Simple lifestyle changes to avoid prostate cancer

Joe Biden's devastating prostate cancer diagnosis has sent shockwaves across the country. A lot of love and support has been pouring in for the former president from across the world after his office disclosed he's suffering from an aggressive form of prostate cancer that has metastasized to his bones. His political rival Donald Trump posted that he was "saddened" by Biden's diagnosis but later hinted that Biden's team has been hiding his illness while he was in office.

While the news has sparked debates and concern, it has also highlighted the importance of early detection and proactive measures in preventing prostate cancer.

Prostate cancer is the second-most common cancer in men and according to Mayo Clinic, about 1 in 8 men will be diagnosed with the cancer during their lifetime. It's more common in older men, with most cases occurring after age 65.

While prostate cancer grows slowly in most cases and remains localized within the prostate gland for a long time, in few cases like that of Biden, it develops aggressively

Men in western countries have much higher rates of prostate cancer than men in Asia, according to John Hopkins Medicine. Experts are of the view that this may be due to the differences in eastern and western diets. Poor eating habits and excessive reliance on fats and animal proteins can cause DNA damage and lead to cancer.

Tips to prevent prostate cancer
Inactive lifestyle and poor dietary habits can increase risk of prostate cancer. To avoid the risk, a few simple lifestyle changes can be made.

Plant-based diet
Consuming a plant-based diet like the Mediterranean or DASH diets can cut the risk of developing aggressive prostate cancer, according to a study published in The American Journal of Clinical Nutrition.
The evidence also indicates that eating green leafy vegetables and fruits can also lower the odds of dying from prostate cancer.

Regular exerciseLeading an active lifestyle and daily exercise can cut prostate cancer risk drastically. In a 2019 study, Harvard researchers demonstrated that men who engaged in vigorous exercise had a 30% lower risk of developing advanced prostate cancer and a 25% lower risk of dying from prostate cancer compared with men who were comparatively inactive.

Exercise helps in weight loss, reducing inflammation, improving immune function and fighting negative health effects of a sedentary lifestyle.

Reduce fat intake
Reducing fat intake, especially saturated fats from red meat and dairy, may help lower the risk of prostate cancer. High-fat diets can increase hormone levels, like testosterone, which may fuel the growth of prostate cancer cells. Opting for healthier fats from sources like fish, nuts, and olive oil supports overall prostate health and may reduce inflammation linked to cancer development.

Limiting added sugar
Restricting sugar can aid in lowering inflammation and supporting metabolic health. A study published in Cancer Causes & Control (2018) found that high intake of sugar-sweetened beverages was associated with an increased risk of prostate cancer, particularly aggressive forms. Excess sugar can also contribute to obesity and insulin resistance, both of which have been linked to a higher likelihood of developing various cancers, including prostate.

Being sexually activeAccording to Johns Hopkins Medicine, men who have a higher frequency of ejaculation were up to two-thirds less likely to be diagnosed with prostate cancer. According to experts, ejaculation rids the body of toxins and other substances that may contribute to inflammation.