September is commemorated as the Prostate Cancer Awareness Month in the US, to educate people about the causes, symptoms, and prevention of prostate cancer. Approximately 11.6% men are diagnosed with prostate cancer at some point in their life, says a 2012-2014 survey. In 2017, there were 26,730 estimated prostate cancer deaths in the US.
During this Awareness Month, here are 6 tips to help you prevent prostate cancer or reduce its risks.
1. Adopt a low-fat diet plan
The best way to prevent any kind of cancer is to have a healthy diet, avoiding foods like nuts, cheese, oils, and meat. Some studies have shown that men consuming higher amounts of fat are more prone to cancer risks.
If food is life for you, the best way to keep healthy is to reduce the amount of fat in your diet by choosing low-fat products and leaner meat cuts.
2. Fall in love with fish
If fish is currently not a part of your diet, you might try reconsidering. Research has shown that fish like salmon, herring, and tuna contain omega-3 fatty acids, which reduce the risk of prostate cancer. Vegetarians may consider eating flaxseed to ingest omega-3s.
3. Kick back with wine, not beer
Western European men have lower chances of getting prostate-cancer, and that is due to their staple food habits. The National Cancer Institute journals have published a research showing that men eating more than 10 grams of garlic daily have a 50% lower cancer risk than those who don't. Additionally, drinking moderate amounts of red wine is an excellent way of cancer prevention. Red grapes contain resveratrol, an antioxidant useful in prostate cancer prevention, reported the University of Texas' M.D. Anderson Cancer Center.
4. Monitor your physical activities.
The wisest thing to do is to consult a doctor each time you begin a new exercise routine, especially if it targets the pelvic muscles. Any kind of discomfort or swelling in the pelvic or rectal areas should be immediately reported and regularly monitored by a medical practitioner.
5. Go tangy with tomatoes.
Tomatoes contain an antioxidant called lycopene, which helps in preventing prostate cancer. Even cooking tomatoes help your body to absorb lycopene. Go for riper and redder tomatoes as they contain more amounts of lycopene. Including more red-colored food in your diet, like watermelons, beetroot, and red cabbage is a surefire way to reduce risks of prostate cancer.
6. Walk, jump, and dance more
Prostate health depends on oxygenation from blood circulation. People who spend most of the day being seated or travelling in cars have a higher risk of prostate cancer, like drivers, pilots, office workers, etc. Bicyclists are also at higher risk for prostate complications as their pelvic region experiences more pressure.
The key for every prevention tactic is a proper balance. Incorporating healthier versions of your life choices will ensure you're at a lower risk of prostate cancer.