The last survey done on prostate cancer was in 2014 and it was found that 172,258 men in the United States were diagnosed with prostate cancer that year. Also, 28,343 men in the United States died that year from prostate cancer. According to the CDC, it is also one of the leading causes of cancer death among men of all races.
Prostate cancer is a very real risk and men of all ages and races need to take it seriously. The best prevention strategies against cancer is to work on your diet. Food that is good for your body is also medicine for your body. With going into complicated details, this article lists a few dos and don’ts when it comes to a healthy diet.
The Dos
Eat Mindfully
The first step is to become conscious of what you are eating. Eating mindfully is a simple act that has multiple benefits. When you look carefully at what you’re eating, you can make your food choices based on what is good for and not give in to cravings and impulsive eating. Being mindful also helps you to slow down reducing your stress levels. Eventually, you’ll start eating foods that are good for you and not just because you’re hungry.
Reduce Calories Consumed
Eating too much can be deterrent to good health and this has been proved by research. Studies have demonstrated amazing age-delaying and anti-cancer effects in animals fed 30 percent less than they would eat if they were given free access to food. The idea is to not stay hungry but to eat foods that are nutritious and low in empty calories.
Eat Fish
Fish is the best dietary source of the omega-3 fats DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Including fish into your diet one to two times a week will help balance out that all-important omega-6/omega-3 ratio. Your best options are wild-caught, high-omega-3 fish like salmon and sardines.
Have More Veggies
Whether it’s a meal or a snack, your goal should be to have as many vegetables as possible. It could be in the form of salads, soups, casseroles, or green smoothies; raw, baked, boiled, blanched, or steamed. Just double up on the vegetables and reduce the portion of carbohydrates to half. Also, try to get as much variety as you can.
Go For Greens
Greens are good. Deeply colored leafy greens like spinach, salad greens, and Swiss chard are especially rich in antioxidant vitamins, minerals, and phytochemicals which strengthen your body’s defense mechanism. Sprouts of every sort, especially broccoli sprouts, and tomatoes, which are high in lycopene, are believed to help reduce prostate cancer risk.
Crunch Those Crucifers
Crucifers include vegetables like broccoli, cauliflower, cabbage, Brussels sprouts, and kale. They contain isothiocyanates and sulforaphane, compounds that have been known to impact cancer initiation, growth, and spreading of cancer. Phytochemicals from cruciferous vegetables also reduce body levels of harmful estrogens by encouraging their conversion to less harmful compounds.
Make Friends With The Allium Family
Onions, leeks, scallions, shallots, chives, and garlic belong to the allium family. They have been used since ancient times to cure several health conditions. They have antimicrobial and antiarthritic properties and are also helpful for maintaining healthy blood sugar balance, joint health, and blood cholesterol levels. They also contain potent antioxidant and anti-cancer substances like the bioflavonoid quercetin, the anti-cancer mineral selenium.
Snack On Deeply Colors Fruits
Fruits with deep colors like pomegranates, red grapes, cranberries, and blueberries are rich in ellagitannins and other compounds with antioxidant and anti-inflammatory properties. Experiments have found that cranberries can actually kill prostate cancer cells. So have liberal amounts of cranberry and pomegranate juice. Go for fresh organic juice instead of bottled or canned ones.
The Don’ts
Red And Cured Meats
Studies indicate that eating more red meat increases your likelihood of developing prostate cancer. Avoid meats that have been charred or otherwise cooked at high temperatures. If you can’t give up on your red, go for grass-fed, organic versions. Also skip cured meats like salami, bacon, lunch meat, and hot dogs, which contain cancer-encouraging nitrites.
Dairy
Men who consume more dairy products have a slightly higher risk of prostate cancer. While some studies have found that men who ate the most dairy had an 11 percent higher likelihood of developing prostate cancer and linked it to the calcium content in milk, other studies show that there is no relationship at all between dairy and calcium consumption and prostate cancer of any kind. The jury is still out but it would be good to at least cut down on the dairy.
Saturated Fats
Meats, egg yolks, and dairy products are the main sources of saturated fat from animal sources while coconut oil, palm kernel oil, and cottonseed oil are the common plant sources. While saturated fats are not all bad, factory farming methods have resulted in them being contaminated with carcinogens which come from pesticides and herbicides. Buy organic, free-range versions of saturated fat to be safe.
Trans Fats
A direct link between trans fats and prostate cancer risk has been found and scientists unanimously agree that trans fats should be avoided by everyone. Trans fats are found in highly processed vegetable oils that have been bombarded with hydrogen atoms to increase their shelf life and improve their texture. If you see the words partially hydrogenated or hydrogenated on the food label, know that it contains trans fats.
