The prostate is a small male gland found near the bladder. Many men suffer from related disorders and over the years it is important that they get checked for signs of cancer. The American Cancer Society has found that one in seven men is diagnosed with prostate cancer at some point in their life; in the United States, this disease is the second leading cause of cancer death in men. In 2015, there were 27,540 deaths due to prostate cancer. However, there are several preventative measures you can take to reduce your risk of developing this condition, including major lifestyle and diet changes, as well as becoming aware of family history.
Steps
Method 1 of 3: Changes in Nutrition
Step 1. Eat whole grains and more fruits and vegetables
Choose wholemeal pasta and bread instead of refined ones; eat at least five servings of fruit and vegetables every day. Include foods rich in lycopene - a powerful antioxidant - such as peppers and tomatoes in your diet. Lycopene is a natural substance that makes certain vegetables, certain fruits red and has been found to fight cancer. Generally speaking, the more intense and bright the color the food is, the better.
- To date, there are no guidelines regarding the amount of lycopene you should take every day; however, some studies have shown that if you want it to be effective, you need to consume a food that contains it every day to meet your daily needs.
- Crucifers, such as broccoli, cauliflower, cabbage, Brussels sprouts, Chinese cabbage and curly are also excellent defenses against the development of tumors. Some controlled studies have found that there is a correlation between an increase in consumption of these vegetables and a reduction in the risk of prostate cancer, although the evidence is still purely associative.
Step 2. Make smarter choices when it comes to protein
Reduce the amount of red meats, such as beef, pork, lamb, and goat. you should also limit your consumption of sausages, such as cold cuts and hot dogs.
- Instead of red meats, choose fish, which is rich in omega-3 fatty acids, for example eat salmon and tuna; they are useful foods to ensure the health of the prostate, heart and immune system. Research on the relationship between fish consumption and prostate cancer prevention is mainly based on correlation of data; in particular, it has been observed that the Japanese eat large quantities of fish and have few cases of this pathology; however, it is still debated whether this is a purely coincidental link.
- Beans, skinless poultry, and eggs are other great sources of protein.
Step 3. Increase the consumption of soy in your diet
The properties of this food, present in many vegetarian dishes, are able to fight cancer. Sources include tofu, roasted soybeans, soybean meal, and powdered soybeans. Swap cow's milk for soy for your breakfast with cereals or in coffee, to get more.
Keep in mind that some recent studies have found that soybeans and other specific products, such as tofu, can prevent prostate cancer; however, it cannot be inferred that all soy products, including milk, have the same effects. There is no anecdotal evidence or hard evidence-based guidelines about how much soy you should be getting into your diet
Step 4. Limit your consumption of alcohol, caffeine and sugar
While it is not necessary to completely deprive yourself of caffeine, at least try to limit the amount. For example, reduce the number of cups of coffee you drink each day; the same thing goes for alcohol: try to experience it as an occasional pleasure and limit yourself to a couple of drinks a week.
Avoid sugary drinks (which are sometimes also caffeinated) and fruit juices, as they often have no nutritional value
Step 5. Reduce your salt intake
The best way to reduce sodium consumption is to eat fresh fruits and vegetables, dairy products and meat, avoiding packaged, canned and frozen foods; as this substance is often used as a preservative, it is present in many prepackaged foods.
- When you go to the supermarket, try to stay in the outermost aisles as much as possible, as this is where fresh food is displayed, while canned, tinned or usually packaged food is mostly found in the middle aisles.
- Take the time to read and compare ingredient labels. Most food labels must state the amount of sodium present and the equivalent percentage of the recommended daily allowance by law.
- Experts advise not to exceed the amount of 1.5 g per day.
Step 6. Eat healthy fats and avoid "bad" ones
Limit your consumption of saturated fats from animal sources and dairy products, instead opt for healthy ones, such as olive oil, nuts and avocados. High-fat animal products, such as meat, butter, and lard, have been linked to an increased risk of prostate cancer.
Avoid fast food and refined foods, as they often contain partially hydrogenated fats (trans fats), which are extremely harmful to health
Method 2 of 3: Changing Your Lifestyle
Step 1. Take the supplements
Cancer research underscores the importance of getting essential nutrients from foods and not vitamin supplements whenever possible. However, there are cases where these prove to be the best solution; talk to your doctor about the supplements you are taking and plan to take.
- Take zinc supplements. Most men do not get adequate amounts of it through their diet, but this substance can keep the prostate healthy. Some studies have shown that its deficiency can lead to prostatic hypertrophy, not to mention that low concentrations of zinc favor the malignant mutation of the cells of this gland; you can take 50 to 100 mg (or even up to 200 mg) per day in tablet form, to reduce prostate enlargement.
- Take saw palmetto berries, which are derived from the Serenoa repens plant. There are mixed reviews about their effectiveness, both from patients and in the medical world; therefore consult your doctor before trying them. Some research has found that it can cause cytotoxicity (cell death) of prostate cancer cells.
- Keep in mind that some studies have shown that certain supplements, such as vitamin E or folic acid (vitamin B), can increase the risk of prostate cancer; other research has found that taking many supplements (ie more than seven), even those that are particularly good for this condition, can actually increase the risk of developing late-stage cancer.
