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One great way to possibly reduce the risk of prostate cancer is to exercise. Some studies even indicate that your risk of cancer decreases further the more vigorous you exercise. You should do aerobic exercise at least 30 minutes per day for 5-6 days out of the week. Aerobic exercise is the best type of exercise for disease prevention because it has all sorts of health benefits, including improved circulation, a healthier immune system, and increased energy levels. Try aerobic exercise such as biking, swimming, running, dancing, spinning, and rowing. You should also make an effort to become more physically active in your day-to-day life. Take the stairs instead of the elevator, park your car further away from work, or use a standing desk instead of a seated one. In one study, men who participated in vigorous aerobic activity for at least 3 hours per week had a 61% lower risk of death from prostate cancer. Another way that you can reduce your risk of prostate cancer is to have more sex. According to an Australian study, if you masturbate five or more times per week, you are 34% less likely to develop prostate cancer by age 70. Along the same lines, sex also counts toward the total number of weekly ejaculations. The finding could be explained by the flushing out of cancer-causing agents during ejaculation. You can reduce your risk of prostate cancer by making dietary changes. In order to help lower your chance of getting prostate cancer, you should eat a diet that is low in fat. According to numerous studies, there is an established link between a diet high in saturated fat and the development of prostate cancer. In general, fats should not exceed 30% of total daily caloric intake. Saturated fats should also not exceed 20% of your daily intake and the combination of polyunsaturated and monounsaturated fats should not exceed 10% of your total daily caloric intake. If you are trying to cut down on fat, a way to help this is to eat less red meat and dairy. In addition to this, if you reduce or eliminate your consumption of red meat, dairy, and eggs, you will have a decreased risk of prostate cancer. Red meat is a significant source of saturated fat in the diet. Red meat also increases levels of IGF-1, which is associated with an increased risk of prostate cancer. A general rule of thumb is to limit each protein serving to 3 ounces with a maximum of 6 ounces per day. Red meat, dairy, and eggs also increase levels of choline, which is also associated with an increased risk of prostate cancer. Dairy can be a significant source of saturated fat, as well as calcium, in the diet. Excessive intake of calcium may also increase a man's chances of developing prostate cancer. You can reduce your calcium intake by cutting down on or even eliminating dairy products such as milk, cheese, and yogurt. Choose soy-based alternatives instead. Increasing the consumption of soy products is another dietary option to consider to reduce the risk of prostate cancer. Soy products contain isoflavones, which are natural compounds that act like estrogens. In laboratory tests, they have been proven to inhibit the growth of prostate cancer cells. Try to incorporate soy products such as soymilk, tempeh, miso, and tofu into your diet. In American Adventist men, high levels of consumption of soymilk, which provided them with about 90 mg of isoflavones a day, created a 70% reduction in prostate cancer risk. All traditional soy-containing foods provide 30-40 mg of isoflavones per serving. Other sources of isoflavones include peanuts and legumes such as chickpeas, lentils, and kidney beans. Eating more fruits and vegetables may work to reduce the risk of prostate cancer. Eat vegetables such as tomatoes because they contain lycopene. This substance is abundant in cooked tomatoes and has been found to reduce the total risk of prostate cancer by 35% and the risk of advanced prostate cancer by 50%. Onions, garlic, leeks, shallots, scallions, and chives contain oregano-sulfur compounds, which are associated with reduced risk of prostate cancer. You should also eat vegetables such as cabbage, broccoli, kale, brussel sprouts, cauliflower, and horseradish because they contain compounds which lower prostate cancer risk. You should consider increasing your intake of fatty fish. Fish, which is full of omega-3 fatty acids, may lower prostate cancer risk. Try new recipes that include tuna, salmon, trout, herring, and sardines. If you don't like fish, you can add omega-3 fatty acids to your diet with flaxseed. Flaxseed can be bought whole, crushed, or milled to add to your diet. You should consider drinking red wine to help reduce your risk of prostate cancer. The skins of red grapes contain high levels of resveratrol, an antioxidant which may help inhibit the growth of prostate cancer. Although it is good for you, red wine should be consumed in moderation. You should drink no more than two glasses, or 10 ounces, of red wine per day. Drinking more than the recommendation of 10 ounces per day may negate the beneficial effects. Drinking green tea may also reduce the risk of prostate cancer. Brewed green tea contains high levels of polyphenol compounds, particularly catechins, that may be protective against prostate cancer. Try to brew yourself a cup with breakfast or lunch to help lower your risk of cancer. Unfortunately, the caffeine found in green tea may limit its intake due to side effects such as trouble sleeping, headache, heart palpitations, nausea, vomiting, and diarrhea. Black tea contains much lower concentrations of polyphenols and catechins than green tea.
Exercise regularly. Have sex more often. Reduce the amount of fat you eat. Eat less red meat and dairy. Increase your soy intake. Consume more fruits and vegetables. Cook more fatty fish. Drink red wine. Brew green tea.