Prostate cancer

‍This week we will be considering how nutrition and exercise can help with the prevention of Prostate cancer. Prostate cancer is one of the most common cancers affecting men worldwide, making it crucial to focus on prevention. The incidence of Prostate cancer typically varies widely in residential areas and is 6 times higher in Western countries than in non-Western countries. While genetics and age play a significant role in prostate cancer risk, lifestyle choices such as nutrition and exercise can also impact the likelihood of developing this disease.

‍Maintain a Healthy Weight

‍Obesity has been linked to an increased risk of prostate cancer. Staying at a healthy weight through regular exercise and a balanced diet can help reduce this risk. Aim for a body mass index (BMI) within the healthy range. Obesity results in hyperinsulinemia and increased amounts of circulating bioactive insulin-like growth factor-1 (IGF-1), a growth factor that promotes the development of many types of cancer. So be mindful of keeping away from the processed foods.

‍Incorporate Fibre-Rich Foods

‍A diet rich in fibre from fruits, vegetables, whole grains, and legumes can help prevent prostate cancer. Fibre aids in digestion and may reduce inflammation, a known factor in cancer development.

‍Consume More Fruits and Vegetables

‍Fruits and vegetables are packed with antioxidants and phytonutrients that protect cells from damage and inflammation. Incorporate a variety of colourful options into your daily diet to maximize their benefits. Polyphenols are the most abundant and are present in different proportions in most plants. Unlike vitamins, polyphenols are not essential for human survival but help with various biological activities, mainly antioxidant and anti-inflammatory. Polyphenols have been studied for their beneficial effects on human health, such as treatment of hypertension and prevention of cancer or cardiovascular disease. Aim for 7 – 10 portions of vegetables a day.

‍Choose Healthy Fats

‍Opt for healthy fats like those found in avocados, nuts, seeds, and fatty fish such as salmon and mackerel. These fats contain omega-3 fatty acids, which have been associated with a lower risk of prostate cancer.

‍Limit Red and Processed Meats

‍High consumption of red and processed meats is linked to an increased risk of prostate cancer. Try to limit these foods and focus on lean protein sources like poultry, fish, and plant-based alternatives.

‍Drink Green Tea

‍Green tea is rich in antioxidants, particularly epigallocatechin gallate (EGCG), which may help protect against prostate cancer. Aim to incorporate green tea into your daily routine.

‍Stay Hydrated

‍Adequate hydration is essential for overall health, and it may also play a role in prostate cancer prevention. Aim for at least eight glasses of water a day. See our blog post here.

‍Exercise Regularly

‍Physical activity can reduce the risk of prostate cancer. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. Activities like brisk walking, cycling, and swimming are great options.

‍Maintain a Balanced Diet

‍A well-balanced diet that includes all necessary nutrients is essential for prostate cancer prevention. Avoid excessive consumption of processed foods, sugary drinks, and excessive salt, as these can contribute to an unhealthy lifestyle and an increased risk of cancer.

‍Get Regular Check-ups

‍While nutrition and exercise play vital roles in prostate cancer prevention, regular medical check-ups are equally important. Screening tests, like the prostate-specific antigen (PSA) test and digital rectal exams, can help detect prostate cancer in its early stages when it's most treatable.Prostate cancer prevention is a multifaceted approach that involves maintaining a healthy lifestyle through proper nutrition and regular exercise. By following these ten considerations, you can reduce your risk of developing prostate cancer and promote overall well-being. Remember that a holistic approach, including a well-balanced diet, exercise, and regular medical check-ups, is the key to a healthier, prostate cancer-free life.

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