Besides lung cancer, prostate cancer is the most common cancer in men and, as a man ages, his risk for prostate cancer increases. Current U.S. statistics show that either 1 in 5 or 1 in 6 men will be diagnosed with prostate cancer during their lifetime. Worldwide, more than 1 million men are diagnosed with prostate cancer each year and more than 300,000 die of the disease. While there is currently no proven measure for prostate cancer prevention, there are some lifestyle choices that can help lower one’s risk. Here are 10 tips for lowering prostate cancer risk:
Exercise More! Men who exercise the equivalent of only one to three hours of walking each week have an 86% lower risk of aggressive prostate cancer. Further research has demonstrated three or more hours of vigorous exercise lowered the risk of prostate cancer death by 61%.
Consume Less Cows Milk: According to a 2012 study, men with prostate cancer who drank whole milk had a greater risk of lethal prostate cancer. Researchers have suggested the strong associations between milk intake and prostate cancer could be due to milk’s fat, calcium, and hormone levels that could disrupt testosterone levels.
Control Weight: Researchers analyzed data from 15 studies that included a total of nearly 831,000 men, including nearly 52,000 who’d been diagnosed with prostate cancer. Having a BMI (body mass index — an estimate of body fat based on height and weight) above the range that’s considered healthy (21-25) during middle to late adulthood was associated with the highest risk for advanced prostate cancer.
Eat More Fruits and Vegetables: The results of this study suggest that a diet rich in healthy plant foods and especially total or raw vegetables may protect against prostate cancer. Dietitians actually recommend eating more than five cups a day of fruits and vegetables. Consuming fruits and vegetables, like dark leafy greens, increases one’s intake of carotenoids-antioxidants. Carotenoids-antioxidants protect cells and also help to block the early stages of cancer. Incorporate cooked tomatoes (prepared with olive oil), which may be beneficial, and cruciferous vegetables (like broccoli and cauliflower) into many of your weekly meals. Soy-based foods and green tea are also potential dietary components that may be helpful.
Eat More Fish: Men in a study who ate one or more servings of fatty fish a week were found to have a 63% lower risk for developing aggressive prostate cancer than men who reported never eating fish. Fish rich in omega-3 acids such as salmon, tuna, and herring are good to incorporate into your diet. If fish is not for you, flaxseed and walnuts are also high in omega-3 acids.
Reduce Red Meat Consumption: Epidemiologic studies have suggested a correlation between red-meat intake and prostate cancer- men with the highest intake of red meat were 2.64 times as likely to develop prostate cancer as men with the lowest intake. Studies also show that how red meat is cooked can also cause prostate cancer. Red meat, like hamburger and steaks, are typically cooked on grills. After red meat is cooked, especially well-done, it contains carcinogens.
Avoid Processed Foods: A French study found an association between the consumption of ultra-processed foods and increased cancer risk. A Canadian study specifically found an increased risk of developing prostate cancer with a higher intake of processed foods, but not with ultra-processed foods. Heavily processed foods often include unhealthy levels of added sugar, sodium, and fat. These ingredients make the food we eat taste better, but too much of them leads to serious health issues like obesity, heart disease, high blood pressure, diabetes, and an increased risk of cancer.
Quit Smoking: Cigarette smoking may increase the risk of prostate cancer by affecting circulating hormone levels or through exposure to carcinogens. A 2010 study found that current smokers had an increased risk of fatal prostate cancer. The heaviest smokers had a 24% to 30% greater risk of death from prostate cancer than did nonsmokers.
Limit Sodas and Foods High in Sugar: Consumption of sugars from sugar-sweetened beverages was associated with increased overall prostate cancer risk, with a 21% increased risk for men. Scientists have long known that cancers soak up glucose like a sponge, so limit the amount of sugar consumed- the average American consumes 17 teaspoons (71.14 grams) every day. That translates into about 57 pounds of added sugar consumed each year, per person- way too much!
Look for Signs and Go See A Doctor If Your Body Feels Off: Protecting your prostate means understanding the symptoms for prostate cancer or other problems of the prostate gland, such as enlargement. Unfortunately, there are no early warning signs for prostate cancer. These are some symptoms after the disease is more advanced:
- Slow or weak urinary stream.
- Urinating more frequently, especially at night.
- Blood in the urine.
- Interrupted flow of urine.
- Difficulty getting an erection.
- Blood in semen.
- Discomfort in the pelvic area.
