Statistics from the American Cancer Society expresses that approximately 1 man in every 9 men will be diagnosed with prostate cancer during their lifetime.

Prostate cancer is the second most popular cancer (lung cancer being the first) affecting men today with African American men and men over the age of 40 are placed at a greater risk of developing prostate cancer. Although these facts are alarming, it sparks the question of: What can I do to reduce my risk of developing prostate cancer?

Although there is not an official established preventative care method to decrease a man’s likelihood of being diagnosed with prostate cancer, there are some lifestyle tips that promote a healthy lifestyle which directly addresses your risk of being diagnosed with prostate cancer.

1. Exercise three times a week

Exercise is important in promoting the overall well-being and health of the body. However, it can also be used to combat prostate cancer. A research study published by the Journal of Clinical Oncology inquired into the effect of exercise on the progression of prostate cancer within a diagnosed patient. The results revealed that men who vigorously exercised at least three hours a week had a lower risk of dying from prostate cancer with 61% in comparison to men who only vigorously exercises less than one hour per week. Vigorous exercise slowed the progression of prostate cancer within the participants and can even function as a form of prevention against prostate cancer itself.

Exercise is defined to maintaining an increased rate for at least 30 minutes. Therefore, frequent exercise as simple as cycling, running or even playing a sport can lower your risks of being diagnosed with prostate cancer.

2. Healthy Weight and Body Mass Index

Maintaining a healthy weight for your Body Mass Index (BMI) is also important in lessening your risk of being diagnosed with prostate cancer. Body Mass Index is a measure of body mass based on your height and weight.  Research shows that people who are obese are more likely to be diagnosed with an aggressive form of prostate cancer. If you are overweight or obese, losing weight will reduce your chances of being diagnosed with prostate cancer.

3. Commit to a Healthy Diet

The risk of developing prostate cancer can also be lessened by having a healthy and balanced diet which includes:

• Avoiding fried food: In 2013, PubMed Central Journal published a research study that looked at the correlation between a fatty diet (consisting of fried foods) and the progression of prostate cancer in patients. The researchers discovered that patients who had fried foods at least once a week experienced more aggressive prostate cancer with an increased risk ranging between 38% – 41%.
• Eat less animal produce and diary: A case study conducted in 2010 found that dairy products, because of the fat content, increased the body’s testosterone levels and therefore increased the risk of being diagnosed with prostate cancer. Additionally, foods produced by animals are high in choline, a fat compound. Research shows that diets that consist if high choline levels increase the risk of being diagnosed with prostate cancer.
• Eat more vegetables: Vegetables that are cruciferous and contain carotenoid have been proven to reduce risks of being diagnosed with prostate cancer which include vegetables like, carrots, pumpkin, corn, broccoli, cabbage, cauliflower, and tomato especially. A research study published by Experimental Biology and Medicine found that eating two to four serving of tomato sauce per week reduced the patient’s risk of being diagnosed with prostate cancer by 35% and reduced their risk of being diagnosed with advanced prostate cancer by 50%.

4. Quit Smoking

A research study published by the American Association for Cancer Research revealed that men who had a history of smoking were placed at a greater risk of being diagnosed with prostate cancer and advanced prostate cancer. This is due to the fact that smoking cigarettes stimulate the production of testosterone.

Patients who quit smoking for 20 years or more shared the same risk of being diagnosed with prostate cancer or advanced prostate cancer in men who have never smoked in their life.

5. Ejaculate Frequently

Surprisingly enough, ejaculating, which includes masturbating, nocturnal emissions and orgasming during sexual intercourse, more frequently can reduce your risks of being diagnosed with prostate cancer. A research study conduct revealed among 2338 found that men who ejaculated more than five times a week were 34% less likely to be diagnosed with prostate cancer. Another research study conducted by a researcher at Harvard university reflects this data as well as men who ejaculated approximately 21 times a month are 33% less likely to be diagnosed with prostate cancer.

6. Talk to your doctor

It is important that you talk to your doctor about your concerns and risks of being diagnosed with prostate cancer. Have a discussion with your doctor about your family history of cancer and other conditions or disease. Talk to your doctor about your current wellbeing and ask for tips to maintaining a healthy lifestyle. Most importantly, talk about what types of medical screening that you should do and when should you do these tests.

Prioritizing and managing your medical screening can lead to early detection of prostate cancer and slow down its progression.  Most cases of prostate cancer are caught in the late stages of progression because men refuse to get the medical screen and have a prostate exam. This only increases your risks of being diagnosed with prostate cancer as a certified doctor is the best person to identify the presence of the disease and if you are at risk of being diagnosed with the disease.

During these sessions, be vulnerable with your doctor and express to them if you have any pain or discomfort in your pelvic area, trouble urinating or see blood in your urine or semen.

Lessening your risks of being diagnosed with prostate cancer can be as simple as maintaining a healthy lifestyle filled with exercise and a balanced diet, and ensuring that your body has what it needs to function efficiently.