1. Eat tomatoes and other red foods
Tomatoes, watermelon, and other red foods owe their bright color to a powerful antioxidant called lycopene. Some recent studies show that men who consume this fruit and tomato-based products have a lower risk of prostate cancer than those who don’t. However, the American Institute for Cancer Research cautions that studies linking tomatoes to prostate cancer prevention are limited and ongoing.
2. Recognize the power of fruits and veggies
Nutrients and vitamins contained in fruits and vegetables may lower your risk of getting prostate cancer. Green vegetables contain compounds that help your body break down cancer-causing substances called carcinogens. A nutrient-rich diet may also help slow the spread of cancer. By eating fruits and vegetables throughout the day, you’ll be less likely to fill up on processed junk food.
3. Consider soybeans and tea
A nutrient called isoflavones has been linked to a reduced risk of prostate cancer, in at least one 2014 review of controlled studies.
Isoflavones are found in:
- tofu (made from soybeans)
- chickpeas
- lentils
- alfalfa sprouts
- peanuts
4. Pour another cup of coffee
Indulging a serious coffee habit is linked to a decreased risk of fatal prostate cancer:
- Drinking four to five cups of coffee every day can lower your chances of fatal and high-grade prostate cancer, according to a 2014 review of clinical studies.
- Regardless of how many cups you drink overall, every three cups of coffee you drink can reduce your risk of fatal prostate cancer about 11 percent.
The chemicals cafestol and kahweol have well-known cancer-fighting abilities. Researchers believe these chemicals are trapped when coffee runs through a paper filter. Boiled coffee may allow these cancer-fighting chemicals to stay in your daily brew.
5. Make good choices about fat
A 2014 study notes there may be a link between animal fats and an increased risk of prostate cancer. In addition to meat, animal fats are found in butter and cheese. Whenever possible, replace animal-based fats with plant-based fats.
This, instead of that:
- olive oil instead of butter
- fruit instead of candy
- fresh vegetables instead of prepackaged foods
- nuts or seeds instead of cheese
Also, overcooking meat produces carcinogens, so be careful not to overcook your meat.
6. Stop smoking
Prostate cancer patients who smoke are more likely to have a recurrence of the disease. Smokers also have a higher risk of dying from prostate cancer. It’s not too late to quit. When compared with current smokers, prostate cancer patients who quit smoking for more than 10 years had the same mortality risk as those who never smoked.
7. Keep in mind controversial foods
Fish and omega-3
Fatty acid, known as omega-3, may help reduce your risk of developing prostate cancer. Omega-3 is found in certain fish including sardines, tuna, mackerel, trout, and salmon.
Folate
Folate is found in many foods, including green vegetables, beans, whole grains, and fortified breakfast cereals. The American Cancer Society recommends getting adequate amounts of folate through eating a variety of these foods. Some clinical studies in the 1990s found that that low folate levels in your blood can increase your risk for cancer.
Dairy
Some studies, according to the Mayo Clinic, have linked dairy products, or diets high in calcium, with an increased risk of prostate cancer. However, studies have been mixed, and this risk is considered minimal.
8. Make time for exercise
Being overweight or obese is linked to an increased risk of aggressive prostate cancer.
Regular exercise can help you maintain a healthy weight. Benefits of exercise include increased muscle mass and better metabolism. Try:
- walking
- running
- bicycling
- swimming
Exercise doesn’t have to be boring. Vary your routine and invite your friends to participate. You’re more likely to work out if it’s fun.
9. Take supplements
Taking supplement to prevent prostate cancer or help to maintain good prostate health is recommended as well. There are supplements available for prostate care which you could take as a form of support and protection.