Prostate cancer is one of the most common types of cancer in men. It is estimated that in 2021, around 248,530 new cases of prostate cancer will be diagnosed in the United States.

However, the good news is that there are steps you can take to reduce your risk of developing prostate cancer. In fact, studies have shown that certain lifestyle changes can lead to a significant reduction in prostate cancer risk, with some preventive measures reducing the risk by as much as 51%.

Read on to learn about effective strategies for preventing prostate cancer.

1. Maintain a Healthy Weight

Obesity has been linked to an increased risk of developing various types of cancer, including prostate cancer. Maintaining a healthy weight is an essential step in reducing your risk.

Incorporate regular exercise into your routine and follow a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive consumption of processed foods, sugary drinks, and high-calorie snacks.

2. Eat a Prostate-Healthy Diet

Specific dietary choices have been associated with a lower risk of prostate cancer. Include foods that are rich in antioxidants and other cancer-fighting compounds in your diet.

Some examples include tomatoes, cruciferous vegetables (such as broccoli, cauliflower, and Brussels sprouts), berries, nuts, and green tea. Additionally, minimize your intake of red and processed meats, as studies have shown a potential association between their consumption and an increased risk of prostate cancer.

3. Get Regular Exercise

Engaging in regular physical activity not only helps maintain a healthy weight but has also been linked to a reduced risk of prostate cancer.

Aim for at least 150 minutes of moderate-intensity exercise, such as brisk walking, swimming, or cycling, each week. If you’re new to exercise, start slowly and gradually increase the duration and intensity of your workouts. Remember to consult with your healthcare provider before starting any new fitness regimen.

4. Limit Alcohol Consumption

Excessive alcohol consumption has been associated with an increased risk of various types of cancer, including prostate cancer. If you choose to drink alcohol, do so in moderation.

It is recommended that men limit their alcohol intake to no more than two drinks per day.

5. Quit Smoking

Smoking has detrimental effects on your overall health, and prostate cancer is no exception. Studies have shown that smoking may increase the risk of developing aggressive forms of prostate cancer.

Quitting smoking not only reduces your risk of prostate cancer but also improves your overall health and quality of life.

6. Consider a Prostate-Specific Antigen (PSA) Test

Prostate-specific antigen (PSA) testing is a simple blood test that measures the levels of PSA in your bloodstream. Elevated PSA levels may indicate the presence of prostate cancer.

However, the effectiveness of this test in detecting prostate cancer and its potential benefits and risks are still a topic of debate among healthcare professionals. Talk to your doctor about whether PSA testing is appropriate for you based on your age, risk factors, and personal circumstances.

7. Increase Selenium and Vitamin D Intake

Selenium and vitamin D are two nutrients that have shown potential in reducing the risk of prostate cancer. You can increase your intake of selenium by consuming foods such as Brazil nuts, fish, shellfish, whole grains, and legumes.

Vitamin D can be obtained through exposure to sunlight or through dietary sources such as fatty fish, fortified dairy products, and egg yolks. Talk to your healthcare provider about whether selenium or vitamin D supplements are appropriate for you.

8. Manage Stress Levels

Chronic stress can negatively impact your health in numerous ways, including increasing the risk of various diseases, including cancer.

Find healthy ways to manage and cope with stress, such as engaging in relaxation exercises, practicing mindfulness or meditation, maintaining a support network, and pursuing activities you enjoy.

9. Incorporate Lycopene-Rich Foods

Lycopene is a natural compound found in certain fruits and vegetables, particularly in tomatoes and watermelons. Studies have suggested that lycopene-rich foods may help reduce the risk of prostate cancer.

Include cooked tomatoes, tomato sauce, and watermelon in your diet to boost your lycopene intake.

10. Regularly Visit Your Doctor

Regular check-ups with your doctor are crucial for maintaining good health and detecting any potential problems early on. Ensure that you receive routine screenings and discuss your risk of prostate cancer with your healthcare provider.

They can provide personalized recommendations based on your age, family history, and overall health.

By following these preventive measures and maintaining a healthy lifestyle, you can significantly reduce your risk of developing prostate cancer.

Remember, prevention is always better than cure, and taking proactive steps to protect your health is essential. Prioritize your well-being and make the necessary lifestyle changes to safeguard your prostate health.