10 tips for reducing your risk of prostate cancer

Prostate cancer can't be prevented with a single pill or food. You simply can't fight advancing age or genetics, two major risk factors. But there's evidence that healthy lifestyle changes can reduce your risk. Here are ten easy tips for reducing your risk of prostate cancer.

A study that tracked the weight and health of 70,000 men for 21 years found that men with high body mass indexes (BMIs) were more likely to develop aggressive prostate cancer.

• When researchers checked the weights of 788 patients diagnosed with advanced prostate cancer, they found that men of normal weight were less likely than overweight men to die in the five years after their diagnoses.

Cancer experts say it's too soon to recommend selenium supplements because studies haven't yet revealed the best and safest dose.

• But you can easily get the recommended daily amount (55 micrograms) by eating three or four Brazil nuts, a serving of flounder or sole, 175 grams (six ounces) of poultry or meat, or 250 millilitres (one cup) of pasta and two slices of bread.

Lab studies show that sulforaphane, a compound found in cruciferous vegetables such as broccoli, Brussels sprouts and bok choy, has strong anticancer properties.

Talk with your doctor before taking calcium supplements or loading up on dairy foods.

• Several disturbing — if inconclusive — studies have shown that men who consume high amounts of calcium have an increased risk of prostate cancer.
• Milk may spur production of a hormone called IGF-1 that could fuel the growth of cancer cells.
• Some nutritionists suggest sticking with one or two servings of dairy a day.

A daily glass of this tart juice slowed the rise in levels of prostate-specific antigen (PSA) in men with prostate cancer.

• New research suggests that antioxidants in the juice break down into beneficial compounds that may concentrate in prostate tissue.

There's mounting evidence that soybeans and other legumes may lower prostate cancer risk.

• In fact, consumption of soy foods may be one reason that Asian men have death rates from prostate cancer that are four to five times lower than those of Western men.
• Aim to get your isoflavones from tofu, edamame, soy milk, soy nuts and dried beans — not from supplements.

A low-fat, high-fibre diet and regular exercise can slow the growth of prostate cancer cells by up to 30 percent.

• Meanwhile, a diet high in saturated fat is linked with increased prostate cancer risk.

These provide lower, steadier blood sugar levels.

• There's plenty of evidence that this eating strategy cuts the risk of diabetes and heart disease as well as growing proof that it may keep your cancer risk low.
• The link: higher blood sugar means higher insulin levels — and insulin can help spur growth of cancer cells.

Recent studies have deflated the popular theory that lycopene, an antioxidant in tomatoes, has special prostate protecting powers.

• It's still important, of course, to eat a wide variety of fruits and veggies, experts say.

Getting antioxidants from food may help lower prostate cancer risk, but it's unclear whether getting a concentrated dose in pill form helps — and it could hurt.

• There's some evidence that taking too much beta-carotene could raise risk.
• And there is proof that vitamin E could make a heart attack more likely.

A healthy lifestyle is a great way to reduce your risk of prostate cancer. Keep these tips in mind and remember to consult your doctor before making lifestyle changes.