Skin cancer is the only cancer among men that is more prevalent than prostate cancer, and each year, 186,000 American men are diagnosed with prostate cancer, according to the National Cancer Institute. Your risks of developing prostate cancer are increased by a number of factors, some of which remain outside of your control such as your family history, but others can be influenced by you. By taking the steps to eat a healthier diet rich in cancer-preventing nutrients, getting regular exercise and avoiding high amounts of toxins, you can keep your prostate healthy.
Step 1
Commit to getting regular exercise on a daily bases. Complete at least 30 minutes of physical exercise at least five days out of each week, and increase your exercise over time to incur more weight loss. According to the Prostate Cancer Foundation, having excess fat, especially belly fat, has been linked to a higher risk of developing prostate cancer and more aggressive forms of prostate cancer.
Step 2
Determine the amount of calories you can consume without gaining weight, and if you are overweight, determine how many calories you can consume to begin losing weight. Talk to your doctor or a nutritionist to figure out your daily calorie intake. Stick to their recommended calorie intake to help avoid unwanted weight gain or to promote healthy weight loss.
Step 3
Eat a diet that rich in high-fiber foods, which will help you feel full on smaller portions without leaving you feeling hungry, thereby helping you to successfully lose weight. Include between 25 g and 35 g of fiber in your diet every day. Try high-fiber foods such as beans, whole grains, fruits and vegetables.
Step 4
Add tomatoes, grapefruits, watermelons and guava into your regular diet. Regular intake of lycopene can lower your risk of developing prostate cancer. Cook your tomatoes before eating them. The process of cooking tomatoes breaks down their cell walls, increasing the amount of lycopene your body can absorb. Tomatoes and tomato products, especially in their cooked form, will provide you with the highest amounts of lycopene.
Step 5
Get at least three to five servings of vegetables, especially cruciferous vegetables such as broccoli and cauliflower, in your daily diet. Regular intake of vegetables, particularly cruciferous varieties, can lower your risk of developing prostate cancer. Also include Brussels sprouts, collard greens and cabbage in your diet.
Step 6
Avoid smoking and regular exposure to secondhand smoke. According to the findings of a 2003 study published by the Public Health Sciences Division and cited by the Fred Hutchinson Cancer Research Center, men who smoke an average of a pack of cigarettes per day for a period of 40 years double their risk of developing more aggressive forms of prostate cancer by the time they reach age 65.
Step 7
Limit your daily alcohol intake to two drinks per day. According to the findings of a 2001 study conducted by Johns Hopkins University's Bloomberg School of Public Health, regular heavy alcohol consumption can increase your risk of developing prostate cancer.
Step 8
Get at least 200 international units, or IU, of vitamin D each day. Eat foods rich in vitamin D or get about 15 minutes of sun exposure every couple of days. Vitamin D plays a role in warding off prostate cancer.
References
- Johns Hopkins University Bloomberg School of Public Health: Alcohol and Prostate Cancer
- Fred Hutchinson Cancer Research Center: Smoking and Prostate Cancer Risk
- Prostate Cancer Foundation: Nutrition, Exercise and Prostate Cancer
- National Cancer Institute: What You Need to Know About Prostate Cancer
- Johns Hopkins Health Alerts: Vitamin D and Prostate Cancer
- Medical News Today: A Healthy Prostate--Tips From UCLA's Jonsson Cancer Center
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