If you’re a guy, you probably ignore your prostate gland. It’s hard to know it’s even there. Out of sight, out of mind, right? Yet it’s out of sight for a reason, because nature designed it for reproduction. It manufactures the fluid that transports sperm out of the body during orgasm. Even if you’re not a dad or don’t plan to become one, you can’t ignore Mother Nature. If your prostate gland develops a problem, it will suddenly get your attention. You may find yourself wishing you had paid a little more attention to this hidden, walnut-sized gland.
Most prostate problems are not life-threatening. They are benign conditions, that is, they are noncancerous. Infections, inflammation, and aging-related prostate enlargement that can interfere with urination—these are things that might get you to a doctor, but they won’t kill you.
On the other hand, there’s prostate cancer, a disease that affects 1 out of 8 men at some time in life. Common risk factors include a family history of cancer (especially prostate, breast, or ovarian), exposure to cancer-causing chemicals, and certain ethnicity or racial factors. Even if none of these apply to you, there are lifestyle choices that raise the risk of prostate cancer.
The biggest one is what you eat. The typical Western diet is full of things that are bad for your prostate because they set up what is called chronic inflammation or systemic inflammation. You can’t feel or see chronic inflammation, but it is something that puts stress on your body as it struggles to function correctly. A diet that regularly includes fast food, animal fats, processed foods, processed sugars, red meat, fried foods, etc. taxes major systems you need for health: your immune system, your cardiovascular system, your kidneys, and your gut bacteria.
As your body strives to cope, it produces the hormones linked to the fight/flight response, including forms of adrenaline and steroids. If you gain weight, it’s unhealthy fat that acts like an organ, manufacturing more biochemicals that interfere with metabolism. Thus, you start plumping up while your body becomes more inflamed. Not good.
In fact, as systemic inflammation is occurring, it puts stress on many of the body’s healthy functions. According to published research, symptoms of chronic inflammation are things like body pain, chronic fatigue/insomnia, depression or other mood disorders, stomach/intestinal problems, and frequent infections. Chronic inflammation has also been connected with the development of cancer, since it leads to damaged DNA and genomic mutations in cell signals.
Guess what? While all this happening, your prostate gland is not off the hook. There’s a saying, “What’s bad for the heart is bad for the prostate.” When all the stress-related chemicals are circulating, they inflame the prostate gland. This is a precursor for prostate cancer. Studies have shown the Western diet puts your prostate’s health on the line.
Healthy diet lowers prostate cancer risk
Here’s the good news. You can help prevent prostate cancer by eating a non-inflammatory diet. In case you’re wondering, it’s pretty much the opposite of the Western diet, and research shows that it not only reduces weight, it reduces the chances of developing prostate cancer and others besides. And, if you DO get prostate cancer, you have less chance of developing a dangerous cell line that can kill you.
Here are the fundamental ingredients of a healthy cancer-prevention diet: more plant-based foods and less meat; white meat instead of red meat; whole grains; vegetable fats; omega-3 fatty acids found in fish like salmon; no processed/preserved/smoked foods; more fruits and nuts; and avoid fast foods. Not only will this dietary approach not kill you, but you are also more likely to feel more energy, sleep better, and look good.
In particular, plants are rich in antioxidants and natural compounds that have a protective effect against cancer in general and against prostate cancer in particular. In fact, a healthy prostate has less chance of developing inflammation and preserving masculinity. You may already know that these same foods fight against obesity and diabetes. What better evidence of the synergy between heart and prostate?
What if you already have prostate cancer?
Of course, preventing prostate cancer or any other cancer is a good thing. But what if a man has been recently diagnosed with prostate cancer? Are there dietary changes that could help him? Well, an interesting study done in 2008 focused on 30 men with early, low-risk prostate cancer who were on active surveillance since they did not require immediate treatment. They participated in a 3-month experiment during which they ate a strict plant-based diet as well as did daily moderate exercise, daily stress management techniques like breath exercises and meditation, a weekly support group, and certain supplements.
At the start of the study, each man had a baseline genomic test to analyze cell signaling. At the end of the 3 months, another genomic test was conducted. The research team found that after 3 months of the study protocol, the cell signals that discourage cancer growth had been switch on, while the signals that promote cancer growth had been switched off. The conclusion? Healthy plant-based eating (plus a few other healthy lifestyle choices) helped keep their cancer in check so they could hold off on treatment that much longer.
The bottom line
So, if you want to have the best shot at living to a ripe old age in terrific physical and mental health, start switching to an anti-inflammatory menu plan. Many internet articles explain encouraging ways to take small, enjoyable steps so you don’t set yourself up for failure by tackling too much too soon.
Remember, you only have one prostate gland, so feed it a diet you and your prostate can live well with.
Dr. Dan Sperling
Also read: 10 Important Facts About Testosterone That Men Do Not Know
