Prostate cancer is the second leading cause of cancer death in American men, next to lung cancer, with over 200,000 new diagnoses of prostate cancer in a given year, notes the American Cancer Society. The causes of prostate cancer are not fully understood. Although no specific single measure prevents prostate cancer, you can reduce your risk with healthy lifestyle choices and changes to your diet.
Prostate Cancer and Risk Factors
The prostate, a gland found only in men, is located in front of the rectum and under the bladder. The prostate is important for producing fluid that protects and nourishes sperm cells. As men age, the size of the gland can increase depending on the amount of hormones the body produces. Men over the age of 50 are most susceptible to prostate enlargement due to excess production of male hormones, but the exact link between increased hormones and prostate cell mutation is not fully understood. Heredity, gene mutations and aging are uncontrollable risk factors for this type of cancer. Smoking, physical activity and dietary habits are controllable risk factors in the development of prostate cancer. Eliminating the controllable risk factors can increase your chance of preventing the disease.
Reduce Saturated Fats
According to the American Cancer Society, high consumption of red meat and whole-fat dairy may increase your risk of prostate cancer. These types of foods contain saturated fats, a bad form of fat that increases cancer-related hormone production. Beef, fried foods, high-fat dairy, lard used in cooking, and butter are a few of the foods high in saturated fats. Limit fat intake to no more than 30 percent of your total daily food calories, and limit saturated fats to less than 10 percent of total daily calories. Choose skinless baked or grilled poultry and fish, low-fat dairy and lean cuts of red meat to minimize your prostate cancer risk.
Increase Vegetables and Fruits
A diet high in vegetables and fruits may lower your prostate cancer risk, notes MayoClinic.com. These foods have a variety of vitamins and antioxidants, substances that protect you from damaging molecules called free radicals. Plant foods are made up of phytochemicals, which provide the color, flavor and aroma of the plant. When you eat vibrantly colored vegetables and fruits, your body turns the phytochemicals into protective substances like lycopene, an antioxidant that inhibits cancer cell growth; polyphenols, which prevent cancer formation and tissue inflammation; or sulforaphane, which restricts cancer-related hormone production. Choose fresh greens like collards, spinach or broccoli; rich-reds including tomatoes, red peppers or strawberries; citrus; yellow squash; and berries. Add five to eight servings of fruits and vegetables per day to optimize cancer protective benefits.
Portions, Food Choice and Alcohol
A balanced diet keeps you fueled all day on foods that work to energize and protect you. Eat frequent meals in smaller portions four to six times a day. Limit your consumption of processed foods with additives like sweeteners, preservatives or sodium, which may contribute to cancer risk. Choose whole grains including brown rice, wheat bread or pasta over white processed grains. Fresh is best in food choice because fresh foods are generally void of additives; but if you must grab a quick meal, read the nutrition labels and ingredients to make an informed decision. Excessive alcohol consumption increases your risk of aggressive prostate cancer, notes MayoClinic.com. Limit alcohol use to two drinks or less per day if you are a moderate alcohol drinker, or quit drinking altogether if you are an excessive drinker. Consult your physician for referrals and support to help you stop drinking.
References
- MayoClinic.com; Prostate Cancer Prevention; What You Can Do; Mayo Clinic Staff; September 23, 2009
- National Cancer Institute: Prostate Cancer Prevention
- American Cancer Society; Diet and Physical Activity; What's the Cancer Connection?; October 2010
- American Institute for Cancer Research: Phytochemicals; The Cancer Fighters in the Foods We Eat
- Cancer Project: Protective Foods
- American Cancer Society; What Are the Key Statistics About Prostate Cancer?; November 2010
