The prostate is a small gland in men. The prostate is located near the bladder. Many men have prostate problems. As you get older, it's a good idea for men to be aware of the signs of prostate cancer. According to the American Cancer Society, one in every seven men is diagnosed with prostate cancer and this cancer is the second leading cause of cancer death in men in the United States. In 2015, 27,540 deaths were caused by prostate cancer. However, some preventive measures, such as changing diet and lifestyle and studying family medical history, can reduce the risk of prostate cancer.
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Method 1 of 3: Changing Your Diet
Step 1. Increase consumption of vegetables, fruits, and whole grains
Eat pastas and breads made from whole grains rather than white flour. Eat at least five servings of vegetables and fruits every day. Also eat foods rich in lycopene, a powerful antioxidant, such as tomatoes and red chilies. The content of lycopene makes vegetables and fruits red. Lycopene has been shown to be effective in preventing cancer. So, in general, the darker and brighter the red color of the vegetables and fruits you eat, the better.
- There is no definitive guide to how much lycopene you should take each day. However, research shows that in order to benefit from lycopene, people need to obtain adequate amounts of lycopene by eating foods that contain it throughout the day.
- Eating Brassicaceae vegetables, such as broccoli, cauliflower, cabbage, Brussels sprouts, mustard greens, and kale, is also effective in preventing cancer. Several controlled studies have shown that increased consumption of Brassicaceae vegetables leads to a reduced risk of prostate cancer although the evidence used is only associative at this stage.
Step 2. Eat only certain types of protein
Reduce consumption of red meat, such as beef, pork, lamb, and mutton. Also limit the consumption of processed meats, such as sandwiches and hot dogs.
- Instead of red meat, eat fish rich in omega-3 acids, such as salmon and tuna. Eating this type of fish improves prostate, heart, and immune system health. Research on the effectiveness of eating fish for preventing prostate cancer has been mostly done based on correlative data and the fact that people in Japan eat large amounts of fish and only a few develop prostate cancer. Researchers are still debating whether increased fish consumption and decreased risk of prostate cancer have a causal relationship.
- Nuts, skinless chicken, and eggs are also healthy sources of protein.
Step 3. Increase soy consumption
The content of soy, which is found in various vegetable dishes, is effective in preventing cancer. Foods that contain soy include tofu, soy beans, soy flour, and soy powder. Using soy milk instead of cow's milk to eat cereal or drink coffee is one way to increase soy consumption.
Recent research has shown that soybeans and some soy products, such as tofu, are effective at preventing prostate cancer. However, not all soy products, such as soy milk, have this property. In addition, there are no definite guidelines regarding the amount of soy that needs to be consumed to prevent prostate cancer
Step 4. Cut down on alcohol, caffeine, and sugar
Caffeine consumption does not have to be completely stopped, it just needs to be limited. Drink coffee only as much as 120-240 ml per day. The same goes for alcohol; drink alcohol only on special occasions and only two small drinks per week.
Avoid sugary drinks, which sometimes also contain caffeine, such as soda and fruit juice. This type of drink almost does not contain any nutrients
Step 5. Reduce salt consumption
The best way to reduce salt consumption is to eat meat, dairy products, vegetables, and fresh fruits. Don't eat frozen, canned, and packaged foods. Salt is often used to preserve food. Therefore, packaged foods usually have a high salt content.
- When shopping at a convenience store, buy fresh groceries, which are usually on the sidelines; Packaged and canned foods are generally located in the middle aisle.
- Read and compare food labels. Food manufacturers are now required to list on food labels the amount of sodium the product contains as well as the percentage of the recommended daily intake of sodium.
- The American Heart Association recommends that Americans consume no more than 1,500 mg of sodium per day.
Step 6. Eat good fats and avoid bad fats
Limit consumption of saturated fats of animal origin and dairy products. Eat foods that contain healthy fats, such as olive oil, nuts and avocados. Animal products that are high in fat content, such as meat, butter, and lard, have been shown to increase the risk of prostate cancer.
Don't eat fast food and processed foods. Both types of food usually contain partially hydrogenated fats (trans fats), which are not very good for health
Method 2 of 3: Changing Your Lifestyle
Step 1. Take supplements
Research on cancer has proven that getting nutrients by eating food is much better than taking supplements. However, there are some conditions that make supplements a better choice. Talk to your doctor about any supplements you are currently taking or want to take.
- Take zinc supplements. Most men don't eat enough zinc-rich foods. Zinc supplements help maintain prostate health. Research has proven that zinc deficiency causes the prostate to swell and zinc is essential for preventing prostate cells from turning into cancer cells. Take zinc supplements in tablet form at a dose of 50-100 (or even 200) mg per day to reduce prostate swelling.
- Take saw palmetto berry supplements. The effectiveness of this supplement is still debated by both lay people and medical professionals. So, first consult with your doctor before starting to take this supplement. Several studies have shown that this supplement helps kill prostate cancer cells.
- Some studies have found that taking certain supplements, such as vitamin E and folic acid (a type of B vitamin), increases the risk of prostate cancer. Other studies have also shown that taking multiple supplements (eg more than seven types), even those usually used to prevent prostate cancer, increases the risk of advanced prostate cancer.
Step 2. Quit smoking
Although the relationship between smoking and prostate cancer is still debated, tobacco is believed to cause oxidative damage due to the effects of free radicals on body cells, thus increasing the belief that smoking can cause cancer. In a meta-analysis of 24 studies, smoking was shown to increase the risk of prostate cancer.
