To reduce your risk of prostate issues, make healthier lifestyle choices like eating a balanced diet, exercising regularly, getting enough sunlight and quitting smoking.
Diets high in red meat, dairy products and animal fat have been linked to an increased risk of prostate cancer. Eating more plant-based proteins and vegetables has been found to reduce this risk.
1. Eat a Healthy Diet
Preventing prostate problems begins with eating a nutritious diet and exercising regularly. A nutritious meal should include plenty of fruits, vegetables, whole grains, lean proteins and healthy fats to keep you feeling full while keeping you feeling energetic.
The Mediterranean diet is one of the most widely adopted health regimens, and has been scientifically proven to reduce your risk for prostate cancer. This diet is low in processed foods and saturated fats, while providing plenty of fresh produce such as fruits and veggies.
Another way to protect yourself from prostate problems is eating a diet high in fiber. Fiber binds with toxic compounds and carcinogens, helping eliminate them from your body. Furthermore, eating this way may assist with weight loss – another key factor in decreasing the risk of prostate issues.
Men with a family history of prostate cancer should consider avoiding saturated fats from red meat and dairy products. Studies have demonstrated that consumption of these sources increases your risk for developing prostate cancer, so opt for leaner cuts of meat and limit (or completely) dairy consumption from your diet.
If you must consume dairy, opt for low-fat or low-sugar options like unsweetened nut milks and yogurt. You could also swap butter, mayonnaise and other dairy-based salad dressings with healthier alternatives like rice vinegar, lemon juice or balsamic vinegar.
Add more fatty fish, such as salmon, mackerel and sardines, to your diet for increased omega-3 fatty acid content that has been linked to a lower risk of prostate cancer.
Many cruciferous vegetables, such as kale, broccoli and cauliflower are high in vitamin C which has been linked to protecting against prostate cancer. Although more research is necessary, it appears that this vitamin helps slow the growth of cancerous cells within the prostate gland.
Eating a variety of fresh fruits and vegetables daily will provide your body with the recommended amount of antioxidants, which could reduce the risk of developing prostate problems. Aim to incorporate at least five servings of produce into each day’s meals, adding more when possible.
2. Exercise Regularly
Exercise is an integral part of improving your health, and it has been known to significantly reduce the risk of prostate problems. According to the World Health Organization, at least 150 minutes a week should be dedicated to moderate-intensity aerobic activity such as brisk walking or 75 minutes per week should be spent doing vigorous physical activity like running.
Men who regularly engage in physical activity tend to enjoy better overall health and have lower risks for cancer and other diseases. Exercising not only reduces your likelihood of prostate problems, but it can also prevent heart disease, diabetes, obesity, and osteoporosis.
Exercise may also reduce the potential side effects from prostate cancer treatments such as androgen deprivation therapy, which may result in muscle loss and an increase in fat mass, increasing your risk for diabetes and heart disease.
To start exercising regularly, create a schedule you can stick to. This could include taking a brisk walk or jog each day. It may take some effort to get into this mode, but the benefits will be worth all the effort in the end.
Make sure to drink enough water throughout the day to stay hydrated and maintain energy levels.
Another way to reduce your risk of prostate problems is through a nutritious diet. This should include plenty of fruits, vegetables, whole grains, nuts and seeds as well as foods high in vitamin E – like green leafy veggies and avocados.
Recent research has found that men who consume plenty of fresh fruit and vegetables have a lower risk for prostate issues. It’s also essential to drink lots of water, which keeps you hydrated and helps reduce the likelihood of developing prostate problems.
Researchers are exploring ways to use exercise for treating prostate cancer, improving its treatment and preventing it from returning. PCF-funded epidemiologist June Chan is leading a research team investigating the role of exercise in men with metastatic prostate cancer. Their goal is to determine whether long-term high intensity exercise reduces the risk of TMPRSS2:ERG positive prostate tumors among these men.
3. Get Enough Sunlight
If you’re a man, there are ways to reduce your risk of prostate problems. Eating a nutritious diet, getting enough exercise and quitting smoking are all excellent strategies for keeping things in check.
Regular screenings are recommended; speak to your doctor about how often they should be done depending on your health and risk factors. You may also want to get tested if there is a family history of prostate cancer, your age or ethnicity puts you at higher risk.
You should likely get a test that measures your PSA level, which is an assessment of whether you have prostate cancer. If it’s low, no treatment will be needed; however, if it’s high, hormone therapy or chemotherapy may be necessary.
Your healthcare provider may use a CT scan to check for cancer spread. If it has, treatments will be given in an effort to cure the illness.
Another crucial way to reduce your risk is getting plenty of sunlight. Not only does it lift your mood and energy level, but it may help strengthen bones as well.
Additionally, spending time outdoors each day should help your skin remain healthy and vibrant. However, be cautious with how much sun exposure you receive as too much can lead to cancer and other serious health issues.
Eating a balanced diet that includes plenty of fruits, vegetables and whole grains is ideal. Steer clear of red meats and processed foods for best results. Furthermore, make sure to get 700 milligrams (mg) of calcium daily from various sources.
Calcium plays a vital role in maintaining your bones and teeth, making them strong. Without enough calcium, you could potentially increase your risk of developing prostate cancer.
Eat foods high in lycopene, an antioxidant which may prevent certain types of cancer. Studies have demonstrated that men who consume tomato products five or more times a week have a lower risk for prostate cancer.
4. Avoid Smoking
Prostate cancer is one of the most prevalent cancer types and also one of the leading causes of cancer-related deaths among men. Fortunately, there are several steps you can take to reduce your risk for prostate issues with healthy lifestyle choices.
The single most effective way to lower your risks is quitting smoking. Smoking causes numerous health issues, such as heart disease, lung cancer and various types of cancer; it also increases the likelihood of developing diabetes and dementia. Smoking should be completely avoided in order to significantly lower these numbers.
If you’re a smoker, speak to your doctor about how to quit. Your GP can provide assistance and support while there are also some special clinics where free advice can be given.
Avoiding smoking is an effective and straightforward way to reduce your risk for prostate issues. You can learn more about the advantages of abstaining from smoking by reading our blog post on this topic.
You can reduce your risk of developing prostate problems by making healthier food choices. For instance, steer clear of fried foods and processed meats; instead, incorporate more fresh produce such as vegetables and fruit into your meals.
Another beneficial option is choosing fish instead of red meat. Fish contains omega-3 fatty acids which have been known to reduce your risk for prostate cancer.
Strive to incorporate more fish into your meals at least three times a week.
By increasing the amount of fresh fruits and vegetables in your diet, you may reduce the likelihood of prostate issues. Some foods, like tomatoes, contain lycopene which has been known to inhibit tumor growth in prostates.
Eating too much saturated fat is recommended to reduce inflammation. Saturated fat may also clog your arteries, increasing your risk for heart disease.
Finally, regular physical activity has been proven to reduce your risk of prostate cancer and enhance quality of life.