Statistics that show the prevalence of prostate cancer are horrifying. About 1 in 9 men is expected to be diagnosed with the cancer. On top of that, the American Cancer Society estimates that there are roughly 164,690 new prostate cancer cases in 2018.

It also reveals that the cancer took the lives of approximately 29,430 individuals. Essentially, prostate cancer is not fatal. This is why over 2.9 million men who have been diagnosed with the cancer is their past are living.

The only problem, which is a quite serious one too, is that the treatment plans for prostate cancer often comes in the company of significant side effects. Often these side effects are unpleasant and revolve around the removal of the entire prostate gland and the surrounding tissue as well.

Two major side effects that surface as a result include impotency and urinary incontinence. Most of the treatment options such as radical prostatectomy culminates in these side effects. Recent research on gold nanoparticles for the treatment of prostate cancer is showing hope regarding saving men from the cancer with minimal side effects.

While there is hope, it must be borne in mind that early detection can improve the treatment plan substantially.

Ways to reduce the risk of prostate cancer

There is no exact formula that tells how to keep the development of prostate cancer at bay. However, the Mayo Clinic points out that health professionals recommend maintaining an overall healthy lifestyle to chop the risk of the cancer.

Here are some of the crucial measures that you can take:

1. Have a balanced diet

Healthcare professionals opine that 90% of the cancer cases of the breast, colon, prostate and so on occur due to poor dietary choices. Therefore, your goal should be to have a healthy diet.

2. Limit the intake of dairy products

Research shows that men who have the most dairy products every day have the highest risk of prostate cancer. These dairy items include cheese, milk, and yogurt among other eatables. As a precautionary step, therefore, you should lower your daily intake of dairy items.

3. Consume more fruits and vegetables

Fruits and veggies are powerhouses that are packed with high levels of nutrients and vitamins. These consist of high levels of inflammation-fighting substances. These include minerals, antioxidants, vitamins, polyphenols, and fiber.

Evidence goes on to say that having foods that are rich in phytonutrients helps to lessen the risk of developing different types of cancer including the cancer of the prostate. What’s more, green vegetables contain compounds, which have the potential to break down the carcinogens or cancer-causing substances.

4. Choose a low-fat diet

When it comes to fat, you need to be mindful of two things. Firstly, pursue a low-fat diet. In that, the bad fat content of your meal plan should be low. Secondly, up your intake of healthy fats.

Research points out that people in the US where high-fat diets are common are more likely to have prostate cancer than those individuals who live in countries where fat is present in lower concentration.

5. Take more tea and soybeans

Ingredients such as peanuts, lentils, tofu, chickpeas, and alfalfa sprouts boast a rich content of isoflavones. This nutrient has been shown to slash the risk of prostate cancer. Therefore, these foods cut down your risk of developing prostate cancer.

On top of that, researchers have also been able to identify a link between prostate cancer and green tea. Certain studies have learned that men who drink green tea or consume green tea extracts supplements have a declined risk of advanced prostate cancer. Further trials are needed to confirm this though.

6. Stay fit

Maintaining a healthy weight is another way to decrease your risk of developing prostate cancer. Obese men, or a body mass index of 30 or over that, amps up the risk of the disease. Hence, you need to take the needed steps to reduce your calorie intake.

Additionally, exercise can also help to shed the extra pounds. If you are not obese or overweight, it is best to maintain that healthy weight and stay fit. A healthy diet can help in this instance as well.

7. Maintain an active lifestyle

A sedentary lifestyle correlates with an increased risk of prostate cancer. The wellness of the prostate relies on oxygenation. In other words, circulation of fresh blood to the area is critical for carrying oxygen to it.

A sedentary lifestyle, however, hinders this. It stagnates or reduces the flow of fresh blood in the prostrate. This is why folks who dedicate long times to consistent seating are more vulnerable to developing prostate cancer than other with an active lifestyle. Increased pressure due to automobile vibrations also shows a higher risk of prostate cancer than others.

Some examples of people who come in this group include truck drivers, bus drivers, motorcyclists, pilots, and men who have to commute for long distances daily. Bicyclists also experience increased pressure on the region, which increases the odds of prostatic complications.

8. Take more zinc

Zinc is a crucial nutrient that helps support the enzymatic processes, immune system health, and reproductive health. Zinc deficiency is often a concern that shows up among people who suffer from prostate problems.

Evidence demonstrates that zinc blocks the pathways and triggers prostate cell multiplication. In the light of this role that zinc plays, it is essential that you add the mineral to your diet via pasture-raised animal products as well as organic products. You can also have more zinc from pumpkin seeds.

9. Consume more coffee

Coffee intake is linked with reduced risk of fatal prostate cancer. Two interesting trials agree. One of them learned that drinking 4-5 coffee cups daily can lessen your chances of high-grade and fatal prostate cancer. Plus, another study shows that drinking about 3 cups of coffee can lessen the risk of fatal cancer of the prostate by 11%.

The chemicals present in coffee, kahweol, and cafestol hold a reputation for cancer-fighting. Researchers say that these chemicals are trapped when coffee passes through a paper filter. However, boiled coffee increases the chances of these chemicals staying in the drink.

10. Dedicate time to exercise

Studies related to prostate cancer and exercise show that men who work out potentially lower their risk of the cancer. Besides, exercise can also help you maintain your weight. In addition to benefits for prostate health, exercise can enhance health in multiple ways.

It can lessen the risk of other cancers as well as heart disease. If you don’t exercise already, start slowly to prevent any physical strain. Gradually, increase your work out activities. In general, aim for 30 minutes of daily exercise.

11. Improve your vitamin D levels

Vitamin D markers that are below 60 ng/ml are linked with a deficiency of the vitamin. The lack of vitamin D affects the production of testosterone and also amps up prostatic growth. Thus, you need to ensure that your vitamin D levels are not down.

You can either eat foods that have a high content of vitamin D or take high quality vitamin D3 supplement. It is best to consult your doctor before taking the supplement though. An alternate, easy, and less costly measure is to increase your sun exposure. Sunlight is the greatest source of the vitamin. Therefore, at least three days of exposure to the sun in a week are significant for raising your vitamin D levels.