10 Diet & Exercise Tips to prevent prostate cancer

There is no sure-fire method to avert prostate cancer. Numerous studies were carried to invent effective ways for the same. However, doctors doubt that a poor lifestyle and detrimental habits may be among the risk factors. Hence, you can try following a healthy diet and adopting a few physical activities can slightly lower your chances of getting prostate cancer.

Stick to a diet with good fats

Fats present in foods may be good or bad. While good fats are healthy, bad fats fuel blood pressure, raise your risk of getting chronic diseases and degrade your cardiac health. Including good fats in your everyday diet can help in prostate cancer prevention. These good fats are abundant in ghee, seeds, olive oil, and nuts. However, limit their intake too. Stick to consuming low-fat milk or lean meats.

Exercise regularly

Your body weight is directly related to your risk of developing prostate cancer. Hence, maintaining a healthy body weight is essential. Ensure you make ample time out of your everyday routine to exercise or do any kind of physical activity. This habit helps you boost muscle mass and improve metabolism. Some efficient workout options include cycling, swimming, running, and walking.

Eat more fruits and vegetables

Fruits and vegetables are fully loaded with all kinds of nutrients. These nutrients must be part of your diet for your internal organs to function properly. Vitamins and minerals are known to help you keep up your prostate health. Moreover, eating fruits or veggies throughout your day can help you cut down on unhealthy junk snacks.

Soya beans and pulses 

Soya beans are a great source of protein and contain chemicals that help maintain your organ health. Such chemicals are also ample in other legumes like lentils, kidney beans, and chickpeas. Although there is no proof that legumes prevent prostate cancer, they improve your overall health.

Drink green tea and coffee

A few studies have shown that green tea can prevent cancer. In other cases, it was used in prostate cancer treatment, to halt it from progressing to advanced stages. You can consume green tea on average up to 2 times for visible results. Make sure you brew the tea for at least 6-7 minutes. This helps liberate plenty of nutrients into the tea.

Likewise, increased consumption of coffee is known to slash your risk factors of developing prostate cancer. Studies show that every three cups of coffee you drink every day can help you stay away from fatal high-grade prostate cancer by at least 11%. Also, one research suggested that men who consumed boiled coffee had lesser chances of getting prostate cancer.

Dietary supplements prevent prostate cancer 

Although there are no proofs that supplements help prevent prostate cancer, they can help in improving your general health. It is highly recommended to consult your doctor before taking any dietary supplements. They can be prescribed along with hormone therapy for men such as vitamin-D supplements.

Quit smoking and alcohol consumption

Stay away from alcohol as much as possible, as it can be detrimental to your immune system and health. Quit smoking if you have the habit. Smokers are at a higher risk of developing prostate cancer than non-smokers. Moreover, smoking also paves way for the recurrence of cancer, due to its ill effects on immunity.

Avoid fatty foods

Some amount of fats is necessary for the seamless functioning of the body. However, excessive intake of fats in your diet can make you obese and subsequently, increase your risk of aggressive prostate cancer. One effective prevention measure is to replace animal fats in your diet with plant-based fats. Moreover, excessive fat concentration in the body may cause prostate cancer to reoccur after surgery. It may also lead to the development of aggressive cancer in men.

Reduce the intake of dairy products

Calcium is abundant in dairy products. This nutrient is essential for healthy bones and general wellbeing, so include moderate amounts of it in your daily diet. However, some research suggests that excessive consumption of calcium may raise the chances of your prostate cancer developing and spreading.

Stay away from fish & Omega-3

Fatty acids are also called omega-3, which may relatively lower your risk of getting prostate cancer. This nutrient is abundant in certain fish types such as mackerel, salmon, sardines, trout, and tuna. A study in the year 2013 advocated that high levels of fatty acids in men may be a reason for cancer.

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