There are many benefits to living a healthy lifestyle, all of which can improve your body and your mind. Living a healthy lifestyle can even help mitigate disease – including some diseases you might be genetically predisposed to, such as prostate cancer.
According to a study published in European Urology, researchers found that men with a high genetic risk for prostate cancer can indeed benefit from adhering to a healthy lifestyle. Approximately 13,000 men identified as high-risk for prostate cancer were followed over a 27-year period and of these men who developed prostate cancer, the group that adhered to a healthy lifestyle, defined by healthy weight, regular exercise, not smoking and a healthy diet, there was a 45% reduction in the risk of lethal prostate cancer, compared with those not adhering to a healthy lifestyle.
The results of this study suggest that while the inherited risk of prostate cancer may not be modifiable, regardless of how healthy we live, the progression of disease may be.
Prostate Cancer Statistics
According to the American Cancer Society, 1 in 8 men will be diagnosed with prostate cancer during his lifetime. Currently, prostate cancer is the second leading cause of cancer death in American men, second only to lung cancer. About 1 in 44 men will die of prostate cancer.
While prostate cancer can be a serious disease, most men diagnosed with prostate cancer do not die from it. The 5-year survival rate for prostate cancer when it is found at a treatable stage is 99%. Today, there are more than 3.3 million men in the United States who have been diagnosed with prostate cancer who are still alive.
Up to 60% of prostate cancer risk is caused by inherited factors.1 Having a father or brother with prostate cancer more than doubles a man’s risk of developing this disease. (The risk is higher for men who have a brother with the disease than for those who have a father with it.) The risk is much higher for men with several affected relatives, particularly if their relatives were young when the cancer was found. Still, most prostate cancers occur in men without a family history of it.2
What Exactly is a Healthy Lifestyle?
Like most things, there is no one-size-fits-all answer. Your version of a healthy lifestyle is whatever you define it to be. In order to start being healthy, identify what makes you feel good and what brings you the greatest happiness. To start making changes toward a healthy lifestyle, begin with small steps you can feel confident about achieving. Consider making “SMART” goals.3 SMART stands for:
- Specific
- Measurable
- Attainable
- Relevant
- Time-bound (met by a deadline and done in a certain amount of time)
Consider the following tips for beginning to improve your overall health.
- Eat More Vegetables
Several studies have suggested that consuming more fruits and veggies is associated with lower risk of heart disease, stroke, cancer and premature death.
- Swap in Whole Grains
Replacing refined grains with whole grains will benefit your health. Studies have linked consuming more whole grains with reduced risk of diabetes, coronary heart disease, cardiovascular disease, and cancer.4
Whole grains include:
- plain oats
- whole grain bread and pasta
- brown and wild rice
- buckwheat
- bulgur wheat
- millet
- barley
- spelt
- quinoa
- farro
Refined grains include:
- white bread and pasta
- white rice
- most breakfast cereals
- chips
- pretzels
- crackers
- Be More Active
Increasing your activity level does not have to mean hours of vigorous exercise. You could walk, go for a bike ride, take dancing lessons, try a yoga class or an online workout. The most important thing is to choose an activity you enjoy – this will increase the chances that you’ll stick with it.
- Maintain Friendships
Did you know that strong relationships and staying in communication with friends and loved ones can support your mental health?
People with few or low-quality connections have more than double the risk of depression compared to people with strong connections.5 Additionally, people who feel isolated and alone have increased health problems such as headaches, heart palpitations, and lower back, neck or shoulder pain.
- Control Stress
Chronic stress puts your body into a constant state of fight-or-flight. This can be taxing on your immune system and makes you more susceptible to health problems such as:
- Heart disease
- Diabetes
- Digestive problems
- Depression
- High blood pressure
- Anxiety
- Difficulty sleeping
What Else Can I Do for My Prostate Health?
The American Cancer Society recommends that men at average risk for prostate cancer speak to their healthcare provider about screening with a PSA test at age 50. Men at high risk should look into screening at age 45. This includes African American men and men who have a first-degree relative (father or brother) diagnosed with prostate cancer at an early age (younger than 65). Men with more than one first-degree relative who had prostate cancer at an early age are considered to be at even higher risk, and they should start screening at age 40.
The PSA test is a blood test that looks for prostate-specific antigen, a protein found in the prostate which when elevated, may indicate prostate cancer.
Often, men with elevated PSA levels may be referred for a prostate MRI. An MRI (magnetic resonance imaging) uses magnetic and radio waves to produce detailed images of soft tissues and structures in the body, such as the prostate. Prostate MRI is accurate for detecting cancer as well as determining how advanced a cancer is and if it has spread to other parts of the body. A prostate MRI can also detect other prostate conditions such as benign prostate hyperplasia (BPH).
The Takeaway
Overall, it’s important to remember that healthy living incorporates your physical and your mental health. When these two things are in balance or functioning well together, you feel good, energized and happy. Because physical and mental health tend to be closely linked together, a change in one can have a direct impact on the other. For this reason, maintaining a healthy lifestyle not only keeps your body healthy, but also your mind. And when it comes to disease, whether inherited or otherwise, eating well, exercising, and seeing your doctor for regular screenings are your best tools for prevention.
Sources:
- https://www.cancer.gov/types/prostate/hp/prostate-genetics-pdq
- https://www.cancer.org/cancer/types/prostate-cancer/causes-risks-prevention/risk-factors.html
- https://www.healthline.com/health/fitness-nutrition/healthy-lifestyle-benefits#how-to-start
- https://pubmed.ncbi.nlm.nih.gov/32641435/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3640036/