Although there is plenty of research and theories as to what causes prostate cancer, it's still not clear if there is one definitive link.
It's likely that it has to do with how our hormones change as we get older which is why optimizing them now may prevent a diagnosis down the line.
Here, read on for 8 things you can do now to optimize your testosterone and reduce your risk for prostate cancer.
- Eat whole foods. A recent study in the journal Cancer Prevention Research found that men who ate a diet rich in processed and high-fat foods were 2½ times more likely to die from prostate cancer. A whole-foods diet that includes plenty of vegetables, some fruit, lean meats, beans, nuts, seeds, and healthy fats is best.
- Lose weight. Research shows that men who are obese are more likely to be diagnosed with prostate cancer. If you have extra weight to lose, instead of trying to do it all yourself, find a physician who has a dedicated team who can devise the right plan for you.
- Fill up on broccoli. All vegetables are great to ward off cancer, but studies show that the cruciferous types like broccoli, spinach, Swiss chard, and kale are especially protective against prostate cancer. Experiment with different kinds of leafy greens and I'm sure you'll find them to be a delicious and easy staple in your diet.
- Hit the gym. Studies show that exercise can raise testosterone levels which may ward of prostate cancer. Aim for at least 2½ hours of cardio a week and two days of strength training.
- Reduce toxicity. Chemicals in personal care products, household cleaners, and pesticides in food can increase your risk. Look for eco-friendly alternatives to products you use and check out my tips here to reduce your exposure. Carcinogens from both smoking and second-hand smoke are dangerous, too, so quit today.
- Add in some soy. Soy has been controversial especially in women, but it may be beneficial in men. Soy can block testosterone conversion to both estradiol and DHT, too much of either leading to unwanted health effects in men. Make sure it is organic, "non"GMO," as over 90% of the soy produced in the U.S. is now genetically modified.
- Get enough sleep. According to a study out of the Harvard School of Public Health, men who slept longer and more soundly had higher levels of melatonin in their urine and were less likely to develop advanced prostate cancer than those with lower levels. Sleep is always hard to come by, but try to get into bed 30 minutes early each night until you feel well rested.
- Reduce stress. A study from researchers at the Albert Einstein College of Medicine found that the part of the nervous system that's responsible for the fight or flight response can trigger and promote prostate cancer. Stress is inevitable, but finding ways to cope with it can help. Deep breathing, yoga and meditation, and finding time
