Nutritious food and a healthy lifestyle are the foundation for good health. Having a healthy lifestyle creates a positive environment. A healthy lifestyle keeps you energized and also reduces the risk of many diseases (1).
The prostate is an organ that produces semen, is located under the bladder. Every 1 in 9 men are at risk of prostate cancer. It is the second most common cancer affecting men in the United States (2). The risk of prostate cancer increases with aging; around 60 % of prostate cancer in the United States is observed in people above 65 years (3). Also, it is believed that modernization and change in your food style have led to cancer at an early age.
Experts suggest that a healthy lifestyle and a healthy diet can help to prevent prostate cancer. This article presents a few tips and information on modifying lifestyle habits to reduce the risk of prostate cancer.
Things You Cannot Modify - Age, Genes, and Race
Prostate cancer is commonly observed in old age group men above 65 years. So, as you get older, there is a high chance of developing prostate cancer. Experts suggest that race and genetics also play an essential role.
A study has revealed that African Americans have very high chances of getting prostate cancer(4). Other studies suggest that prostate cancer can be hereditary too (5). If you have a family history of prostate cancer, then you are at high risk of developing this disease.
Prevention of prostate cancer would be difficult if you have any of these risk factors. Frequent checkups and early screening can help in early diagnosis and treatment of this condition.
Things That Can be Modified: Lifestyle and Diet
It is observed that men from western countries are at higher risk of prostate cancer than men in Asia (6). Experts suggest that this might be due to dietary habits and lifestyle. Increased meat consumption, processed meat, and lots of animal protein in the western diet might be the cause of DNA damage leading to cancer. Studies reveal that high usage of processed and packed food can lead to various cancers (7).
Those at risk due to genetics, race, and age can also reduce the threat by adopting healthy nutritious diets and lifestyles.
Following factors can help you reduce the risk of Prostate cancer:
1. Healthy Diet
Although there is little evidence suggesting that diet could help prevent cancer, studies strongly suggest that adapting certain food habits and a modified lifestyle may lower the risk of cancer. Here is the list of foods to include in your diet:
- Consume More Tomatoes and Red Fruits
Lycopene is the pigment present in tomatoes, watermelon, and other red foods, and it is known as a powerful antioxidant and helps to prevent the risk of cancer. (9)
Few studies suggest that men who have consumed more fruits are at less risk of cancer compared with others (10). A study conducted in Spain in 2018, suggests that your body can absorb the lycopene from cooked tomatoes than the raw ones. Always choose ripe red tomatoes in your diet because it has high contents of lycopene. (11)
Consume More of Veggies and Fruits
Fruits and vegetables are very rich in nutrients and vitamins. They have different antioxidants present in veggies and fruits. Carotene in carrots and lycopene in tomatoes may lower the risk of cancer (12). Leafy green vegetables contain certain compounds that help in breaking down the carcinogens, which cause cancer. Some vegetables like broccoli and cauliflower contain a particular compound called sulforaphane, which helps to prevent cancer (13).
A nutrient-rich diet helps you to stay healthy and slows down the risk of cancer or any other diseases. It also aids in losing weight.
Studies claim that increased consumption of animal fat increases the risk of cancer. High consumption of animal fat, processed butter, and processed cheese would also aid cancer.
Here are few tips to replace your animal fat with less saturated oil
- Use olive oil instead of butter
- Dress your salad in nuts, seeds, peas, cabbage, and other greens instead of cheese
- Go for fresh juices and fresh fruits instead of processed
- Always cook your meat, do not overcook; it produces some carcinogens (14)
- Add Soybean and Tea to Your Diet
Isoflavones are the nutrients found in soybeans(tofu), chickpeas, lentils, and peanuts. These nutrients play a vital role in reducing the risk of prostate cancer (15). There is evidence that green tea or green tea supplements can lower prostate cancer risk (16).
- Avoid Fried and Grilled Meat
Fried meat or grilled meat at very high temperatures produces carcinogens, which may lead to cancer (17).
2. Weight Management
Being obese can increase the risk of developing aggressive prostate cancer. Maintaining a healthy weight with regular exercise and yoga can help you to stay fit. It also helps to reduce the risk of cancer and many other health problems (18). You can try;
- Walking
- Running
- Bicycling
- Swimming
- Exercise
Regular exercise helps to improve muscle mass and also enhances your body's metabolism. Studies suggest that exercise can reduce inflammation, improve your immune function, and help you fight various diseases due to an inactive lifestyle.
Exercise also helps you to maintain your weight, boost your confidence, and make you feel young. Indeed prevents prostate cancer and also many other health problems. (19)
3. LifeStyle/Good habits
Smoking has been linked with several health disorders. Quitting smoking may improve your health, and lowers the risk of cancer, and reduces cardiovascular diseases. Drinking occasionally is acceptable, but heavy alcohol consumption can increase the risk of cancer. Few studies suggest that red wine is good for health when consumed in moderation (20, 21).
4. Supplements
Vitamin D is one of the essential nutrients for your body's metabolism. Most of you don't get sufficient amounts of Vitamin D. It is believed that vitamin D can prevent the risk of prostate cancer. Consume vitamin D rich foods like wild salmon, cod liver oil, and dried mushrooms. Sun is the best source of vitamin D. Doctors and physicians suggest getting 10 mins of early morning sun exposure. Vitamin D supplements are also available; consult your doctor before you take them. (22,23)
5. Sexual Life
Several studies suggest that men who do frequent ejaculation with or without a partner are at less risk of getting diagnosed with prostate cancer. According to a few experts, ejaculation clears all the toxins from your body, leading to less inflammation. (24)
6. Medications
Benign prostatic hyperplasia (BPH) is commonly observed in men over 60 years of age. It is seen when there is prostate gland enlargement. The frequency of BPH and LUTS (lower urinary tract symptoms) increases markedly with old age. 70% of US men at the age of 60–69 years and 80% at the 70 years and above are affected by BPH (25).
Men who are suffering from BPH are often advised with dihydrotestosterone(DHT)- reducing drugs such as dutasteride and finasteride. Studies suggest that these drugs can reduce the risk of prostate cancer by 25%. Talk to your doctor before you start with the drugs. Generally, these drugs are not advised for healthy patients. Some studies suggest that patients who are diagnosed with cancer while taking these drugs are supposed to get an aggressive form of the disease.
Bottom Line
Aging brings many health concerns. With aging, the risk of developing prostate cancer also increases in men. Certain lifestyle and diet changes can significantly help you prevent the occurrence of this condition. Regular screening and early diagnosis of prostate cancer make it possible to cure this disease.
Follow the above mentioned good diet and lifestyle habits to lead a healthy and happy life.