Every year, around 233,000 men in the U.S. are diagnosed with prostate cancer. As the disease affects men of younger ages, it becomes more important to discuss prevention methods. By following certain guidelines on diet and exercise, you can decrease your risk factors and stay healthier. Here are six ways to prevent prostate cancer:
##1. Get moving
Exercise plays a crucial role in preventing prostate cancer and other health problems, such as obesity, heart disease, and other prostate conditions like benign prostatic hyperplasia (BPH) and prostatitis. Research indicates a significant difference in prostate cancer prevention and reduced risk for aggressive prostate cancer if men exercise regularly.
In a study at Duke University Prostate Center, men who exercised the equivalent of three to six hours of walking per week were two-thirds less likely to have a biopsy positive for prostate cancer. Even moving just a little reduced the risk for aggressive prostate cancer – those who exercised the equivalent of only one to three hours of walking each week had an 86 percent lower risk of having an aggressive form of prostate cancer.
A separate study found that men who participated in at least three hours per week of vigorous physical activities, such as jogging, tennis, cycling, and swimming, had a 61 percent lower risk for dying from prostate cancer.
##2. Eat cancer-killing foods
To reduce your risk for prostate cancer, consume foods and nutrients with anticancer properties. Natural cancer killers you can eat or take as supplements to support your immune system and inhibit the growth of cancer cells include green tea, turmeric/curcumin, vitamin D, pomegranate, lycopene (an antioxidant found in tomato products), cruciferous vegetables, cayenne, and more. Replace animal fats with heart-healthy oils like those found in olives, nuts, seeds, and avocados.
##3. Avoid foods that cause cancer
As important as it is to eat the right foods, it’s just as crucial to avoid the wrong ones. Red meats, processed meats, and meats cooked at high temperatures (which can cause carcinogens to form) should be avoided. Fried foods can harm your prostate health and hinder weight maintenance. Steer clear of milk and dairy products as well. While processed tomatoes offer health benefits, canned tomatoes should be avoided, as the resin linings of the cans contain bisphenol-A (BPA) associated with an increased risk of cancer.
##4. Drink green tea
Men in Japan have some of the lowest prostate cancer rates in the world, partly due to their high consumption of green tea, which is abundant in powerful antioxidants. Studies show that green tea can slow the growth of human prostate cancer. So, replace your coffee and soda intake with green tea or a green tea supplement to promote prostate health.
##5. Manage your stress
The mind has a significant impact on the immune system, and stress may play a role in the formation of cancer by triggering an immune system response that initiates uncontrollable cell mutation. Managing your stress levels is essential in preventing prostate cancer and maintaining overall health. Meditation, exercising, yoga, or Tai Chi are some activities that may help reduce stress levels.
##6. Go fish
Eating oily fish high in omega-3 fatty acids once a week can reduce your risk for prostate cancer by 63 percent. Seek fish such as wild salmon (avoid farmed fish), tuna, herring, anchovies, and oysters. Fish containing omega-3 fatty acids are among the top five foods for men over 40.
##Get checked
In addition to these six ways to prevent prostate cancer, you should also be proactive with screening for prostate cancer by getting a prostate exam and a prostate-specific antigen (PSA) test. Know your risk factors for prostate cancer. If you have a family history of prostate cancer or are African American, talk to your doctor about when to start getting screened, as these factors put you at an increased risk for aggressive prostate cancer. Detecting and treating prostate cancer early will give you the best chance of beating the disease.
