7 Lifestyle Changes That Could Reduce Your Risk of Prostate Cancer

February 1, 2024
By MJ Brioso
6 min read
7 Lifestyle Changes That Could Reduce Your Risk of Prostate Cancer

With more than 1.3 million fresh diagnoses each year, prostate cancer ranks as the second most common cancer in men worldwide. It's impossible to entirely eradicate this disease's risk; however, studies indicate that adopting specific lifestyle changes could significantly lower your risk.

Here is a detailed guide on lifestyle adjustments that could serve as a shield against prostate cancer.

1. Maintain a Healthy Weight

The link between obesity and an increased likelihood of developing various cancers, such as prostate cancer, has been established. Body fat isn't simply a reservoir for excess caloric intake; it also acts as an endocrine organ, secreting hormones and pro-inflammatory compounds that may be involved in cancer genesis.

  • Balanced Diet: Achieve a balanced weight through a diverse diet rich in veggies, fruits, lean meats, and whole grains while cutting down on fatty and sugary items.
  • Regular Physical Activity: Adding physical activities like walking, jogging, or swimming to your daily routine can assist in eliminating surplus calories and boosting your metabolic health.
  • Portion Control: Monitoring portion sizes helps you eat the appropriate amount of food to match your energy needs.
  • Consultation with a Dietitian: For those struggling with obesity, seeking advice from a registered dietitian can provide personalized strategies that target weight loss.

Sustaining a healthy weight isn't just great for slashing prostate cancer risks but also boosts overall well-being, slashing chances of heart disease, strokes, and diabetes.

2. Adopt a Plant-Based Diet

Focusing on a diet mainly consisting of fruits, vegetables, grains, nuts, and seeds—known as a plant-based diet—provides high fiber and antioxidants. These elements are recognized for their ability to battle oxidative stress and might help decrease cancer risks.

  • Fruits and Vegetables: The foundational elements of a diet centered around plant sources, attributed to their rich content of nutrients and antioxidants, have been linked to a lower incidence of cancer.
  • Whole Grains: Consuming whole grains rather than refined grains provides more fiber, which supports digestive health and may help reduce the risk of cancer.
  • Limit Red and Processed Meat: Studies point to a potential connection between consuming significant amounts of red and processed meats and an elevated risk of prostate cancer.
  • Recipes and Preparation: A transition to a plant-based diet can also involve exploring new recipes that focus on flavors and cooking methods that make vegetables and grains the main focus of the meal.

Adopting a plant-based diet can be a significant step towards reducing the risk of prostate cancer and also contributes to cardiovascular health and maintaining a healthy weight.

3. Regular Exercise

Regular workouts are a key ally in the battle against cancer, potentially through their impact on hormonal equilibrium, fortifying the immune defenses, and dampening inflammation.

It's recommended to involve yourself in at least 150 minutes of moderate-intensity workouts or 75 minutes of high-intensity workouts every week, along with strength-enhancing activities on two or more days weekly.

  • Diverse Physical Activities: Incorporate various exercises, such as weight lifting, yoga, and cardiovascular training, to keep the routine enjoyable.
  • Daily Routine: Find ways to integrate more physical activity into daily life, like taking stairs instead of elevators or walking during breaks.
  • Exercise with Others: Partnering with a friend or joining a class can keep motivation high and make regular exercise more enjoyable.
  • Listen to Your Body: Starting with moderate activities and gradually increasing intensity is crucial, especially for those not accustomed to regular exercise.

Regular exercise provides numerous benefits beyond reducing the risk of prostate cancer, including better mental health, improved sleep quality, and a stronger cardiovascular system.

4. Reduce Consumption of Dairy and Calcium

There are some studies indicating a possible association between a high intake of dairy products and calcium and an increased likelihood of prostate cancer, but the evidence is still inconclusive. Until more concrete research is available, it may be sensible to moderate the consumption of these products.

  • Dairy Alternates: Consider plant-based milk and cheese alternatives fortified with calcium and other nutrients.
  • Calcium Intake: Aim for adequate, but not excessive, calcium intake, primarily through dietary sources rather than supplements, unless advised by a healthcare professional.
  • Dairy-Reduction Strategy: Gradually reduce dairy consumption as part of a balanced diet, replacing milk or cheese with other calcium-rich foods like leafy greens, nuts, and tofu.

Reducing dairy and calcium consumption can be part of a dietary pattern that emphasizes a variety of nutrient-dense, plant-based foods for overall cancer risk reduction.

5. Limit Alcohol and Eliminate Smoking

Alcohol consumption and smoking have both been identified as risk factors not only for prostate cancer but also for many other types of cancers and chronic diseases.

  • Limit Alcohol: Men should aim to consume no more than two alcoholic beverages per day, as recommended by the American Cancer Society.
  • Quit Smoking: Smoking cessation programs and support groups can be highly effective for those looking to quit smoking.
  • Avoid Secondhand Smoke: Exposure to secondhand smoke should also be minimized.
  • Healthcare Provider Support: Speak with a healthcare provider for help with quitting alcohol and smoking, as they can offer resources and potentially prescribe medications to assist with withdrawal symptoms.

By limiting alcohol and eliminating smoking, individuals can significantly improve their health outcomes and potentially decrease the risk of prostate cancer.

6. Consider Prostate Cancer Screenings

Screenings are vital in a preventive health plan, particularly for identifying cancer. PSA tests and DRE can uncover prostate irregularities at an early stage, improving the chances of successful treatment.

  • Personalized Screening Schedule: It's crucial to establish a personalized screening strategy that takes into account individual risk elements like age, family medical history, ethnic background, and general health condition.
  • Informed Decision-Making: Discussing the advantages and drawbacks of screening with healthcare providers is crucial for men. This conversation helps make informed decisions about when and if to start PSA testing.

Regular prostate cancer screenings are a crucial aspect of early detection and successful treatment, reinforcing the concept that preventive health measures can enhance longevity and quality of life.

7. Stress Reduction

Chronic stress is increasingly recognized as a factor that can affect overall health and potentially contribute to cancer development. By initiating stress-reducing practices, individuals can enhance their body's resilience to health issues, including prostate cancer.

  • Mindfulness and Meditation: Engaging in mindfulness and meditation could help reduce the amount of stress hormones and promote a relaxed state.
  • Regular Physical Activity: Exercising regularly isn't just good for your body; it can also significantly reduce stress levels and improve your overall well-being.
  • Adequate Sleep: Ensuring sufficient sleep each night allows the body to recover and reduces stress.
  • Support Networks: Maintaining a strong social support network can provide emotional support and alleviate stress.

Incorporating strategies to handle stress into one's life may benefit overall health and might help reduce the risk of prostate cancer. Considering stress reduction as an essential part of a well-rounded approach to preventive healthcare is crucial.


Taking charge of your prostate health may not involve altering your genetics, but it does require embracing specific lifestyle changes. You hold the key to significantly reducing the risk of prostate cancer through simple, actionable steps.

Live a healthier lifestyle to reduce the risk of prostate cancer. This can mean exercising regularly, embracing a produce-rich diet, maintaining a healthy weight, being cautious with dairy, avoiding tobacco, keeping alcohol to a minimum, attending check-ups, and managing stress effectively. These steps safeguard not only your prostate but also your general health.

While these changes demand dedication and commitment, the rewards—including improved health, increased longevity, and a better quality of life—make this commitment a valuable investment in your future.



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