Prevent Prostate Cancer With Exercise And Diet
It’s Men’s Health Week and we’d like to highlight a very important topic close to our hearts, which is prostate health. Prostate cancer is the most commonly diagnosed cancer among men in Australia. Each year, there are more men who die from prostate cancer than women who die of breast cancer. These men are generally men over 50 and men who have a history of prostate cancer in their families. If you fall into these statistics, you might wonder how to prevent prostate cancer. Luckily, prostate cancer prevention can be natural and easy to do.
How To Prevent Prostate Cancer Naturally
It might sound like a funny joke – how often should a man ejaculate to prevent prostate cancer? However, the research is certainly serious. Having more frequent ejaculations could be the key to lowering that prostate cancer risk. A study from the Boston University of Public Health found a relationship between frequent ejaculation and lower incidences of a prostate cancer diagnosis. It was found that ejaculating 21 times in a month reduced their risk by 19 percent and for older men, it was 2.
While there’s no sure method on how to prevent prostate cancer naturally or how to prevent prostate cancer from spreading, healthy lifestyle changes can be extremely beneficial for lowering your risk of developing prostate cancer. You can’t change your age or family history but your health is something you can take control of.
Prevent Prostate Cancer With Your Diet
One of those most commonly-asked questions when it comes to prostate cancer is how to prevent prostate cancer with diet. While this is not guaranteed to prevent prostate cancer, it can certainly reduce your risk of a prostate cancer diagnosis and therefore is worth incorporating in your lifestyle.
Consider choosing a low-fat diet. Foods that have fat include dairy products like milk and cheese, oils, meats, and nuts. Some studies found that men who ingested the most amount of fat every day had an increased risk of prostate cancer. This does not prove that eating an excess of fat causes prostate cancer but there are proven benefits when limiting the intake of fat.
Making simple changes such as using less oil when cooking, choosing leaner cuts of meat, and choosing low fat or reduced dairy products can be overall a healthy lifestyle change to control your weight and help your heart.
Along with shifting to a low-fat diet, you should also consider increasing the amount of fruits and vegetables you eat each day. Fruits and veggies are chock full of vitamins and nutrients thought to help reduce the risk of prostate cancer, though research has not proven anything definitely. Need some professional advice? See our post on the benefits of seeing a dietician for a custom meal plan.
Eating fruits and veggies can make you fuller at meal time so you have less room for high-fat foods. Two birds, one stone! This can be achieved by adding one or two fruits to each meal throughout the day. Also, consider consuming fruits and veggies as snack replacements or additions.
Exercise Can Lower Risk of Prostate Cancer
Many people hope to prevent prostate cancer with exercise, and while this is a beneficial lifestyle change, it is not proven to prevent prostate cancer – it simply is another possible way to reduce the risk.
There are many benefits to physical activity such as an improved mental health state, managing weight, keeping bones strong, reducing your risk of heart disease as well, and maintaining muscle. It can also help reduce fatigue and anxiety, improve your sleep, and help with balance.
What types of exercise may be good for reducing the risk of prostate cancer?
- Strength training – can help increase your muscle mass and helps with healthy bones and improved balance
- Types of strength training include pull-ups, weight training, and push-ups.
- Aerobic training – helps increase the body’s natural levels of antioxidants
- Types of aerobic training include: swimming, fast walking, dancing, tennis, running, swimming, and hiking
Just how much exercise should you get?
The amount of activity you get routinely directly affects the health benefits you receive from physical activity. Generally, the more the better but always consult your physician first. Physical activity includes not only traditional methods of working out but doing other active hobbies such as gardening, biking, active chores around the house, climbing stairs, and working at a job that is physically active.
The recommendation of activity for healthy adults from American College of Sports Medicine is two-and-a-half hours of moderate-intensity aerobic exercise per week, flexibility two or three days a week, and strength training two to three days a week. Ask your physician what’s right for you.
Simple lifestyle changes are the key to reducing the risk of prostate cancer. Exercise and a healthy diet are the best things to take control of in your life! Contact Live Well Rehab to make an appointment with an exercise physiologist who can put together the best plan for your life and needs.