Prostate cancer is known to be the most common type of cancer for men. Some of the most common risk factors of this cancer include age, family history, genetic factors, race, lifestyle, and dietary habits. However, the good news is that there are a number of things one can do to prevent this lethal disease.
Listed below are some of the best prevention methods for prostate cancers:
Eat your Greens
It is important to make the greens a party of your dietary regime. So include greens, seeds, beans, berries, onions, and mushrooms in your diet. These are important because of their strong anti-cancer effects which help men healthy and prevent development of prostate. Cruciferous vegetables such as kale, broccoli, brussels sprouts, arugula, cabbage, radish, plus cauliflower, etc. comprise of phytochemicals that stimulate body and detoxify carcinogens. It is revealed that higher intake of cruciferous vegetable can lower risk of developing prostate cancer in men. Vegetables belonging to the onion family such as shallots, onions, scallions, garlic, leeks, and chives comprise of organo-sulfur compounds with anti-cancer effects. These compounds can reduce risk of prostate cancer.
Reduce Consumption of Dairy and Meat
You must reduce your daily consumption of eggs, meat, and dairy. Studies and research have revealed that high consumption of animal protein is associated with greater risk of prostate cancer. High consumption of meat, poultry and fish is closely linked with higher blood level of IGF-1 (insulin-like growth factor-1) that increases risk of prostate cancer. You also tend to take high amounts of choline (widely found in meat, dairy and eggs). This increases risk of prostate cancer. For good prostate health, it is important that you avoid or restrict intake of animal products to around 2 or fewer servings each week. Plant protein can be taken as these are known to decrease overall risk of prostate cancer.
Make Friends with Tomatoes
Eating lots of cooked tomatoes will reduce overall risk of prostate cancer by 35%. Lycopene, is widely found in cooked tomatoes is believed to be primarily responsible for this benefit.
Vitamin D Levels
Confirming acceptable vitamin D levels with a blood test is crucial. In fact, the best prostate cancer doctors suggest maintaining healthy levels of this vitamin in the body. Blood test needs to be conducted on a regular basis. Insufficient vitamin D levels are can increase risk of several cancers, including prostate cancer. Vitamin D supplements are readily available in the market.
Processed and Red Meat
Some studies have revealed that eating processed or red meat, such as burgers, sausages, bacon, and ham may increase one’s overall risk of developing prostate cancer. So try reducing the amount of red and processed meat in your diet. You may replace it with fish, chicken, or turkey.
Say NO to Supplements
Some individuals believe in taking supplements. They believe that it is one of the ways to reduce cancer risk. However, studies have revealed that this doesn’t work. In fact, supplements can increase your risk of developing cancer. In order to get all necessary vitamins, minerals and other nutrients to your diet, consume a healthy, balanced diet that comprises of a huge number of fruits and vegetables.
Some studies have revealed that physical activity can help to prevent prostate cancer. It reduces the risk of developing it. Vigorous exercises are a better option than lighter versions. You need to aim at least 150 minutes of moderate exercise on a weekly basis. These exercises will make your breathing and heartbeat faster. Start with ten minutes of exercise at least twice a day. Later, increase this to thirty minutes five times in a week.
You may even find a sport that you enjoy. This will really help as you won’t get bored of it easily. If you find it fun to exercise with other people, speak to a friend or one of your family friends/colleagues. Brisk walk is also a good way to increase your physical activities. For any concerns, speak to your doctor about including the best physical activity into your physical activity regime.