Hamish gives us the facts and suggestions on how to help
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I don't have health insurance, can I still visit the optometrist?
Are there ways to save at the optometrist?
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What to expect from sinus surgery
We answer some of your biggest general questions
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What to expect from cataract surgery
Here’s what you need to know before surgery
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Everything you need to know about sun protection
It’s important to know how to protect yourself from the sun
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The truth about sun exposure and premature ageing
Excessive exposure to the sun can lead to premature ageing
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Basic first aid tips and treatment for common injuries
Being able to assist a person in need with basic first aid treatment is incredibly important, and might just save a life.
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What side effects to expect after a COVID-19 vaccination
Getting vaccinated? We answer your questions about COVID-19 vaccine safety and side effects
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Does my child need orthotics?
Orthotics can be a great way to help a child rebalance and reshape their feet. But how do you know if your child needs orthotics?
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How to prepare for your COVID-19 vaccination
Get ready for your appointment to protect you against COVID-19
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Is social smoking bad for you?
Even smoking occasionally is damaging your health
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Recovering from surgery? Here’s what you need to know
It can involve anything from rest to physical rehabilitation
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Signs and symptoms of postnatal depression or anxiety
Are you a new parent struggling with your mental wellbeing?
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How do you know if you have diabetes?
We explore the diabetes warning signs to look out for
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Constipation: What it is and how to treat it
Given how common it is, it’s definitely worth exploring
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If I quit smoking, can I still get cancer?
There’s nothing better you can do for your health than quit
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Can you get a doctor’s note for work without going to a doctor?
Telehealth and how you can get a sick note from your bed
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Dietitian and nutritionist: What’s the difference?
Learn the real differences between these two professions
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Is your child developing bad posture? Here’s what to do
It’s important to get onto poor posture in children early
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The health benefits of owning a pet
Having a pet could be beneficial for your overall health
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Fever in children: When should you worry?
A high temperature alone isn’t necessarily cause for alarm
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How to fix bad posture
Before we fix the problem, we need to know the symptoms
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The health benefits of remedial massage
Remedial massage is useful for easing pain and inflammation
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What are eye freckles and should I be worried?
It’s not unusual, but there are a few things you should know
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The 8 biggest COVID-19 vaccine myths
At times, it can be hard to separate fact from fiction
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Your COVID-19 vaccine questions answered
Getting immunised will help protect you and those around you
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How to treat your sensitive teeth
Does the thought of biting into an ice-cream make you wince?
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Why do my gums keep bleeding?
Bleeding gums are a sign they need more cleaning, not less
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The risks of not fixing a chipped or cracked tooth
Many complications can be avoided with the correct treatment
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Feeling dizzy all the time? This could be happening to you
Common symptoms, causes and treatments of dizzy spells
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Why is my waist size important?
Bring out the measuring tape – your waist size matters
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What to expect from my first dentist appointment
65% of Australians haven’t seen a dentist in two years
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Men: 5 things about your body that are completely normal
Research shows that men rarely talk about their health
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Women: 5 things about your body that are completely normal
Remember, there’s no such thing as a normal body
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How to stop everyone in your family from getting sick at the same time
With families in close contact, germs can spread rapidly
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Bowel cancer and its rise in young people: What’s the risk?
It’s well and truly time to get familiar with your poop
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What's the difference between a headache and a migraine?
We sat down with a Neurologist to understand the difference
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6 reasons I wish I got the flu shot
Not sure you should get a flu vaccine? Read this
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5 things every woman should know about endometriosis
Endometriosis affects one in nine Aussie women
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The best ways to reduce or eliminate lower back pain
Research shows that 1 in 6 Australians have back problems
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Wisdom teeth: To remove or not to remove?
6 signs it could be time to get your wisdom teeth removed
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9 tips for keeping healthy in heavy smoke
When there's heavy smoke, is it safe to be outside?
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8 ways e-cigarettes are worse for your health than you think
Studies are linking vaping to some serious health concerns
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Is this your year to get healthy? Here’s how nib can help
We're committed to helping you keep healthy all year round
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New Year, improved you: Health hacks to kick-start the New Year
Here are five health hacks to start your New Year strong
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Five common Christmas accidents to avoid
Avoid having a Christmas that’s more ‘oh no’ than ‘ho ho’
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Mark Hughes: 5 lessons I’ve learnt since my brain cancer diagnosis
Mark reveals why it's crucial to have a positive outlook
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What is a healthy cholesterol level?
Everything you need to know about cholesterol levels
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Vitamin Sea: Surprising health benefits of the ocean
Taking a dip could do wonders for your health
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Osteoarthritis treatment, rehabilitation and medication
It's a disease that affects more than a million Australians
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What is my blood type and why is it important?
Many of us still don’t know or understand our blood type
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What vaccinations do I need during pregnancy?
We’ve compiled a guide to your and your baby's vaccinations
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10 ways to keep healthy after 50
It's time to look after your #1 asset – your health
How to eat, sleep and exercise your way through menopause
Life during and after menopause has to start with the basics
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Causes and simple fixes for bad breath
We’ve outlined a few simple solutions to combat bad breath
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Post-surgery tips and advice: What to expect
It’s a good idea to expect the unexpected as you heal
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Alternatives to natural therapies and remedies
This guide will help you find alternative solutions
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The best ways to recover from surgery
Here are a few activities to help keep the boredom at bay
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How to live longer: 5 things that could add a decade to your life
Here are the key factors that can influence your lifespan
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How to perform a self-examination for breast cancer
A 5-step guide to performing a breast check
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Can your drink bottle make you sick?
Your reusable water bottle could be swarming with bacteria!
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Why do I have floating spots in my eyes?
Figure out whether your eye floaters are harmful or harmless
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What to pack in your bag when going to hospital
Tips for packing if you're getting ready for a hospital stay
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Working long hours? 20 ways to get healthy
Jess Sepel shares 20 healthy living tips for office workers
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Who should I see for what? The doctor dictionary
We’ve put together some common doctors & their specialities
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What’s the difference between branded and generic medications?
What's the difference between branded & generic medication?
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Icing your injuries could be delaying your recovery… wait, what?
Icing your injury could be delaying the healing process.
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Is surgery always necessary? To cut or not to cut
While most surgery can't be avoided, is it always necessary?
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How to reduce blood pressure: the essential 7
Here's the nib dietitian's tips for reducing blood pressure & improving your heart health.