Step 3. Have a healthy weight
If you are overweight, adopt an effective exercise and diet plan to achieve a healthy weight. Being overweight or obese is measured by the Body Mass Index (BMI), an indicator of body fatness. To find a person's BMI, divide the person's weight (in kilograms) by the square of the person's height (in meters). If the BMI is 25-29, 9, the person is considered overweight. If the BMI is more than 30, the person is considered obese.
- Reduce calorie intake and increase exercise. Both of these are the secrets of successful weight loss.
- Watch your portion sizes and eat slowly. Enjoy and chew the food. Stop eating when you are full. Remember, you only need to satisfy your hunger, you don't have to be very full.
Step 4. Exercise regularly
Exercising regularly reduces the risk of certain types of cancer and other health problems, such as depression, heart disease, and stroke. Although a causal relationship between regular exercise and prostate health has not been established, the research that has been done so far has shown that regular exercise helps maintain prostate health.
Aim to do moderate to vigorous exercise, for 30 minutes, several days per week. However, light to moderate exercise, such as brisk walking, has also been effective in maintaining prostate health. If you haven't exercised in a long time, start gradually by walking to work, taking the stairs instead of the elevator, and going for a walk every night. Gradually increase your activity until you can do more vigorous aerobic exercise, such as cycling, swimming, or running
Step 5. Do Kegel exercises
To do a Kegel exercise, tense your pelvic floor muscles, as if trying to stop the flow of urine, hold for a moment, then relax. Doing this exercise regularly can strengthen and tone the pelvic floor muscles. Kegel exercises can be done anywhere because they don't require any special equipment!
- Tense the muscles of the scrotum and anus for a few seconds, then relax. Do this exercise ten times, 3-4 times per day, to maintain prostate health. Gradually increase the duration until you can tense the muscles for ten seconds.
- Kegel exercises can also be performed by lying on your back with your hips raised in the air and your butt muscles tensed. Hold for 30 seconds, then relax. Do this method at intervals of five minutes, three times per day.
Step 6. Increase the frequency of ejaculation
For years, researchers have believed that frequent ejaculation, during sex, masturbation, or even wet dreams, increases the risk of prostate cancer. However, more recent research proves that frequent ejaculation actually maintains prostate health. Researchers found that ejaculation helps remove carcinogens from the prostate gland and accelerates fluid turnover in the prostate gland, thereby reducing the risk of prostate cancer. In addition, regular ejaculation also helps relieve psychological stress, thereby slowing the growth of cancer cells.
However, research in this regard is still at an early stage so there is no definite recommendation regarding male sexual habits. For example, researchers are still unable to determine how often a man needs to ejaculate to maintain a healthy prostate. However, researchers believe that regular ejaculation needs to be accompanied by other indicators, such as a healthy lifestyle, healthy diet, and regular exercise
Method 3 of 3: Undertake Medical Surveillance
Step 1. Study your family medical history
If a male family member, such as a father or brother) has prostate cancer, you are at a higher risk of developing the cancer. In fact, the risk is more than doubled! Inform your doctor if your family has a history of prostate cancer so that the two of you can work together to develop an appropriate prevention plan.
- Men are at higher risk of prostate cancer if the history of the cancer is shared by a brother rather than a father. In addition, the risk of prostate cancer is also higher in men who have multiple family members with prostate cancer, especially if these family members were diagnosed at a younger age (before 40 years).
- Have your doctor examine you with a BRCA1 or BRCA2 gene mutation detecting test. The presence of these gene mutations increases the risk of prostate cancer.
Step 2. Learn the symptoms of prostate disorders
Symptoms of prostate problems include erectile dysfunction, blood-tinged urine, pain when urinating or having sex, hip or lower back pain, and a constant urge to urinate.
However, prostate cancer often does not cause any symptoms, at least until it has spread to other parts of the body, such as the bones. Patients diagnosed with prostate cancer very rarely experience the above symptoms (bloody urine, impotence, urinary incontinence, etc.)
Step 3. Consult your doctor regularly
The American Cancer Society recommends that men undergo routine prostate cancer screening from the age of 50 (or 45 if they have risk factors for prostate cancer). The test used to detect prostate cancer is a prostate-specific antigen (PSA) test in the blood. PSA is a substance derived from normal and cancerous prostate cells. Under normal conditions, PSA levels in the blood are very small, generally only 4 nanograms per milliliter of blood. The higher the PSA level in the blood, the greater the chance of developing prostate cancer. How often a man needs to have a prostate cancer detection test depends on the results of the test. If the PSA level is below 2.5 nanograms per milliliter of blood, the man only needs to have a prostate cancer detection test every two years. However, if PSA levels are higher, prostate cancer detection tests need to be done once a year.
- A digital rectal exam (DRE) may also be done to detect prostate cancer. In DRE, the doctor checks for nodules on the back of the prostate.
- Neither the PSA nor the DRE test can confirm a diagnosis of prostate cancer. The presence of prostate cancer may need to be confirmed by biopsy.
- Currently, the American Cancer Society recommends that men consult in detail with their doctor before deciding to undergo routine prostate cancer detection tests. This test can detect prostate cancer early. However, there is no research that proves that undergoing prostate cancer screening tests routinely is effective in preventing death from the cancer. However, detecting prostate cancer as early as possible increases the chances of a cure.
Warning
- Do not ignore prostate disorders. If left untreated, prostate swelling can lead to serious illnesses, such as urinary tract infections (UTIs), urinary stones, kidney stones, and other kidney and bladder disorders.
- Veterans who have been exposed to Agent Orange are at high risk of developing aggressive prostate cancer.
Related article
- How to Reduce the Risk of Prostate Cancer
- How to Check Your Prostate
