Easy, Everyday Things You Can Do to Reduce Your Risk of Prostate Cancer

For men above the age of 60, prostate cancer is often a serious concern, especially because there are few symptoms. Healthline explains the prostate is located under the bladder and is primarily responsible for producing semen. And developing cancer in this organ is incredibly common, which means you should know the best (and easiest) ways to lower your risk.

Don’t take too many vitamins

Vitamin capsules

Vitamin capsules | areeya_ann/iStock/Getty Images

Taking a multivitamin? While having all of your nutrient needs met is a good thing, you should be careful of how much folate and calcium you’re getting in your diet. The Prostate Cancer Foundation reports too much folate may increase your risk of developing prostate cancer, and it’s recommended that you get less than 1,500 milligrams of calcium per day.

Stay away from animal fat

Healthline notes several studies have found a link between animal fats and prostate cancer, so for that reason, you should limit your consumption. Aim to eat less butter, cheese, and red meats and instead go for vegetable oils and fish for your protein.

Fish are full of omega-3 fatty acids, which may help reduce your risk of cancer. You should also consider adding more avocados and nuts into your diet, as they’re full of healthful fats that won’t increase your cancer risk but will still keep you feeling satisfied.

Reduce your dairy consumption

Consuming less animal fat doesn’t just mean chowing down on fewer steaks. It’s also recommended that you avoid dairy when you can, as the fat found in these products may increase your risk. Additionally, many dairy products are rich in calcium, which as noted before may not be good for your body in excess.

Luckily, there are plenty of dairy-free alternatives that are just as good as the real thing. Soy milk is a particularly good product for those looking to reduce their prostate cancer risk, as the PCF notes soy may actually help in the long run.

Eat more red foods

cherry tomatoes

Cherry tomatoes | voloshin311/iStock/Getty Images

Here’s good news for tomato lovers. Lycopene is the antioxidant that gives red foods their hue, and Healthline notes some studies show that it may lower prostate cancer risk. And other studies note cooked tomato products may also help lycopene better absorb in the body. For that reason, it may be time to load up on spaghetti sauce.

If you’re not a tomato fan, no worries. You can still eat watermelon, grapefruit, red cabbage, papaya, and carrots for the same nutrient.

Get 30 minutes of exercise per day most days of the week

You know by now that exercising is key to preventing many different types of disease and cancer, so make sure you’re getting plenty of it most days of the week. Maintaining a healthy weight is vital in preventing prostate cancer, too, and regular physical activity can help with this. It doesn’t have to be strenuous cardio, either — even parking your car further from the grocery store door or taking the stairs instead of the elevator at work can add up to your 30 minutes per day.

Drink more coffee

A person pours coffee from the pot.

A person pours coffee from a pot. | Helmut-Seisenberger/iStock/Getty Images

Coffee drinkers, drink up! Healthline notes studies have shown that men who drink four to five cups of coffee per day may lower your chances of developing high-grade prostate cancer. And research has found that you may be able to reduce your prostate cancer risk by as much as 11% with every three cups of coffee you drink.

If you’re not a regular coffee drinker, you’ll want to ask your doctor if you should start. High doses of caffeine can cause a few uncomfortable (or even dangerous) symptoms, like an irregular heartbeat.

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