Step 2. Don't smoke
Although the correlation between this disease and smoking has long been debated, it is believed that tobacco use triggers oxidative stress due to excessive free radical production, thus making the link between cancer and smoking plausible. In a meta analysis of 24 studies, the researchers found that cigarette smoking is indeed a risk factor for prostate cancer.
Step 3. Maintain a normal weight
If you are overweight, go on a diet and plan an exercise routine to stay healthy. If you are obese or overweight, it is important to establish your body mass index (BMI), an indicator of the amount of fat tissue. To calculate this, divide the person's weight in kilos by the square of the height in meters. A BMI between 25-29.9 is considered overweight, while a BMI over 30 means obese.
- Reduce the amount of calories you consume and increase physical activity - this is the secret to losing weight.
- Check the portions of your dishes and make a conscious effort to eat slowly, savoring and chewing your food, stopping when you feel full. Remember that it is enough to feel satisfied, it is not necessary to binge.
Step 4. Exercise regularly
Not only is it great for reducing the risk of certain types of cancer, it also offers benefits for other potential health problems, such as depression, heart disease, and strokes. While there is no confirmation that there is a correlation between exercise and prostate health, studies have concluded that movement is beneficial in keeping it healthy.
You should commit to half an hour of moderate or vigorous physical activity several days a week; however, even light or moderate exercise, such as brisk walking, is beneficial for the prostate. If you're just starting to work out a bit, start slowly, walking to work, taking the stairs instead of the elevator, and taking a few evening walks. As you improve, do more challenging exercises, such as aerobics, cycling, swimming, or running
Step 5. Do the Kegel exercises
They consist of contracting the pelvic floor muscles (as if you want to stop the flow of urine while urinating), keeping them tense for a few moments and then relaxing them. By doing these exercises regularly, you can strengthen and tone the muscles in this area; you can perform them anywhere and anytime, as they do not require any special accessories!
- Contract the muscles around the scrotum and anus for a few seconds and then relax them. Do ten repetitions three to four times a day to improve prostate health; try to hold the tension for ten seconds.
- You can also perform the exercises while lying on your back, lifting the pelvis and contracting the buttocks; hold the tension for thirty seconds and then release. Perform them for five minutes three times a day, spacing out the different sessions.
Step 6. Ejaculate often
While researchers have long believed that frequent ejaculation during sexual intercourse, masturbation, or even while dreaming increases the risk of prostate cancer, new research actually suggests that it can protect it; in fact, it seems that ejaculation allows to expel the tumor agents present in the gland, as well as allowing a faster replacement of fluids, thus reducing the risk of cancer. Additionally, ejaculating often helps relieve psychological tension, thereby slowing the growth of cancer cells.
That said, the research is still in its infancy and scholars say it is too early to offer any official recommendations regarding male sexual habits. For example, it is still not entirely clear how often it is necessary to ejaculate to obtain such benefits; however, researchers believe that frequent ejaculations are associated with other indicators of a healthy lifestyle, such as proper nutrition and regular physical activity
Method 3 of 3: Medical Precautions
Step 1. Know your family history
If a direct male relative (such as a father or brother) has prostate cancer, your risk of developing it significantly increases as well; in fact, the unfavorable odds are more than double! It is therefore extremely important to inform your doctor of your family's medical history so that you can work together to create a comprehensive prevention program.
- Know that the risk is higher when a sibling has been diagnosed with prostate cancer than a father; it also increases in men who have several relatives with this disease, especially if it was diagnosed at a young age (before age 40).
- Ask your doctor to get tested to see if you have any mutations in the BRCA1 or BRCA2 genes, as they could increase your chances of getting this disease.
Step 2. Know the symptoms of a potential prostate problem
You may experience erectile dysfunction, blood in your urine, pain when urinating or having sex, pain in your hips or lower back, or a constant feeling of having to urinate.
However, prostate cancer is often asymptomatic, at least until it spreads and affects other parts of the body, such as the bones. Patients diagnosed with this tumor rarely report having symptoms of incontinence, blood in urine, impotence, and so on
Step 3. Visit your doctor regularly
Doctors' associations recommend having prostate cancer screening tests from the age of 50 (or even 45, if there is any risk factor for this disease). Prostate specific antigen (PSA) blood tests are among the different tests. PSA is a substance that is produced by both healthy and cancer cells in the prostate and is found in small amounts in the blood. Most men have a PSA level of 4 nanograms per milliliter (ng / ml); the higher the concentration, the greater the chances of cancer. The time interval between one screening and the next depends on the results of this test; men who have a PSA level below 2.5 ng / ml can have checks every two years, while those who have higher levels must have the test every year.
- Periodic checkups may also include a digital rectal examination (ERD), which aims to check for nodules in the back of the prostate.
- However, keep in mind that neither of the two exams is conclusive; A biopsy is required to obtain a definitive diagnosis of prostate cancer.
- To this day, experts advise men to make a well-thought-out decision about prostate screenings after carefully discussing it with their family doctor. These types of tests can actually detect cancers early, but there is no conclusive research that such tests are life-saving. That said, it is well known that diagnosing tumors early increases the chances of successfully treating them.
Warnings
- Don't ignore prostate problems. If the gland becomes enlarged and no action is taken, more serious disorders can arise, such as urinary tract infections, kidney stones and bladder, among other problems.
- Vietnam War veterans who exposed themselves to Agent Orange are at greater risk of an aggressive form of prostate cancer.
