Prostate cancer is the second most common form of cancer in men worldwide.

According to the American Cancer Society, it is estimated that there will be about 191,930 new cases and approximately 33,330 deaths from prostate cancer in the United States in 2020. While genetics and age contribute to the development of the disease, research suggests that maintaining a healthy diet and lifestyle can significantly reduce the risk of developing prostate cancer.

Here are some tips on how to prevent prostate cancer through diet and lifestyle changes.

Eat a Balanced Diet

A balanced diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can go a long way toward reducing the risk of prostate cancer.

Research suggests that consuming high amounts of saturated fat, red meat, dairy products, and calcium increases the risk of developing prostate cancer. On the other hand, foods that are high in antioxidants, such as fruits and vegetables, can help fight off cancer-causing free radicals. Fruits and vegetables like broccoli, tomatoes, and berries are particularly beneficial for prostate health.

Limit Alcohol and Quit Smoking

Research suggests that men who smoke or drink excessively are at a higher risk of developing prostate cancer.

Men who smoke are more likely to develop aggressive forms of the disease, and those who drink excessively may experience a faster progression of the cancer. If you are a smoker, quitting now will not only lower your risk of prostate cancer but will also significantly improve your overall health.

Similarly, limiting your alcohol consumption to moderate levels can help reduce the risk of developing prostate cancer.

Avoid Obese or Overweight

Obesity is a major risk factor for many different types of cancer, including prostate cancer. Additionally, a high-fat diet combined with a sedentary lifestyle can increase the production of certain hormones that have been linked to prostate cancer.

Men with a body mass index (BMI) of over 30 have a higher risk of developing aggressive and advanced prostate cancer. It is important to maintain a healthy weight through regular exercise and by consuming a balanced diet.

Related Article Eating well with Prostate Cancer

Drink Plenty of Water

Drinking plenty of water throughout the day is essential for good health, and it can also help reduce the risk of developing prostate cancer.

Drinking at least eight glasses of water a day can reduce the risk of developing prostate cancer by flushing out toxins and harmful substances from the body. Maintaining good hydration can also help reduce the risk of developing other health conditions that are associated with prostate cancer, such as urinary tract infections.

Exercise Regularly

Physical activity is important for maintaining good health, and it can also help reduce the risk of developing prostate cancer.

The American Cancer Society recommends that adults engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity weekly. Regular exercise can help maintain a healthy weight, reduce the risk of developing obesity-related cancers, and decrease the production of hormones that are linked to prostate cancer.

Reduce Stress

Stress is a common factor that can increase the risk of developing many different health conditions, including prostate cancer.

High levels of stress can suppress the immune system, increase inflammation in the body, and cause changes in hormone levels that are linked to cancer development. There are many different ways to reduce stress, including meditation, yoga, deep breathing exercises, and regular exercise.

Get Enough Sleep

Getting enough sleep is essential for maintaining good health, and it can also help reduce the risk of developing prostate cancer.

Research suggests that men who sleep less than seven hours a night are at a higher risk of developing aggressive forms of the cancer. Sleep helps the body repair and regenerate damaged cells and tissues, and it can also help regulate hormone levels that are linked to prostate cancer.

Conclusion

Prostate cancer is a serious condition, but there are steps you can take to reduce your risk of developing the disease. Maintaining a healthy diet and lifestyle is critical for preventing prostate cancer.

Eating a balanced diet, limiting alcohol and tobacco, exercising regularly, reducing stress, and getting enough sleep can all help lower the risk of developing the disease. By making these simple changes to your lifestyle, you can improve your overall health and reduce the risk of developing prostate cancer.