In relation to health and wellness, we often encounter the phrases You are what you eat or How one lives dictates how one performs in life. These maxims certainly are overused, but research into prostate cancer suggests that they are more accurate than we assume. Prostate cancer is one of the most prevalent cancers in men. While age and genetics are major players, lifestyle choices also affect the risk and the prognosis.
The positive news is that certain factors are within our control. From diet to physical activity, even the smallest choices made on a daily basis can have a lasting effect. It is like maintaining a car: you may not be able to change the make or model, but you can certainly decide how well you take care of it.
Prostate cancer starts from the uncontrolled growth of cells in the prostate gland. Some forms of prostate cancer are less aggressive and may never evolve into a major problem. On the other hand, some combinations of age, race, and family history may increase risk factors. It is now clear that diet, exercise, and stress management also play an important role in reducing the risk of prostate cancer or controlling its progression.
Having the right diet is key to managing and preventing prostate cancer. People with an unhealthy diet routine, particularly those who consume more processed and fried foods, sugary snacks, tend to develop prostate cancer more aggressively.
Eating more fruits and vegetables, and whole grains reduces the probability of cancer and other diseases because these foods contain a lot of essential antioxidants. Moreover, foods such as tomatoes are rich in lycopene, a powerful antioxidant that promotes prostate health. In addition to that, fatty fishes, such as salmon and mackerel, contain omega-3 fatty acids that help reduce inflammation.
Consider two men who face similar genetic chances of getting prostate cancer. One man eats fast food regularly, drinks soda, and does not eat any vegetables. The other man eats a balanced diet loaded with colourful vegetables, lean meats, and healthy fats. While diet alone does not guarantee the Absence of illness, the second man is arming himself with better chances of fighting diseases and protecting himself with a strong and healthy immune system.
Exercise is the other most important lifestyle factor. With exercise comes an improved heart condition and better weight management, all of which come with better immune function and hormonal balance, which are crucial in lowering your chances of cancer.
In men, being physically active also reduces the chances of developing aggressive prostate cancer. With prostate cancer, exercise also aids in improving one’s energy, outlook on life, and even bone strength.
No one is asking you to run a marathon to gain useful benefits. If you walk, swim, cycle, or even work in the garden, all of these activities will work to improve your health. The key takeaway here is to move often and that the activities you do are enjoyable to you.
Excess fat in the body, especially in the lower abdomen, can change hormone levels, which increases the chances of prostate cancer. Obesity can also hinder treatment efficacy and compromise recovery.
One is more likely to control their hormones and lower the chances of complications with the body’s systems by maintaining a healthy weight through a proper diet and regular exercise. A healthy diet may feel fruitless at the beginning. However, by starting with small, realistic changes, like drinking water instead of sugary beverages or increasing walking time by 10 minutes, weight loss becomes more manageable. Over time, these small changes accumulate to provide big results.
In our efforts to control our weight, it’s imperative to consider the role of stress. Chronic stress is linked to lowered immunity as well as disrupted hormonal systems, increasing the chances of cancer.
In the same regard, poor sleeping habits can negatively impact one’s mood, metabolism, and immune system. A well-balanced sleep can lead to improved mood and the immune system. Strive to sleep at least seven to eight hours every day.
Practices that focus on the body and mind, including yoga, meditation, and deep-breathing exercises, can help someone manage stress, enhance focus, and better cope with emotional challenges.
The connection between smoking and aggressive prostate cancer, including the associated mortality, is well-established. The health benefits that stem from quitting smoking are further enhanced by the near-immediate positive effects on overall health and cancer risk.
Alcohol is another area to be mindful of. Too much can damage the liver, depress the immune system, and contribute to unwanted pounds. For those electing to imbibe, moderation is advised, and while sparkling water with lemon is no substitute, it is a better choice than sugary drinks.
Men over fifty, those with a family history of prostate cancer, or men of certain ethnic backgrounds are more likely to develop prostate cancer and can benefit the most from regular screening, even if they are leading a healthy lifestyle. Other high-risk men also benefit from screening, including PSA and DRE, which can lead to the discovery of problems long before they require aggressive and extensive treatment.
Thinking of screening as preventive maintenance for a car is a simple analogy that explains the concept very well.
Long-standing habits can be hard to change. The best way to modify them is to begin small and build up. Focus on one specific area, whether it is consuming more vegetables, walking, or reducing alcohol intake. Once one area becomes habitual, start adding small, healthy changes.
Staying motivated to make these changes can be greatly aided by family, friends, or support groups. Motivation can also be received by sharing your goals and progress. This helps in building accountability along with encouragement.
Prostate cancer is influenced by a mix of factors, some uncontrollable and some controllable. Age and genetics can be considered fixed; however, lifestyle choices can be a powerful way to support prostate health, reduce risk, and improve the quality of life during and after treatment.
Maintaining a balanced diet and regular physical activity, along with a healthy weight, stress management, and avoiding tobacco, as well as excessive alcohol, are beneficial to prostate health.
Making changes to enhance your health can have a positive and lasting impact on your health. Remember that every small step counts, and well-being usually begins with daily choices.
1. Can a healthy lifestyle completely prevent prostate cancer?
No, lifestyle cannot completely prevent prostate cancer from developing, but maintaining a healthy lifestyle can mitigate risks and improve outcomes if prostate cancer develops.
2. Which foods are best for prostate health?
Fruits, vegetables, whole grains, and lean proteins are good for health. Fish is a good source of omega-3 fatty acids and is beneficial for prostate health.
3. How often should I get screened for prostate cancer?
Men over 50 years old should discuss screening timelines with their health care provider and determine how often to check based on individual risks. Those with higher risk factors can get screened earlier.