Reduce the risk of prostate cancer with dietary changes
Reduce the risk of prostate cancer. In recent years, more and more research has been devoted to the link between diet and prostate cancer and reducing its likelihood with dietary changes. Every year in the UK, 35,000 men are diagnosed with prostate cancer, resulting in one fatality every hour. What we do currently know about the condition is that men are more likely to get it if they are over the age of 60, have a family history of prostate cancer or are of African decent. Furthermore, Asian men are less likely than Western men to develop this cancer form but those who have migrated to Western countries are found to develop the same risk as those who have been there their entire lives. What this suggests is that there are in fact some fixed factors which increase the risk of prostate cancer, so much so that the World Cancer Research Fund (WCRF) is continuing research into the link between lifestyle factors and prostate cancer. However, until these finding have concluded and been published, based on the current consensus science, the following tips can play a role in protection against most types of cancer, including prostate cancer. Here, we take a look at the diet and lifestyle changes you can make in order to reduce the risk of prostate cancer Maintain a healthy weight through the principle of keeping active and eating a healthy, balanced diet. Moderately exercising for just 30 minutes a day is recommended. If your busy lifestyle doesn’t permit this, try shorter sessions throughout the day. Aim for a healthy BMI of between 18.5 and 25. Not sure what your BMI currently is? Check out this handy calculator on our website here. When it comes to your diet, one which is varied and balanced containing the right proportions from the five food groups is essential. Use the above plate as a guide on your daily food intake. As a good indicator, at each mealtime, fill half your plate with fruit and vegetables, a quarter with protein and a quarter with starchy carbohydrates. Up your water intake to the recommended 6 – 8 glasses of fluid per day, one of which can be a small serving of fruit juice. Limit sugar-laden drinks to special occasions only. Ensure your diet is rich in whole grain food options, aiming for the recommended 3 portions of 16g wholegrain products per day. As a guide, one portion = x2 heaped tbsp brown rice, or x1 medium slice wholemeal bread or x3 tbsp wholegrain rice, or 1/2 a wholemeal pita bread. Ensure your daily intake of fruit and veg is high, striving for 7 portions per day. This is the equivalent of 1 medium apple, 3 dates, half a grapefruit, 2 small tangerines, 1/3 aubergine, 3 heaped tbsp carrots or 1 heaped tbsp tomato puree or a handful of mangetout. Limit your trans fat intake, keeping within the recommended guidance for 70g of fat and keep processed saturated fat low. Small tips to help with this include, for example, trimming fat from meat, cooking with healthier fats such as olive oil and upping your intake of nuts, seeds and avocados as healthier fat options. Reduce your sugar intake but keep below the recommended 30g per day with simple steps such as cutting down on sugary treats including cakes, biscuits and snack foods, limit your intake of fruit juice and fizzy soda, replacing with water or low sugar squash varieties and halve the amount of sugar consumed in tea, coffee, cereal, cooking and baking where possible. These simple steps will go a long way in preserving your future health and you’ll be surprised at how quickly your palate gets used to it. Be aware of hidden salt and keep to 6g per day. Swap the addition of salt while cooking for herbs and spices. These are a fab alternative and there are so many tasty choices out there, so get experimental and creative when cooking. Ditch the processed meals which are high in salt, instead aiming to cook simple meals from raw ingredients. It’s amazing how quickly a healthy and tasty meal can be prepared. Check out, for example, our Incredible Hulk Cannelloni recipe here. Finally to r educe the risk of prostate cancer, get up to speed on food labelling systems in order to choose foods that are low in fats (<3p per 100g fat, <1.5 saturated fat per 100g), sugar (<5g per 100g) and salt (<0.3g per 100g). For more information on prostate problems. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help reduce the risk of prostate cancer Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018 and 1st January 2023.
Men’s Health The Movember Movement – a great achievement
Men’s health – Movember already! Here at 121 Dietitian we can hardly believe how fast this Olympic year has raced by. The games are over but men now have something else to compete/chat about; moustaches! Pictures of sprouting moustaches are gracing the pages of social networking sites everywhere, a sure sign of a public health campaign gone right. It really is great to see a campaign which captures the imagination of so many, particularly since it is inspiring men to think about their health. On average men visit the GP half as often as women and there is a 4 year difference in life expectancy between men & women -with women living longer. This is why Movember aims to raise awareness of men’s health issues, in particular prostate and testicular cancers. Getting to know your body & looking after your health is important whether you are male or female and early detection of cancer can mean treatment is easier and more successful. More details on Movember can be found on their website uk.movember.com. Men’s health Regular exercise and a balanced diet are crucial for looking after your health. You probably already know you should include plenty of fruit and vegetables in your diet along with plenty of whole grains and water. But do you know why?? Well every year increasing research shows a clear association to health benefits, Cancer protection being one. To assist you further, foods which are high in saturated fat, sugars and salt should be kept to a minimum. So now you know that including plenty of plant foods in our diet may help to lower cancer risk, did you know they also contain many vitamins and minerals which help to strengthen immunity and keep the body healthy from inflammation, heart disease, diabetes and gut health …. They are also a great source of phytochemicals which can help to protect cells in the body from damage that may later cause cancer. Plant foods are also often low in energy/kcals, choosing these over high kcal/energy foods & snacks can help you to maintain a healthy weight. This is important since there is strong evidence to suggest being overweight can increase our risk of getting certain cancers. If you are struggling with your energy check out this blog on energy boosting foods. Top tip for the men out there….. Tomatoes are a plant food which you may wish to consider including in their diet. Research has shown that frequent consumption of tomato products is associated with a lower risk of prostate cancer. A compound called lycopenes which is found in tomatoes is thought to be the reason for this. Interestingly lycopenes are more available to us if we cook or process the tomatoes. Why not try a nice bowl of tomato soup if you fancy a lycopene rich dish? It’s a perfect for this colder weather too. If this Movember has inspired you to improve your diet 121 Dietitian is here to help. Please feel free to contact us for a consultation. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018.
