About one in six U.S. men will be diagnosed with prostate cancer in their lifetime. While factors like family history, race, and genetics are beyond your control, many contributing factors are preventable and controllable through lifestyle changes and healthy living. Here’s what you can do to improve your prostate health and prevent prostate cancer:
1. Get screened
Men at higher risk for prostate cancer should get screened early and regularly with the prostate-specific antigen (PSA) test and digital rectal exams (DREs). This helps you monitor prostate health and take swift action if you find anything concerning. Early treatment increases your chances of beating the disease.
2. Eat cancer-fighting foods
Incorporate plenty of cruciferous vegetables (broccoli, kale, cabbage, and others) in your diet, as they are high in cancer-fighting compounds. Other important foods in an anti-cancer diet include lycopene-rich tomatoes, cayenne pepper, pomegranates, mushrooms, turmeric, and green tea.
3. Drink green tea
Men who drink green tea have a reduced risk of prostate cancer. The catechins found in green tea are antioxidants that can also help men with a precancerous condition called prostate intraepithelial neoplasia (PIN).
4. Avoid foods associated with prostate cancer
Foods like red meat, sugar, artificial sweeteners, fried foods, and fast foods are associated with an increased risk of prostate cancer. Avoid well-done meat and cooking meat at high temperatures.
5. Reduce exposure to chemicals and toxins
Certain environmental chemicals and toxins can increase your risk for prostate cancer. Reduce your exposure to pesticides by eating organic and avoiding their use in and around your home. Additionally, avoid foods that come in cans lined with bisphenol-A (BPA) or in plastic containers that contain BPA.
6. Take supplements for prostate health
Taking supplements (in addition to eating a healthy prostate-friendly diet) can help support your immunity and maintain a healthy prostate. Two common prostate conditions, prostatitis and benign prostatic hyperplasia (BPH), can put men at an increased risk for prostate cancer. Taking a top prostate supplement can support the measures you’re taking to prevent prostate cancer.
7. Manage stress
Chronic stress triggers an immune system response that initiates uncontrollable cell mutation associated with cancer. Chronic stress can also lead to inflammation, which is linked to cancer and other health problems. Manage stress by practicing meditation, attending counseling, engaging in group therapy, exercising, practicing yoga, or participating in tai chi.
8. Exercise more
Research shows that exercising more can reduce your risk for prostate cancer. The best exercises for prostate health and preventing prostate cancer include moderate to vigorous activities. Three hours of vigorous activity per week is associated with a 61 percent lower risk of dying from prostate cancer.
9. Maintain a healthy weight
Obese men are at increased risk for prostate cancer. Several studies show the link between being overweight and a higher prostate cancer risk. Having a healthy weight can also help you fight more aggressive forms of prostate cancer.
10. Eat fatty fish high in omega-3 fatty acids
Eating fatty fish high in omega-3 fatty acids can lower your risk for prostate cancer. A Swedish study found that men who ate fish rich in omega-3s at least once per week had a 43 percent lower risk of prostate cancer compared to those who didn’t eat such fish.
While you may not have control over all contributing factors for prostate cancer, controlling elements of your lifestyle such as diet, exercise, and avoiding certain substances goes a long way in maximizing your prostate health. Remember to get screened, be aware of your risk factors, and talk to your doctor if you have any concerns.
