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Prostate cancer is the second-leading cause of death among men in the United States—about one in six men will be diagnosed with the disease at some point in their lifetime.
While preventing prostate cancer altogether may not be possible, there are things you can do to support a healthy prostate.
Keep reading for five prostate health tips that will lower your risk factors for prostate disease.
1. Regular Exercise
It’s essential to stay healthy to maintain a healthy prostate. Exercising and losing weight (if overweight) are two of the best things you can do to improve your overall health.
With moderate or vigorous amounts of exercise, you can reduce your risk of benign prostatic hyperplasia (BPH). A healthy weight and regular exercise also promote cardiovascular health and help prevent erectile dysfunction.
If you’re overweight, returning to a healthy weight will drastically improve your prostate health. Overweight men, especially those with a high amount of abdominal fat, are more likely to develop BPH.
2. Eat More Fruits and Vegetables
Fruits and vegetables contain vitamins and nutrients that may reduce your risk of prostate cancer. Green, leafy vegetables contain compounds that help your body break down carcinogens—cancer-causing substances.
A healthy, nutrient-rich diet can even slow the spread of cancer. Plus, eating more fruits and vegetables leads to less snacking on unhealthy junk foods throughout the day.
If you don’t eat enough fruits and vegetables, a supplement like these multivitamins can provide the essential nutrients your body needs.
3. Drink More Coffee
While drinking too much caffeine can be unhealthy, a coffee habit can help prevent prostate disease. Clinical studies show that drinking four to five cups of coffee each day can lower your chances of high-grade prostate cancer.
There is a dose-response relationship between coffee and prostate cancer. Coffee’s effect on prostate cancer goes up or down depending on how much coffee you drink. If you only drink an occasional cup of coffee, you may not reap the benefits.
4. Consume Less Animal Fat
Like those found in butter, lard, and cheese, animal fats may increase your risk of prostate cancer. Whenever possible, choose plant-based fats over animal-based ones.
For example, choose olive oil instead of butter and nuts or seeds instead of cheese.
Also, careful when cooking meat. Overcooking it can lead to charring, which produces carcinogens.
5. Find Your Zen
When you’re stressed, you may unknowingly tighten your pelvic muscles. Over time, this tightening can lead to pelvic floor muscle issues—one of the causes of chronic prostatitis.
Stress can also worsen the effects of BPH by causing urinary frequency, urgency, and pain.
Stress also impairs your immune system’s ability to fight disease. If you develop prostate cancer, this can increase your stress and anxiety, which makes your condition worse.
Make Healthy Changes With These Prostate Health Tips
Following these five prostate health tips will lower your risk of prostate cancer and improve your overall health.
At your next physical, ask your doctor about your risk and how to prevent prostate cancer. Tell them if you’re beginning a new exercise program or experience symptoms of prostate disease.
If you’re interested in learning about other ways to improve your health, keep browsing our archive.