How to Reduce the Risk of Prostate Cancer through Diet
February 28, 2021
Differences in diet and lifestyle may account for the variability of prostate cancer rates. Additionally, correct nutrition may reduce the incidence of prostate cancer and help reduce the risk of prostate cancer progression. An important point to note: it is estimated that one third of cancer deaths in the United States can be attributed to diet in adults.
The two diets known to be associated with longevity and reduced risks for prostate cancer are the Traditional Plant Based diet and a Southern Mediterranean diet.
The Plant Based diet is high in natural foods like vegetables, fruit, lentils and legumes, naturally occurring fats such nuts and avocados, and some lean meats such as fish can be incorporated. The Mediterranean diet is also high in fresh fruits and vegetables, garlic, tomatoes, olive oil, and fish. Both diets avoid red meat, overprocessed foods, heavy dairy consumption, and greasy fried foods.
We also know that these ways of eating reduce the risk of heart disease, diabetes, and obesity, which in turn, can improve overall quality of life. A healthy diet results in increased energy levels, facilitates recovery, and enhances the immune system.
When thinking about your diet and lifestyle in terms of prostate cancer prevention or reduction, you should:
- Eat primarily plant-based, which can include lean white meats and fish.
- Include plenty of fruits and vegetables. Variety in the food you eat is important to obtain the right nutrients. Look for multiple colors on each plate.
- Incorporate high fiber foods with whole complex carbohydrates, fruits, and vegetables
- Use natural fats such as avocado, nuts, seeds, and olive oil, which also promote good heart health
- Tomatoes and especially tomato products are very high in lycopene, a powerful anticancer substance. Enjoy your tomato sauce!
- Limited in the amount of simple and processed sugars like white breads and pastries.
- Reduce fatty red meat and high-fat dairy as they can stimulate prostate cancer to grow.
- Avoid trans fatty acids, which are known to promote cancer growth. These are in margarines, fried foods, and prepackaged baked goods.
- Get at least 30 minutes of movement most days out of the week.
- Stay hydrated throughout the day. Drink at least 64oz of water, or half of your bodyweight in ounces.