Men Should Know, Here Are 7 Ways To Lower The Risk Of Prostate Cancer
The prostate is a gland that produces sperm-carrying fluid during ejaculation in men. These glands wrap around the urethra, which is the channel through which urine passes from the body.
Judging from its function, the prostate gland plays an important role in the male reproductive system. If there is a problem with the prostate gland, the body will experience health problems and discomfort. There are several types of prostate disorders, one of which is prostate cancer.
According to data from the World Health Organization (WHO) sourced from Globocan 2020, as many as 7.4 percent of cancer cases in men are prostate cancer cases. It was stated that cases of prostate cancer worldwide in 2030 are estimated to increase to 1.7 million cases with 499,000 deaths.
According to information from the American Cancer Society, there are various risk factors for cancer that cannot be controlled such as age, race, and family history, so there is no definite way to prevent prostate cancer. However, there are still some things that can be done to reduce the risk. Here is the review.
1. Apply a healthy diet with balanced nutrition
Launching the Mayo Clinic page, to reduce the risk of prostate cancer, you can apply a diet like this:
Choose low-fat foods. To limit the amount of fat consumed daily, you are advised to choose low-fat meat, low-fat milk, and reduce the amount of fat in food when cooking.
Increase your intake of vegetables and fruits every day. Vegetables and fruit are rich in vitamins and nutrients that are thought to reduce the risk of prostate cancer, although no research has yet been proven. In addition, eating more vegetables and fruit will reduce the chances of consuming high-fat foods.
Reduce or limit the amount of daily intake of dairy products.
2. Maintain a healthy body weight
Being overweight or obese is a risk factor for prostate cancer and can lead to aggressive cancer development.
Overall, eating a healthy diet and maintaining an ideal body weight can reduce the risk of prostate cancer and other diseases, launch the Johns Hopkins Medicine page.
3. Exercise regularly
Still sourced from Johns Hopkins Medicine, Apart from consuming healthy foods, regular exercise also contributes to maintaining a healthy body weight. Exercise can also reduce the inflammatory process, improve immune system function, and counter the effects of an unhealthy lifestyle, thereby reducing the risk of cancer.
Launching the Mayo Clinic, exercise also has many other benefits, namely reducing the risk of heart disease and losing weight.
You are advised to exercise every day for 30 minutes a week. When starting to exercise, do it slowly and include physical activity in your daily life, such as preferring to take the stairs instead of using the lift, or preferring walking if the distance to your destination is not too far away
Some sports that can be done regularly to nourish the body and reduce the risk of prostate cancer are walking, running, cycling and swimming.
4. Stop smoking
Like obesity, smoking is also a risk factor for prostate cancer, and even all types of cancer.
According to information from the United States Centers for Disease Control and Prevention (CDC), each cigarette contains a mixture of chemicals. When a person smokes a cigarette, the chemical mixture is inhaled, enters the lungs, then is absorbed into the bloodstream and distributed to all organs of the body.
It should be noted that the chemicals in cigarettes will damage the body’s DNA, which functions to control the growth of cells in the body’s organs. In addition, secondhand smoke contains more than 7,000 chemicals and 70 percent of them are known to cause cancer.
5. Increase your intake of vitamin D
Launching Johns Hopkins Medicine, vitamin D can protect the body from prostate cancer and other health problems.
Vitamin D can be obtained from a variety of foods such as fatty fish such as salmon, tuna, mackerel, and cod, dried shitake mushrooms, orange juice, dairy products, soy milk, cheese, beef liver, egg yolks, and fortified cereals.
Also, the easiest way to get vitamin D is to be exposed to sunlight every day for 10 minutes without using sunscreen. Sunlight is a better source of vitamin D and is easier to obtain as recommended by experts.
You can also take vitamin D supplements, but you should first consult a doctor because we are not advised to take it in the long term.
6. Drink coffee
Drinking coffee in reasonable doses is said to help reduce the risk of prostate cancer, you know. According to a study in the journal Cancer Causes & Control in 2014, drinking 4 to 5 cups of coffee every day can reduce the risk of developing fatal prostate cancer. Regardless of how many cups you consume in a day, every 3 cups of coffee you drink can reduce your risk of fatal prostate cancer by 11 percent, according to a report in the journal Annals of Oncology.
Even though it has a healthy effect, avoid consuming excessive coffee. Healthy adults are advised not to consume more than 400 mg of coffee, which is the safe limit.
7. Consult a doctor
Alternatively, do a consultation with a doctor about your risk of prostate cancer. Launching Healthline, here are some things you can discuss with your doctor:
- Medical screening tests that should be done as you get older
- Family history
- Diet recommendations
- In addition, it is better to tell your doctor if you are starting a new exercise or have any of the following symptoms:
- Feeling of discomfort in the pelvic area or pubic area
- Difficulty urinating
- There is blood in the urine or semen
- Those are some ways to reduce the risk of prostate cancer in men. Maybe at a young age it was not detected, but there is nothing wrong if we start raising awareness about prostate cancer prevention as early as possible.