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Decrease Prostate Cancer Risk
Paula Gallagher on
With Father’s Day just around the corner, let’s talk about an issue that affects 1 in 6 men. According to the CDC, nearly 20% of men will be diagnosed with prostate cancer in their lifetime. In fact, next to non-melanoma skin cancer, prostate cancer is the most common cancer among men in the United States. It is also one of the leading causes of cancer death among men. And although treatment and early detection is imperative, prevention is critical in slowing down the rates of prostate cancer, as well as other male cancers.
Risk Factors for Prostate Cancer
There are several risk factors, some of which cannot be altered, but others involve lifestyle changes.
Age and family history are primary risk factors. Prostate cancer is less likely to occur in men under the age of 45-50 years old. It is also much more likely (double the risk) if you have a first-degree relative with prostate cancer, particularly a brother.
Other risk factors include being of African American descent, having high blood pressure, men frequently exposed to environmental toxins, such as farmers, tire plant workers and painters, as well as those exposed to cadmium or agent orange. Men who eat diets high in fat (particularly animal fat) are also at higher risk.
Symptoms of Prostate Cancer
Common signs and symptoms of prostate cancer include the following list – although these symptoms do not necessarily mean a cancer diagnosis. If you're experiencing these things, be sure to get checked out by a doctor.
- Frequent urination, especially at night
- Difficulty starting or stopping the urine flow
- Inability to urinate
- Weak or decreased urine stream
- Interrupted urine stream
- A sense of incompletely emptying the bladder
- Burning or pain during urination.
Decrease Your Risk of Prostate Cancer
Prostate cancer can be prevented in many cases (genetics excluded!) by eating well, exercising, getting good quality sleep, and overall making good lifestyle choices.
Healthy Eating
Diet is one of the factors that can impact your risk in a positive way. A diet low in animal fat is one way to help protect yourself against prostate cancer. Limit your intake of red meat to one serving per week. Include lean animal proteins more often, such as fish (and fish oil!) and chicken, and focus on plant-based proteins, such as quinoa, beans and lentils. Add nuts and seeds to your daily routine, as they are a good source of protein, essential fats and zinc. Try pumpkin seeds, sesame seeds, walnuts and flax seeds. Add them to your morning (slow cooked) oatmeal, as oats are a great source of fiber. Add tomatoes to your diet because they contain the antioxidant lycopene – especially cooked tomatoes. A study found that men who ate two servings of tomato sauce a week had a 23% reduced prostate cancer risk. Cooking tomatoes with olive oil has been shown to increase lycopene absorption. Lycopene is also found in guava, apricots and watermelon.
Lifestyle
If you smoke... stop. This nasty habit has been shown to play a role in aggressive types of prostate cancer.
A good night’s sleep may reduce the risk of developing advanced prostate cancer. A study showed that men who slept longer and with less interruption had increased levels of the hormone melatonin in their urine, and they were 75% less likely to develop advanced prostate cancer than men who had less melatonin.
Studies also show that exercise – both pre- and post-diagnosis – is important to a good treatment outcome. Men who were the fastest walkers prior to diagnosis and surgery had more normally shaped blood vessels in their tumors, compared to those who walked the slowest. These normal-shaped blood vessels can inhibit the spread of cancer and improve the effectiveness of treatments
Add Supplements
Supplements may also help protect the prostate. Curcumin is a potent anti-inflammatory and anti-oxidant. Therapeutic dosages are difficult to get through diet alone, so consider a supplement. Research has shown curcumin to have chemopreventive and growth inhibiting activity, across a number of tumor cell lines, including that of the prostate.
Research also show that extracts of saw palmetto, nettle, pygeum and pumpkin seeds are important nutrients supporting prostate health and reducing prostate enlargement. Choosing a supplement that contains all of these may be helpful.
To learn more about supplements that support prostate health, contact Village Green Apothecary.
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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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Margo Gladding
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Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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