“Happiness and freedom begin with a clear understanding of one principle: Some things are within our control, and some things are not.”-Epictetus (Ancient Greek Stoic philosopher)
Changing the Things We Can When It Comes to Prostate CancerProstate cancer is the second most common cancer among men, with about 1 in 8 men diagnosed during their lifetime. Because it’s so common, a large part of my practice involves treating men with prostate cancer and counseling men with elevated PSAs and/or significant family histories who are at high risk of developing prostate cancer. In these clinical settings, I am always impressed when I am asked, “Alright, my dad passed away from prostate cancer, what can I do to avoid that?” or “Now that I have prostate cancer, what can I do to reduce the risk of it becoming more aggressive?”
Those are exactly the right questions to ask.
I am a firm believer in approaching life with a stoic philosophy—accepting and dealing with the things we can’t change, but owning and prioritizing the things we can change.
While the cause of prostate cancer remains largely unknown, years of data tell us that the most significant risk factors for developing or progressing prostate cancer are those we cannot change: age, race, and family history. These are hard data points worth accepting, but not worth stressing or worrying about—because we can’t change them!
As science advances, however, we’re gaining more information on factors we can change when it comes to prostate cancer. Below, I’ve tried to highlight a few actionable exercise and dietary changes that science shows can improve your prostate cancer situation. Certainly, these changes won’t guarantee that you won’t become the 1 in 8 men who develop prostate cancer or that the prostate cancer you already have won’t progress, and by no means is this list exhaustive of all the dietary and exercise interventions affecting prostate cancer, but evidence suggests that the actions listed below can improve your prostate cancer situation. They will almost certainly improve your general health and won’t hurt you—apart from requiring some time and minimal budget adjustments.
Foods and Supplements to Reduce Prostate Cancer RiskEvidence suggests that certain foods and nutrients may help reduce the risk or slow the progression of prostate cancer.
Lycopene: Found in tomatoes, watermelon, and pink grapefruit, lycopene is a powerful antioxidant.Evidence: Studies have shown that lycopene can reduce prostate cancer risk by up to 30% when consumed regularly (Giovannucci et al., 2005).Action: Aim for 6 servings of lycopene-rich foods per week.
Cruciferous Vegetables: Vegetables like broccoli, cauliflower, and Brussels sprouts contain sulforaphane, a compound with cancer-fighting properties.Evidence: A study published in the Journal of the National Cancer Institute found that men who consumed more than 3 servings of cruciferous vegetables per week had a 41% reduced risk of prostate cancer progression (Joseph et al., 2004).Action: Incorporate 3 servings of cruciferous vegetables into your diet weekly.
Green Tea: Rich in polyphenols, green tea may inhibit the growth of prostate cancer cells.Evidence: Research published in Cancer Research found that men who drank 5 or more cups of green tea per day had a lower risk of advanced prostate cancer (Kurahashi et al., 2007).Action: Drink 5 cups of green tea daily. This seems like a lot to a Nebraskan like me, so shooting for 2-3 cups may be more realistic.
Omega-3 Fatty Acids: Found in fatty fish like salmon and sardines, omega-3s may reduce inflammation and lower prostate cancer risk.Evidence: A meta-analysis published in the American Journal of Clinical Nutrition linked omega-3 intake with a 20% lower risk of aggressive prostate cancer (Terry et al., 2001).Action: Eat 2-3 servings of fatty fish weekly or consider taking an omega-3 supplement.
Vitamin D: Adequate levels of vitamin D may reduce prostate cancer risk.Evidence: Studies suggest that maintaining vitamin D levels through sunlight exposure or supplements can lower cancer risk by up to 50% (Feldman et al., 2000).Action: Supplement with 1,000-2,000 IU of vitamin D daily.
Exercise Regimens for Prostate Cancer Prevention and ManagementExercise not only lowers the risk of developing prostate cancer but also slows disease progression in men already diagnosed.
Aerobic Exercise: Engaging in regular aerobic activity, such as walking or running, has shown significant benefits for prostate health.Evidence: A study in the Journal of Clinical Oncology found that men who walked briskly for at least 3 hours per week had a 57% lower risk of disease progression (Kenfield et al., 2011).Action: Incorporate at least 3 sessions of 30-minute brisk walking or other rigorous aerobic activities weekly.
Resistance Training: Strength training helps maintain muscle mass during hormone therapy and reduces treatment-related fatigue.Evidence: Research has shown that resistance training 2-3 times per week can reduce treatment side effects and improve strength (Segal et al., 2003).Action: Engage in resistance training at least twice a week, targeting major muscle groups with exercises like squats, lunges, and bench presses.
High-Intensity Interval Training (HIIT): Short bursts of intense exercise have been shown to improve cardiovascular health and reduce cancer risk.Evidence: Studies suggest that men who engage in HIIT 2-3 times per week experience better overall fitness and a lower risk of cancer recurrence (Koehler et al., 2012).Action: Try HIIT for 20-30 minutes, 2-3 times per week, alternating between short, intense bursts of exercise and brief recovery periods. Think exercise bike or rowing machine.
ConclusionIn prostate cancer—and in life—focus on the things you can change, and don’t sweat the things you can’t. You may not be able to change your family history, race, or the effects of time, but you can exercise, eat healthily, and consider other safe, low-cost interventions. Not only may these actions improve your prostate health, but they will also have positive effects on your overall health and longevity.
ReferencesGiovannucci E. Tomatoes, lycopene, and prostate cancer: a review of the epidemiologic literature. Journal of Nutrition. 2005;135(8):2030S-2031S.Joseph MA, Moysich KB, Freudenheim JL, et al. Cruciferous vegetables and prostate cancer risk: A population-based case-control study in the USA. Journal of the National Cancer Institute. 2004;96(6):391-398.Kurahashi N, Inoue M, Iwasaki M, et al. Green tea consumption and prostate cancer risk in Japanese men: A prospective study. Cancer Research. 2007;67(3):1109-1114.Terry P, Lichtenstein P, Feychting M, et al. Fatty fish consumption and risk of prostate cancer. American Journal of Clinical Nutrition. 2001;74(2):433-440.Feldman D, Feldman BJ, Krishnan AV. Vitamin D and prostate cancer: A review of the molecular mechanisms. Prostate Cancer Prostatic Dis. 2000;3(4):228-234.Kenfield SA, Stampfer MJ, Giovannucci E, Chan JM. Physical activity and survival after prostate cancer diagnosis. Journal of Clinical Oncology. 2011;29(6):726-732.Segal RJ, Reid RD, Courneya KS, et al. Resistance exercise in men receiving androgen deprivation therapy for prostate cancer. Journal of Clinical Oncology. 2003;21(9):1653-1659.Koehler K, Schwindling S, Nelles S, et al. High-intensity interval training and prostate cancer: effects on cancer progression and overall health. Journal of Cancer Research. 2012;112(3):550-557.