You might think that the key to avoiding prostate cancer is regular check-ups with your doctor to determine your risk level. However, there’s good news: the same lifestyle changes that lower the risk of heart disease – diet, exercise, and maintaining a healthy weight – may also protect against prostate cancer. This was the conclusion reached by researchers from the Duke Cancer Institute, who found a significant association between coronary artery disease and prostate cancer, suggesting that these two conditions may share some common causes. As Jean-Alfred Thomas, M.D., a post-doctoral fellow in the Division of Urology at Duke, and the lead author of the study once said, “What’s good for the heart may be good for the prostate.”
So, if you’re interested in keeping your prostate healthy, it’s time to focus on your heart. Here are some key lifestyle changes and habits that can help protect both your heart and your prostate:
1. Diet
Your diet is one of the most critical factors impacting both your heart and prostate health. A diet rich in fruits, vegetables, whole grains, and lean proteins can help prevent heart disease and may also reduce the risk of developing prostate cancer. Some specific foods to incorporate into your diet for prostate health include:
- Tomatoes: Rich in lycopene, a powerful antioxidant that may reduce the risk of prostate cancer.
- Cruciferous vegetables: Broccoli, cauliflower, and cabbage are known to be beneficial in protecting against cancer, including prostate cancer.
- Omega-3 fatty acids: Found in fatty fish like salmon, mackerel, and sardines, omega-3 fatty acids have been shown to reduce the risk of heart disease, and some studies suggest they may help prevent prostate cancer as well.
2. Exercise
Regular physical activity is essential for maintaining a healthy weight and reducing your risk of heart disease. But did you know that exercise may also help prevent prostate cancer? The American Cancer Society recommends aiming for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week, along with strength training exercises at least two days per week.
- Aerobic exercise: Activities such as walking, swimming, and bicycling can help improve your cardiovascular fitness and lower your risk of heart disease.
- Strength training: Incorporating resistance exercises, like weightlifting or bodyweight exercises, can help build muscle, increase bone density, and improve overall health.
- Flexibility exercises: Stretching and practicing yoga can help prevent injuries, improve balance, and increase range of motion.
3. Maintain a healthy weight
Excess weight can put added strain on your heart and increase your risk of developing coronary artery disease. Additionally, obesity has been linked to a higher risk of aggressive prostate cancer. Adopting a healthy diet and exercise routine can help you achieve and maintain a healthy weight, which is beneficial for both your heart and prostate health.
4. Don’t smoke
Smoking not only increases your risk of heart disease but has also been linked to an increased risk of prostate cancer. Quitting smoking can improve your overall health and lower your risk for a variety of diseases, including cancer and heart disease.
5. Limit alcohol consumption
While moderate alcohol consumption has been associated with some cardiovascular benefits, heavy drinking can increase your risk of heart disease. Additionally, excessive alcohol consumption has been linked to a higher risk of developing prostate cancer. Stick to moderate alcohol consumption — no more than two drinks per day for men— to minimize your risk.
6. Manage stress
Chronic stress can negatively impact your heart health and may also play a role in the development of prostate cancer. Engaging in stress-reducing activities – like meditation, deep breathing exercises, or spending time in nature – can help improve both your mental and physical well-being.
7. Get regular check-ups
Although lifestyle changes can significantly reduce your risk of heart disease and prostate cancer, it’s essential to work with your healthcare provider to regularly monitor your health. Regular check-ups can help identify and address any risks or concerns early, improving your chances for long-term health and well-being.
In conclusion, making healthy lifestyle choices for your heart can also benefit your prostate. By focusing on maintaining a balanced diet, engaging in regular physical activity, staying at a healthy weight, and avoiding smoking and excessive alcohol consumption, you can significantly improve your overall well-being and protect yourself against heart disease and prostate cancer. Remember, “What’s good for the heart may be good for the prostate.”
