Prostate Cancer Prevention: Lifestyle Choices That Make a Difference
By Dr. David Samadi
When it comes to prostate cancer, you don’t need a family history to take steps toward prevention. While it’s true that many men will develop cancer cells in their prostate as they age, only a small percentage will face aggressive forms that affect quality of life and longevity. Proactive lifestyle changes can play a significant role in reducing risk and promoting overall health. Here are key areas to focus on to protect your prostate health:
Prioritize a Healthy Diet
Research consistently shows that heart- and brain-healthy diets—like the Mediterranean and DASH diets—are also beneficial for prostate health. A 2022 study in The American Journal of Clinical Nutrition followed over 47,000 men for 28 years and found that those who primarily consumed diet emphasizing plant-based foods had a significantly lower risk of developing aggressive prostate cancer. These diets emphasize fruits, vegetables, whole grains, nuts, and lean protein sources like fish, which are rich in omega-3 fatty acids.
Equally important is what you avoid. Obesity, especially visceral fat that accumulates in the central abdominal area, has been linked to an increased risk of advanced prostate cancer, so maintaining a healthy weight is crucial. Limiting processed meats, added sugars and high-calorie foods can support weight management and prostate health.
Stay Active
Exercise offers more than just cardiovascular benefits—it may also reduce your prostate cancer risk. A 2019 study by Harvard researchers revealed that men who consistently participated in regular vigorous physical activity experienced a 30% lower risk of being diagnosed with advanced prostate cancer and a 25% lower risk of dying from it compared to those who were less active. The goal should be to include at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week. Strength training also supports overall health and can help maintain muscle mass as you age.
Address Ejaculation Frequency
An interesting finding from long-term research indicates that men who ejaculate more frequently may reduce their prostate cancer risk. The study showed that men who ejaculated more than 21 times each month showed a 20% lower risk compared to those who ejaculated less frequently. Although the exact mechanism is unclear, one theory suggests that ejaculation helps flush out harmful substances from the prostate. While this factor is worth noting, it should be considered alongside other proven lifestyle habits for prostate health.
Avoid Tobacco and Substance Use
Another critical step in reducing prostate cancer risk is avoiding tobacco use and other harmful substances. Smoking has been linked to worse outcomes for prostate cancer patients, including a higher risk of recurrence and mortality. Additionally, chewing tobacco carries significant risks for overall health, including cancer of the mouth and throat.
Similarly, the use of illegal drugs can weaken the body’s immune system and increase inflammation, which may contribute to cancer risk over time. Avoiding these substances supports prostate health and protects your heart, lungs, and other vital organs.
Take Control of Your Health
While no lifestyle change can guarantee immunity from prostate cancer, adopting these habits can significantly reduce your risk. A diet composed of mainly plant-based foods, regular exercise, healthy weight management, and avoiding tobacco and illegal substances are all proactive steps that promote prostate health and overall well-being.
Regular medical checkups, yearly PSA screening starting at age 40, and having conversations with your healthcare provider can help you avoid potential health concerns.
The more days you consistently practice living a healthy lifestyle, the more likely you will significantly impact your future health and lower your risk of prostate cancer.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery, and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.