How eating healthy food can reduce the risk of developing prostate cancer

12 September 2024

September not only marks the official end of summer but also the beginning of Prostate Cancer Awareness Month. While it experienced a decline in the early and mid-2000s, prostate cancer has had a resurgence in recent years.

Prostate cancer on the rise

Excluding non-melanoma skin cancers, prostate cancer is currently the second most common type of cancer, following breast cancer. According to American Cancer Society estimates, there will be nearly 300,000 occurrences of prostate cancer in 2024 alone.

Approximately 1 in 8 men will be diagnosed with prostate cancer at some point in their lives. Whether we’re personally affected or impacted by diagnosed family members, employees or friends we love and support, it touches everyone.

The percentage of diagnosed advanced prostate cancer cases has doubled, reaching just over 8% in the last 10 years, while the number of newly diagnosed cases increased by about 3% per year between 2014 and 2019.

On a positive note, over 80% of prostate cancers are detected early when it’s limited to the prostate or surrounding areas. When diagnosed at that early stage, the five-year survival rate in the U.S. is 99%.

How to reduce the risk of developing prostate cancer

Although the main factors for prostate cancer are age, race and family history, healthy lifestyle habits may reduce the risk of developing prostate cancer. Eating healthy food and getting more exercise is a great way to start.

1. Avoid or limit these foods

Limit red and avoid charred meats
Drink alcohol in moderation, if at all
Avoid excess calcium supplements that may increase the risk of aggressive prostate cancer
Curb the amount of processed foods that are high in saturated and trans fats, like those found in high-fat animal products, fried foods, chips, crackers, cookies and pastries

2. Consume these foods more often

Drink green tea
Eat plant-based soy products
Try olives, avocados, nuts, seeds, fatty fish and other foods containing healthy fats
Get calcium from healthy, primarily plant-based food sources, such as leafy greens, almonds and tofu
Enjoy varied, colorful produce that includes the antioxidant lycopene found in cooked/processed tomatoes and cruciferous vegetables, like broccoli and cauliflower

3. Exercise to help maintain a healthy weight

Regular exercise, when paired with a balanced, anti-inflammatory diet, promotes a healthy body weight. This is important in reducing risk, as inflammation due to obesity is linked to high-grade, advanced prostate cancer.

When to talk to a doctor about getting tested

Although standard, yearly health screenings can help determine if a prostate test is needed, more than half of men over the age of 18 don’t get them annually. Recommendations regarding prostate cancer screenings specifically vary depending on race and family history.

If a person has more than one first-degree relative with prostate cancer at an early age, they’re at the highest risk and should ask their doctor about screening at age 40. Black men and those with an immediate family member diagnosed with prostate cancer at an early age should consult their doctor about getting screened at age 45.

Men considered to be at average risk should inquire about prostate cancer screening at age 50.

Types of prostate cancer testing

One of the ways to screen for prostate health is to check levels of prostate-specific antigen (PSA) with a blood test. PSA is a protein made by the prostate gland, and elevated levels may indicate an issue with the prostate. To note, not all issues with the prostate necessarily indicate cancer, as other conditions can also raise PSA levels. If the PSA is indeterminate, another blood-based test, such as the Prostate Health Index (phi), can be used to more specifically assess cancer risk.

There are also special types of PSA tests and other screening methods, such as biometric screenings, physical exams and ultrasounds. One should talk to their doctor about their preferred method of testing.

Depending on the results of these tests, physicians may recommend further monitoring at regular intervals, or if appropriate, a prostate MRI or biopsy.