Prostate cancer affects over 200,000 men each year and it is the second leading cause of death among males worldwide. Although there is no definite way to prevent this disease, years of research have suggested that certain healthy habits may help reduce the risk.
Keep reading for prostate health tips that will help lower your risk for prostate issues.
1. Maintain a Healthy Diet
Many studies suggest that what you eat affects your prostate and that most prostate issues can be avoided by adopting healthy dietary habits. Epidemiological studies have shown that the Western diet that consists of fatty foods may promote clinical prostate cancer development and progression.
According to a study, a low-fat diet affected blood fatty acid levels and was associated with decreased proliferation of human LNCaP cancer cells. Another showed that a low-fat diet could help patients with prostate cancer battle the disease and live longer.
Here are some healthy foods for prostate health:
A glass of orange juice or a serving of grapefruit at breakfast may help slow down the development of cancer cells. A natural substance called pectin, found in the skin and pulp of citrus fruits, has shown potential for slowing down the growth of prostate cancer cells.
Soybeans are rich in antioxidants, which are said to help lower the risk of prostate cancer.
A study has shown that those with prostate cancer experienced immediate effects (lower PSA or prostate-specific antigen levels) after consuming two ounces of soy grits a day. This is likely due to the high amount of isoflavones in soy, which are phytochemicals that may help prevent the development of certain types of cancer.
Coffee, one of the most popular beverages in America, has also shown promise in promoting prostate health. Additionally, coffee contains many antioxidants that help lower inflammation and control insulin, two factors that can impact prostate health.
Consume caffeine in moderation, as overconsumption could lead to other health issues. Those with heart problems, kidney stones, or GERD (gastroesophageal reflux disease) may want to avoid coffee and opt for other dietary suggestions instead.
Sometimes, our diet isn't enough to keep our bodies healthy. Beta-sitosterols in supplements can boost prostate health by inhibiting the formation of an enzyme called 5-alpha-reductase.
5-alpha-reductase converts testosterone to DHT, a substance linked to prostate inflammation, male pattern baldness, reduced libido, and a fatty stomach. Consuming beta sitosterol promotes a healthy prostate, helps one gain lean muscle mass, and reduces fatty deposits around the waist. It may also increase one’s sex drive and performance.
ProstateEssence™ is a health supplement that can help you maintain a healthy prostate and urinary function. It not only contains pure beta-sitosterol from pine bark, but it also contains selenium, which acts as an antioxidant defense system and has been shown to lower serum prostate-specific antigen (PSA) levels. It also has many of the best vitamins for prostate health, such as vitamin D, zinc, poria cocos, and red peony.*
2. Exercise Regularly
In general, a sedentary lifestyle is not good for anyone, regardless of their health status. It’s especially not good for your heart or your prostate.
Even simple, low-impact activities like brisk walking could help prevent prostate problems. A study showed that men who walked for three or more hours each week after diagnosis reduced their chances of having prostate cancer recurring by 57%, compared to those who walked slower and for shorter periods.
Exercise helps you reach a healthy weight, strengthens your immune system, fights off some of the harmful side effects of a sedentary lifestyle, and reduces inflammation, all of which can help support a healthy prostate.
3. Maintain a Healthy Weight
Obese prostate cancer patients have a greater mortality rate. Additionally, obesity could increase the chance of prostate cancer progression and biochemical recurrence.
According to one study, obesity can also raise the risk of more aggressive prostate cancer. It might also reduce one’s chances of reducing the prevalence or likelihood of discovery of other less aggressive cancers.
In contrast, a man’s chance of developing prostate cancer may decrease if he loses weight.
If you are underweight, you should think about eating more to achieve a healthy body mass index (BMI). Consult a nutritionist for the best advice to boost your weight and overall health.
4. Get Adequate Sleep
It's no secret that good sleep is essential for optimal health. Researchers discovered a relationship between sleep disorders and prostate cancer. Around 6.4% (135) of the 2,102 males in the study were diagnosed with prostate cancer. Men who had trouble getting asleep or remaining asleep had a considerably higher risk of developing prostate cancer than men who didn't.
So how do you ensure you're getting enough sleep? Try these:
- Install blackout curtains or wear an eye mask when you go to bed.
- Go easy on the alcohol and caffeine before bedtime, as both can cause restless sleep or wakefulness during the night. Alcohol may also interfere with REM sleep, a particularly important type of restorative slumber. It helps restore mental sharpness and brainpower associated with optimal cognitive performance throughout the day. Caffeine can also have negative effects on sleep by disrupting circadian rhythms.
5. Limit Alcohol Intake
Heavy alcohol intake can do a lot of damage to one’s body, leading to high blood pressure, stroke, and heart disease. It has also been linked to various cancers: breast, liver, colon, and prostate.
Unfortunately for alcohol enthusiasts, the risk of prostate cancer has been positively correlated even with just moderate liquor intake.
The Bottom Line
The studies mentioned here show that men’s prostate health largely depends on overall health. By making simple lifestyle changes, such as eating right, getting enough exercise, maintaining healthy habits, and even taking prostate health supplements, you can keep this vital part of your body in great shape for many years to come.