How Can You Prevent Prostate Cancer?

From everydayhealth.com

About 1 in 8 men will learn they have prostate cancer at some point in their lifetime. And while most of those who are diagnosed will survive, prostate cancer can be serious. It's the second-leading cause of cancer deaths in American men.

These statistics might make men wonder, how can you avoid prostate cancer?

“There's no guaranteed way to prevent prostate cancer, which is why regular screening is so important,” says Abimbola Ayangbesan, MD, a urologist based in Houston, Texas. “But lifestyle does matter. Men who eat healthier, stay active, keep their weight in check, and don't smoke are less likely to develop aggressive forms of the disease.”

Some prostate cancer risk factors, like your age, race, or genes, aren't under your control. Yet there are things you can do to lower your risk of getting prostate cancer, and of the cancer progressing.

Fine-Tune Your Diet

“When it comes to diet, I tell patients to think Mediterranean-style,” says Dr. Ayangbesan. Colourful fruits and vegetables, whole grains, and healthy fats from fish, nuts, and olive oil might offer some protection against prostate cancer.

Saturated fats found in red meat and full-fat dairy, and trans fats from baked goods and fried foods increase inflammation and raise levels of testosterone, a hormone that helps prostate cancer grow. Unsaturated omega-3 fatty acids from oily fish like salmon and flaxseed oil have the opposite effect, lowering testosterone and calming inflammation.

A few specific fruits and vegetables are worth adding to your diet, including tomatoes. They contain lycopene, a plant pigment with antioxidant properties that has shown promise for prostate cancer prevention. Several human and animal studies have shown that lycopene has anticancer properties, including against prostate cancer. But more research is needed to fully understand the relationship between lycopene and cancer, and to determine the recommended dietary intake for anticancer purposes.

Cruciferous vegetables such as broccoli, Brussels sprouts, and kale contain compounds called glucosinolates, which have a variety of anticancer properties. Glucosinolates protect cells from the DNA damage that can lead to cancer, and may block the spread of prostate cancer cells. Catechins found in green tea have antioxidant and anti-inflammatory properties.

Stay at a Healthy Weight

Overweight and obesity are linked to a higher risk for late-stage prostate cancer, recurrence, and death. “Excess fat tissue can increase inflammation and alter hormone levels, creating an environment where cancer may thrive,” says Scott D. Miller, MD, a board-certified urologist and medical director of Wellstar Urology in Atlanta.

Losing weight with a combination of diet and exercise might slow cancer progression and improve the outlook in those who are diagnosed. “Weight management is particularly important for men with additional [prostate cancer] risk factors, such as a family history or genetic predisposition,” says Jan Krzysztof Rudzinski, MD, a urologic surgical oncologist at Miami Cancer Institute–Baptist Health South Florida.

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Add More Activity to Your Day

Getting the recommended 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic exercise each week is good for your overall health, but it's also helpful for your prostate health. A Swedish study found that men who improved their cardiorespiratory fitness were much less likely to be diagnosed with prostate cancer than those who were less fit. Just adding a 30-minute walk each day can make a difference, says Ayangbesan.

“Exercise improves insulin sensitivity, lowers inflammation, boosts immune function, and helps regulate hormones — all of which may lower prostate cancer risk,” Dr. Miller says. “It also reduces obesity, a known risk factor for aggressive prostate cancer.”

Get a Good Night's Sleep

Sleep is essential for a healthy immune system. Chronic sleep problems might weaken the immune system and make it a less efficient cancer fighter.

Melatonin is a hormone released by the pineal gland in the brain that signals when it's time to sleep. This hormone may also have anticancer effects. Having too little melatonin can lead to sleep disorders like insomnia. Research finds that men with sleep disorders have a higher risk for prostate cancer than those who sleep soundly.

Increase Your Vitamin D Intake

The “sunshine” vitamin does more than just strengthen bones and teeth. Vitamin D is increasingly being investigated for its potential to prevent cancer. Its effects on cell division and programmed cell death might slow or stop the growth of cancer cells. Vitamin D also acts on the immune system in ways that may help it more effectively find and attack cancer.

While taking a vitamin D supplement isn't recommended for preventing prostate cancer, it is worthwhile to eat more foods that are rich in this nutrient, says Dr. Rudzinski.

Have Sex More Often

Here's one reason to pep up your sex life. A few studies have shown that men who ejaculate more often have a lower prostate cancer risk. In one large but older study, men in their twenties and forties who ejaculated more than 20 times a month had about a 20 percent lower risk for prostate cancer compared with those who ejaculated four to seven times a month. More recently, smaller studies have shown similar data.

Why might having sex (or masturbating) lower prostate cancer risk? One theory is that ejaculating pushes cancer-causing substances out of the gland. It's also possible that having an orgasm releases stress and calms the nervous system, which might slow prostate cell division.

Although studies haven't proven that ejaculating more often prevents prostate cancer, it doesn't hurt to try.

Give Up Smoking and Limit Alcohol

Smoking increases the risk of getting aggressive prostate cancer and of dying from this cancer. "Heavy alcohol use may also raise the risk, though moderate consumption is less clear," says Miller.

The safest approach is to not smoke, and limit alcohol to one to two drinks daily or not drink at all. The World Health Organization (WHO) states that no amount of alcohol is considered safe for your health.

Stay Up to Date on Screening Tests

A prostate-specific antigen (PSA) test, sometimes coupled with a digital rectal exam (DRE), is the recommended screening method for prostate cancer. For men at average risk, the American Urological Association and the Society of Urologic Oncology recommend starting screening at around age 50 and getting a PSA test every two to four years until age 69.

Men at high risk should start even earlier. If you're Black or you have a strong family history of prostate cancer, your doctor might recommend getting your first PSA test at age 40 to 45.

“Screening is not one-size-fits-all,” stresses Ayangbesan. “It should be a shared conversation between patient and doctor, based on personal risks and values.” Your doctor will weigh the benefits of early detection against the risks of unnecessary testing or treatment when making screening recommendations, says Miller.

If prostate cancer runs in your family, have a conversation with your doctor about your risk and whether you should be tested for inherited gene mutations that are linked to this cancer. People with a family history may need to start PSA testing earlier, have it more often, and get additional imaging or a biopsy if there is any suspicion of cancer. “Preventive strategies are the same — diet, exercise, and healthy weight — but vigilance is greater,” Miller says.

The Takeaway

• Prostate cancer is one of the most common cancers in men, but it isn't inevitable.
• There are many things you can do to lower your risk, including eating a nutritious diet, exercising, and avoiding alcohol and tobacco.
• Regular screening starting at age 50, or earlier for those at higher risk, is crucial for early detection of prostate cancer.
• Talk to your doctor to discuss your prostate cancer risks and family history, and to set up your screening plan.

https://www.everydayhealth.com/prostate-cancer/guide/prevention/