By Dr. David Samadi

There are no guarantees in life, including whether you will ever be diagnosed with prostate cancer. However, planning for the future, such as purchasing insurance for “just in case” situations, is always a wise and recommended decision. Making plans can also improve prevention of diseases like prostate cancer. By adopting and practicing a prostate cancer prevention plan, you will put strategies in place to reduce your risk of receiving this diagnosis.

Prostate cancer prevention plan

The goal of a prostate cancer prevention plan is to improve overall health in addition to benefiting the prostate. However, there are certain factors that increase your risk of prostate cancer that are beyond your control: age, family history, ethnicity, geography, and inherited genetic mutations. Even if you have one or more of these unchangeable risk factors, by following a health plan that promotes prostate health, you will be ahead of the game by staying fit.

Here's a look at key lifestyle behaviors that help lower your chances of developing prostate cancer:

Eat a diet that promotes health

Start by increasing your intake of cruciferous vegetables, including broccoli, cabbage, cauliflower, kale, Brussels sprouts, bok choy, radishes and turnips. These cancer fighters contain phytochemicals that stimulate the body to detoxify carcinogens and have been shown to be associated with a lower risk of prostate cancer. For example, one study showed that men who ate three or more half-cup servings of cruciferous vegetables each week were 41 percent less likely to develop prostate cancer.

Add more vegetables from the allium group such as onions, garlic, leeks, shallots and chives. These versatile vegetables are rich in beneficial sulfur compounds, which give them their distinctive flavor and aroma. Additionally, these same organosulfur compounds appear to have anti-cancer effects and are associated with a reduced risk of prostate cancer.

Tomatoes are another food that fights prostate cancer. Many studies have shown the benefit of increasing consumption of tomato-based foods, particularly cooked ones. Men who increased their intake of tomatoes and tomato-based products reduced their risk of prostate cancer by 35 percent and their risk of advanced prostate cancer by 50%.

The special substance found in tomatoes is called lycopene, which is believed to be the main reason for helping to reduce the risk of prostate cancer. When tomatoes are cooked, such as in tomato paste or sauce, the lycopene content is more bioavailable than in raw tomatoes.

Choose colorful foods that contain carotenoids and pigments, giving fruits and vegetables their bright colors. Buy orange carrots and sweet potatoes, blue and purple berries, red cabbage and peppers, or green peppers and avocados. Carotenoids act as powerful antioxidants that protect cells from free radicals, substances that work to destroy cell membranes and DNA. Studies have shown that carotenoids play a role in reducing the risk of prostate cancer in men.

Several studies have shown that the mineral zinc suppresses tumor growth and promotes the death of prostate cancer cells. If a man has a deficiency or excess of zinc, it could increase his risk of prostate cancer. Choosing foods rich in zinc will ensure adequate intake to help reduce the chance of developing prostate cancer. Food sources of zinc include oysters, red meat, poultry, beans, nuts, crab, lobster, whole grains, and fortified breakfast cereals.

Finally, avoid fried foods and processed meats such as sausages, hot dogs, bacon, and bologna. Fried foods are cooked at high temperatures, and when high-temperature cooking methods are used, there is a potential risk of carcinogens forming in those foods. The possible carcinogens formed are heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These compounds form in meats, particularly if they are grilled. One study found that men who ate fried foods such as fried chicken, fried fish, and doughnuts once a week or more had an increased association with prostate cancer.

Know your vitamin D level

Studies have shown that men with insufficient levels of vitamin D are associated with an increased risk of prostate and other cancers. The sun is the best source of vitamin D: exposure to sunlight at least three times a week for 10-15 minutes for fair-skinned men and up to 30 minutes for dark-skinned men should provide sufficient vitamin D without increasing the risk of skin cancer.

Food sources include fatty fish such as salmon, tuna, mackerel, beef liver, egg yolks, cheese, and fortified milk.

A blood level (25-OH Vitamin D₃) for vitamin D should be between 30 and 45 ng/ml. Men who do not get enough sun exposure and/or do not regularly consume dietary sources of vitamin D should consider taking 2000 IU daily to ensure sufficient stores.

Achieve and maintain a healthy body weight and exercise most days of the week

Being overweight can increase your risk of prostate cancer. Especially men who are obese, defined as having a body mass index (BMI) of 30 or more, may be at higher risk of developing the disease.

Several studies have investigated the effect of exercise on reducing prostate cancer. For example, one study investigating the evidence for the benefits of exercise in reducing prostate cancer risk found that physically active men had lower levels of systemic inflammatory mediators that may decrease the development of this disease.

Another study examined specific health habits after a prostate cancer diagnosis and the risk of disease recurrence, progression, or death. It found that although diet played a role in prostate cancer progression, exercise and smoking cessation seemed to have a greater impact on reducing the risk of prostate cancer progression and death.

If you are overweight or obese, work on losing weight. Do this by reducing the number of calories you eat each day and finding a form of exercise you enjoy that you do at least five times a week for at least 30 minutes. Check with your doctor to make sure you are fit to exercise. Start slowly and add additional exercise by taking the stairs instead of the elevator or parking farther away from a destination and walking the distance.

Don't smoke

If you're a smoker and need a reason to quit, here's one: In addition to increasing your chances of having a heart attack, stroke, or lung disease, smoking also increases your likelihood of developing aggressive prostate cancer that can spread throughout your body. An Austrian research team in 2018 found evidence that men with prostate cancer who smoked were nearly twice as likely to die from their disease as nonsmokers.

The cancer-causing pollutants that smokers inhale are known to be excreted in urine, which flows through the prostate in addition to increasing levels of toxic inflammation. Men who smoke are also more likely to make poor lifestyle choices, such as poor diet, lack of exercise, or excessive alcohol use.

To help reduce their risk of a prostate cancer diagnosis, men who smoke should take steps to quit. They can start by asking their primary health care provider how to help them succeed.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital on Long Island. He is a renowned and successful board-certified robotic-surgical urologic oncologist in New York City, regarded as one of the leading prostate surgeons in the US, with extensive experience in prostate cancer treatment and robotic-assisted laparoscopic prostatectomy. Dr. Samadi is a medical contributor for NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s guide to men’s health and wellness, available online at both Amazon and Barnes & Noble. Please visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.