Lowering Your Risk for Prostate Cancer

Research has shown some promising results to help lower the risk of prostate cancer.  Here are some things you can start doing right now to reduce your risk.

1. Stop smoking.
2. Exercise - Studies have found that men who engage in at least three hours of vigorous activity per week have a 60% decreased risk of lethal prostate cancer.  Additionally, brisk walking for three hours each week can reduce your risk.
3. Weight - Unfortunately, men who are obese have a higher risk. "Higher levels of insulin-like growth factor, insulin and inflammation due to obesity may promote prostate tumors."
4. Eat Cooked Tomatoes - Research showed that eating tomato sauce at least 2 times per week helped lower the risk of prostate tumors by 45%! You can thank the lycopene in the cooked tomatoes for that.
5. Fish - Those who ate fish at least 5 times per week reduced the likelihood of death from prostate cancer by half over those who only ate fish once per week.
6. Dairy - Drinking more that 4 servings of whole milk per week may increase your risk of prostate cancer recurrence. However, low-fat milk and other dairy foods were not associated with a recurrence of prostate cancer.
7. Calcium & Phosphorous - Men who took in more than 2,000 milligrams of calcium per day from food plus supplements may have a greater risk of lethal prostate cancer.  However, that link could be from the phosphorous, which is found along with calcium in dairy foods.  More research needs to be conducted.
8. Selenium & Vitamin E - One study showed that men who already had high levels of selenium who were involved in the study and then took selenium actually had a higher risk of high-grade prostate cancer. Also, for the men who had low selenium levels their risk of prostate cancer increased when they were given a vitamin E supplement.

For now, it is recommended that if a healthy eating plan is good for your heart then it is also good for your prostate.  That said, focus on consuming lean protein, not much red meat (beef, pork, lamb), lots of fruits and vegetables.  Additionally, avoid obesity.

Reference:  Nutrition Action, April 2018, Prostate Cancer a New Era (pp.5&6).