For Men: Prostate Health Is Not a Joke! Avoid These 4 Things to live Longer

Let us touch on a very sensitive subject matter that is often hushed until it becomes too late: prostate cancer.

This is the second most-commonly occurring cancer among men worldwide. That isn't merely statistical data; those are fathers, brothers, husbands, and friends. On the bright side, you have more power to protect yourself than you may realize.

Foremost, it's all about knowledge. Some things are simply not in your control; among them are things like age, family history, and genetics. Your daily lifestyle habits, however, account for a huge part. Your prostate health is like an interest-bearing bank account: the better decisions you make now will compound over the years, leading to the interest of a long, healthy life.

So now we come to the meat of the matter. Here are four things that we will cover in detail about what to get rid of and what to instill within yourself for a healthy prostate, thus drastically reducing your risk.

1. Avoid: The High-Fat, Red Meat Diet

What’s the Problem?

Diet rich in red meat (beef, pork, and lamb) and any kind of high-fat dairy products has been related on a continuous basis to an increased risk of prostate cancer, especially the more aggressive types. Look at it this way: these foods could cause inflammatory problems in the body and even elevate certain growth hormones that fuel these cancer cells.

And it's not merely the meat as a food; it can also be the cooking methods. Methods of grilling or frying the meat at high temperature can give rise to carcinogenic chemicals that affect, at least, the prostate.

What Else to Do: Filling the Plate with Color

Put on your plate the foods that work in your favor, not those that work against you.

• Embrace Lycopene: This very strong antioxidant gives tomatoes their red color. Cooked tomatoes (in the form of sauces, salsas, or soups) are the best source for its absorption into the body. Watermelon and pink grapefruit are also good sources.

• Choose Cruciferous Veggies: Broccoli, cauliflower, kale, and Brussels sprouts have chemicals that help detoxify your body and may delay the growth of cancer cells.

• Good fats: Replace saturated fats with fats from fish, nuts, and seeds. Fatty fish such as salmon, mackerel, and sardines provide a wealth of Omega-3 fatty acids, well known for their anti-inflammatory abilities.

2. Avoid: Behaving like a Couch Potato

What’s the Problem?

Being sedentary is a silent enemy. Long hours in a sitting position have been associated with overweight, a major risk factor for many cancers, prostate cancer being one of them. Body fat that is in excess, particularly in the stomach area, creates chronic inflammation in the body and disrupts certain hormonal levels, creating an appropriate environment for cancer to flourish.

What Else to Do: Move Your Body

You don’t need to train for a marathon. It’s all about sticking to it.

• Work up to 150 minutes a week of moderate activity (such as brisk walking, cycling, or swimming); that’s just 30 minutes, 5 days a week.

• Add in some resistance training a couple times a week; muscle is metabolically active and helps regulate weight and hormones. 

• Build movement into your work routine and try to avoid long sitting sessions. You can set a timer to stand up and stretch for 5 minutes every hour.

3. Avoid: Smoking Excessive Alcohol

What’s the Problem?

A no-brainer, but still worth mentioning. Cigarettes are loaded with carcinogens that enter your bloodstream, harming cells everywhere-including your prostate. Studies show that smokers have a greater chance of dying from prostate cancer.

Alcohol, in moderation, can protect the heart, while excessive drinking can compromise immunity, instigate inflammation, and inhibit the body's effort against cancer cells.

What to Do Instead: Clean Living

• Quit Smoking. This is the single best thing you can do for your health. If you need help, take it; there are more resources now than ever. 

• Limit Your Alcohol. If you drink, do it in moderation: up to two drinks per day for men. Your prostate (and liver) will thank you.

4. Avoid: Ignoring Your Body and Putting off Checkups

What’s the Problem?

In its early stages prostate cancer is often a "silent" disease, showing little or no signs or symptoms. Ignoring vague changes or postponing visits to the doctor because you feel, "I feel just fine"; this is playing a dangerous game. Early detection will save lives. If detected early, the 5-year survival rate for prostate cancer is almost 100%.

What to Do Instead: Be Proactive 

• Know Your Risk: Talk with your family. Is there prostate cancer in the family? Does your father or brother have prostate cancer? If so, your risk is much higher now.

• Talk With Your Doctor: At 50 years old, or 45 if considerably high-risk, start having conversations with your doctor about screening for prostate cancer. This normally consists of a PSA blood test and sometimes a physical examination.

• Listen To You Body: Report any changes including frequent urination, weak urine stream, blood in urine or semen, or prolonged pain in your back, hips, or pelvis to your doctor as quickly as possible.

Your Action Plan Starts Today

To protect your prostate health, it does not mean that big overnight changes have to happen. Rather, it concerns creating sustainable, healthy habits.

1. Add a veggie-heavy meal for the week.
2. Take a 20-minute walk after dinner.
3. Book that doctor's appointment you've been putting off. 

Health is your biggest wealth. Share this with all the men in your life-your brothers, buddies, and father. Let's break the silence on this issue and work toward a future with fewer men lost to a preventable disease.

Disclaimer: This blog is for informational purposes only and does not constitute the rendering of medical advice. Please consult with a qualified healthcare professional for personalized recommendations regarding your health.