September is Prostate Cancer Awareness Month! Nutrition and exercise can play a big role in prostate health and helping reduce the risk of prostate cancer, says Patricia Guay-Berry, RD, an outpatient oncology dietitian for Adventist HealthCare. She explains how and what foods help keep men healthy.
Eating well – whether to reduce your cancer risk or to improve your overall health – begins with being mindful of what you put in your body.
These tips can help you make more mindful eating choices and avoid the donut in the break-room.
- Before eating, take 10 seconds to consider whether a particular food is good for your body
- Eat a plant-based diet, including lean protein foods, vegetables, fruits and whole grain
Fruits &Veggies are Key.
Fruits and vegetables have compounds in them called phytonutrients that help keep us healthy. They help the cells in our bodies work better, and some have cancer-fighting benefits.
Each fruit and vegetable has different phytonutrients, usually depending on the color of the fruit or vegetable. Aim to eat five servings of fruits and vegetables per day in all different colors.
Here are some more produce tips!
- Eat at least one cruciferous vegetable per day to reduce your prostate cancer risk. Examples are kale, broccoli, cauliflower, Brussel sprouts, bok choy, rutabaga, arugula, collard greens and watercress.
- Eat tomatoes, watermelon, grapefruit and guava. They are high in lycopene, which may reduce prostate cancer growth.
- Try some pomegranate. Some early studies suggest that the compounds in pomegranate may help prostate health. Go for 1 cup of 100 percent pomegranate juice per day or eating the seeds.
Other Advice for Men.
Here are some more nutrition tips to help men stay healthy and reduce their risk of prostate cancer.
- Ask your doctor to test your vitamin D levels. Some studies suggest that adequate vitamin D stores may help dampen cancer growth.
- Exercise. The World Cancer Research Fund (WCRF) recommends 60 minutes of moderate or 30 minutes of vigorous aerobic activity daily to prevent prostate cancer. Vigorous daily exercise may help slow the progression of prostate cancer.
- Limit alcohol consumption.
Want more nutrition tips from our dietitians? Visit our FREE Diabetes Expo on Nov. 11.