Prostate cancer is one of the most common types of cancer among men, affecting about one in eight men in their lifetime. While there is no sure way to prevent prostate cancer, there are some lifestyle factors that can influence your risk and your recovery. Today, we will share some evidence-based recommendations on what foods to eat or avoid, what supplements to take or not take, and what physical activities to do or not do for prostate cancer prevention and recovery. We will also explain how diet and exercise can influence your prostate health and overall well-being.
Diet for Prostate Cancer prevention & recovery
The role of diet in prostate cancer is complex and not fully understood. However, some dietary patterns have been associated with a lower or higher risk of developing or progressing prostate cancer. Here are some general guidelines:
Eat more fruits & vegetables
Fruits and vegetables are rich in antioxidants, phytochemicals, vitamins, minerals, and fiber that can protect your cells from damage and inflammation. Aim for at least five servings of fruits and vegetables every day, especially those with deep, bright colors.
Choose whole grains over refined grains
Whole grains contain more fiber, nutrients, and phytochemicals than refined grains, which can help lower your blood sugar, cholesterol, and insulin levels. These factors can affect your hormone balance and inflammation, which may influence prostate cancer risk and progression.
Choose whole-grain bread, pasta, cereals, oats, quinoa, barley, etc., over white bread, white rice, pastries, etc.
Limit tour consumption of red meat & processed meat
Red meat (such as beef, pork, lamb, and goat) and processed meat (such as bacon, ham, sausage, hot dogs, etc.) have been linked with increased risk of prostate cancer, especially advanced or aggressive forms. This may be due to the high amount of saturated fat, iron, heme (a type of iron found only in animal products), or carcinogens (cancer causing substances) formed during cooking or processing. Limit your intake of red meat to no more than 18 ounces (cooked weight) per week and avoid processed meat as much as possible.
Choose healthier sources of Protien
Protein is essential for building and repairing your tissues and maintaining your muscle mass and strength. However, not all protein sources are equal in terms of their impact on prostate health. Fish, skinless poultry, beans, eggs, nuts, seeds, soy products, and low-fat dairy products are better choices than red meat or processed meat. Fish, especially fatty fish (such as salmon, tuna, mackerel, sardines, etc.), are rich in omega-3 fatty acids that can reduce inflammation and slow down tumor growth.
Choose healthy fats over unhealthy fats
Fats are an important part of your diet as they provide energy, support cell function, and help absorb fat-soluble vitamins (such as A, D, E, and K). However, not all fats are good for your prostate health. Healthy fats (such as olive oil, nuts (almonds, walnuts, pecans), and avocados) are rich in monounsaturated and polyunsaturated fatty acids that can lower your cholesterol levels and inflammation. Unhealthy fats (such as saturated fats from dairy and other animal products and trans fats from partially hydrogenated oils found in many fast foods and packaged foods) can increase your cholesterol levels and inflammation. Limit your intake of saturated fats to less than 10% of your total calories per day and avoid trans fats as much as possible.
Avoid sugar-sweetened drinks & sweets
Sugar-sweetened drinks (such as sodas, juices, sports drinks, etc.) and sweets (such as candy, cookies, cakes, etc.) are high in calories and added sugars that can spike your blood sugar levels and insulin levels.
These factors can affect your hormone balance and inflammation, which may influence prostate cancer risk and progression.
Avoid sugar-sweetened drinks and sweets as much as possible or eat them only as an occasional treat.
Cut down on salt
Salt (sodium chloride) is essential for maintaining fluid balance and nerve.
Consider taking suppliments with caution
Some supplements may have beneficial effects on prostate health, but others may be harmful or interfere with your treatment. For example, vitamin D3 has shown promise as a treatment for advanced prostate cancer but is still under study. On the other hand, high doses of vitamin E or selenium may increase your risk of prostate cancer. Always consult your doctor before taking any supplements and follow their advice on dosage and duration.
Exercise for Prostate Cancer prevention & recovery
Exercise is another important factor that can influence your prostate health and overall well-being. Regular exercise can help you maintain a healthy weight, lower your blood pressure and cholesterol levels, improve your mood and mental health, enhance your immune system, and reduce your risk of chronic diseases.
Exercise may also have specific benefits for prostate cancer prevention and recovery. Some studies have suggested that exercise can lower your risk of developing or dying from prostate cancer by modulating your hormone levels, reducing inflammation, improving DNA repair, and inhibiting tumor growth.
Exercise may also help you cope with the side effects of prostate cancer treatment, such as fatigue, pain, urinary incontinence, erectile dysfunction, loss of muscle mass and bone density, depression, and anxiety. Exercise can improve your physical function, sexual function, quality of life, and survival outcomes.
The American Cancer Society recommends that adults with cancer get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week, along with strength training exercises at least twice per week. However, the type, intensity, frequency, and duration of exercise may vary depending on your individual needs, preferences, goals, and medical conditions.
Some general tips for exercising with prostate cancer are:
Start slowly & gradually increase your activity level
If you are new to exercise or have been inactive for a long time, start with low-intensity activities such as walking, cycling, swimming, or gardening for 10–15 minutes at a time. Gradually increase the duration and intensity of your exercise as you feel more comfortable and confident.
Choose activities that you enjoy & that suit your abilities
Find an exercise that you like and that matches your physical condition and limitations. For example, if you have joint pain or osteoporosis, avoid high-impact activities such as running or jumping and opt for low-impact activities such as swimming or water aerobics. If you have urinary incontinence or erectile dysfunction, avoid exercises that put pressure on your pelvic floor muscles such as sit-ups or heavy lifting and choose exercises that strengthen your pelvic floor muscles such as Kegel exercises.
Listen to your body & adjust your exercise accordingly
Pay attention to how you feel during and after exercise. If you experience any pain, discomfort, shortness of breath, dizziness, nausea, or other symptoms, stop exercising and seek medical help if needed.
Do not exercise if you have a fever, infection, injury, or severe fatigue. Rest when you need to and resume exercise when you feel better.
Stay hydrated & eat well
Before starting any exercise program, talk to your doctor about your medical history, current condition, treatment plan, and exercise goals.
Consult your doctor and seek professional guidance
Before starting any exercise program, talk to your doctor about your medical history, current condition, treatment plan, and exercise goals.
Your doctor can advise you on the best type and intensity of exercise for you and monitor your progress and response to exercise. You may also benefit from working with a certified exercise specialist or physical therapist who can design a personalized exercise program for you and teach you how to perform the exercises correctly and safely.
Conclusion
Prostate cancer is a serious condition that affects many men around the world. While there is no sure way to prevent or cure prostate cancer, there are some lifestyle factors that can influence your risk and your recovery. Diet and exercise are two of the most important factors that can affect your prostate health and overall well-being. By following a healthy diet and a regular exercise routine, you may be able to lower your risk of developing or dying from prostate cancer, as well as improve your quality of life and survival outcomes. However, remember that diet and exercise are not substitutes for medical treatment and that you should always consult your doctor before making any changes to your diet or exercise regimen.
We hope this blog post has provided you with some useful information and tips on how to improve your prostate health with diet and exercise. If you have any queries or comments, please feel free to message or call us. We would love to hear from you!
Dr. Amit Goel is a Consultant Laparoscopic/ Robotic Urologist & Renal Transplant Surgeon. He has over 15 years of experience in successfully treating complex urological diseases. His expertise includes diagnosing & treating Kidney stones, prostate enlargement, prostate cancer, kidney cancer, bladder cancer & incontinence, male infertility & erectile dysfunction.