(RxWiki News) Eating the right foods and exercising regularly are key elements in staying healthy. There’s no wonder experts all around the world say these same elements help keep prostate healthy.
Prostate cancer is one of the most common cancers that affect men in the United States other than skin cancer. It is also one of the leading causes of cancer death among men. Since this cancer is so common, many men are asking what they can do to reduce their risk.
"Establish a healthy eating pattern and exercise regularly."
Researchers from Harvard Medical School provide tips that will reduce your risks of developing prostate cancer.
Instead of listing certain foods that have been shown to lower the risk, changing your eating pattern will help you more. According to Harvard experts, it’s not as difficult as it sounds.
First you want to be sure to eat the recommended servings of fruits and vegetables daily – five servings. Stick with produce that are brightly colored. Choose whole grains which include bread, pasta, rice and cereal.
Limit red and processed meats – that includes beef, pork, lamb, goat, bologna and hot dogs. Fish, skinless chicken, beans and eggs are healthier protein choices.
Not all fats are bad for you. There are healthful fats that you should choose instead of saturated and trans fat. Olive oil, almonds, walnuts, pecans and avocados are options for these healthful fats. Mark Bans, D.C., suggests omega 3 fish oils and black currant seed oil. Fast foods, packaged and frozen foods usually contain trans fat, which are foods to avoid, Bans says.
Try to avoid sodas and fruit juices. Sugar-sweetened drinks are filled with empty calories. Choose low sodium foods by reading nutrition labels and most importantly, remember portion control. Take your time when you’re eating and stop eating when you’re full.
Other than establishing and maintaining a healthy diet, exercise is also very important. Although there isn’t definitive answer that says exercise will reduce risks for prostate cancer, researchers did find evidence that suggests exercise will improve overall prostate health.
A study found that men who exercised more were less likely to suffer from benign prostatic hyperplasia (BPH) – an enlarged prostate that can cause urination and bladder problems.
Another study found that men who ran for at least one and a half hours or did intense outdoor work for three hours had a twenty percent less chance of suffering erectile dysfunction (ED). Overweight and obese men were more likely to suffer from ED.
Lastly, a study found that exercise regardless of whether it was aerobic or strength training activity led to better outcomes for people who suffered from prostatitis – an inflammation of the prostate gland.
Bans even agrees that exercise in moderation will help keep the prostate healthy.
So start eating healthier and get moving and grooving!