Prostate cancer is the most common cancer among men in Nigeria.
Before now, it was regarded as a disease of ageing. However, the disease is becoming prevalent among men under the age of 55.
The mortality rate caused by the disease is also high.
But while you have no control over factors like your age or sex, certain actions can safeguard your health.
In this blog post, we’ll show you ways to take care of your well-being and reduce the risk of prostate cancer.
Read on to get practical steps to take control of your health.
1. Maintain a Healthy Diet
A well-balanced and nutritious diet is key for overall health and plays a crucial role in preventing prostate cancer.
Focus on:
Fruits and Vegetables: These are packed with antioxidants, vitamins, and minerals. They offer effective support for your immune system.
Veggies like tomatoes are good for your prostate and you should have them more often. They are rich in lycopene which are useful antioxidant and great for prostate health.
But make sure they are free of pesticides and are not genetically modified. Eating such foods is like shooting oneself in one’s foot.
Having them cooked is also better than raw as cooked versions contain higher levels. of nutrients.
Omega-3 Fatty Acids: You can find healthy fatty acids like this in fatty fish like salmon and walnuts.
They have anti-inflammatory properties that may reduce the risk of prostate cancer.
On the other hand, limit as much as possible, the following:
Red and Processed Meats: The World Health Organization suggests that both red and processed meats may be associated with an increased risk of this fatal disease.
These include beef, pork and the like.
You can replace them with white meats like chicken, turkey, fish, and snails and nutritious seafood like prawns.
2. Regular Exercise
Engaging in regular physical activity not only promotes cardiovascular health but may also contribute to reducing the risk of prostate cancer.
You don’t need a gym membership but if you get one – great.
But you can aim for at least 150 minutes of moderate-intensity exercise per week. You can also get the benefits of exercise from common and expense-free activities like brisk walking, jogging, or cycling around your neighbourhood.
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3. Maintain a Healthy Weight
Obesity has been associated with an elevated risk of prostate cancer.
By maintaining a healthy weight through a balanced diet and regular exercise, you can positively impact your overall health and potentially reduce your risk of prostate cancer.
Similarly, maintaining a healthy weight can prove helpful for other diseases like diabetes and high blood pressure. Preventing and treating these illnesses can increase your chances of evading cancer.
So, by tackling existing problems like these (if you have one) you minimize your risk of prostate cancer.
4. Stay Hydrated to Avoid Prostate Cancer in Nigeria
Adequate water intake is essential for general health and may play a role in reducing the risk of prostate cancer.
Ensure you stay well-hydrated by drinking plenty of water throughout the day. Don’t wait until your body tells you to gulp down some water.
Get in the habit of downing up to 9 glasses a day according to your body weight.
5. Limit Alcohol Consumption
Excessive alcohol consumption has been linked to an increased risk of prostate cancer.
Therefore, moderation is key. Instead of drinking alcohol, take some green tea and a moderate amount of red wine to protect your prostate glands.
If green tea is not your thing, the good news is that hibiscus tea has great promise for its mighty health benefits. This delicious drink has powerful minerals and antioxidants which even lower blood pressure effectively.
Just don’t add unhealthy stuff like food dyes and flavours to it including that heap of sugar. If you have a sweet tooth, dates, pineapple juice and honey are better alternatives as sweeteners for hibiscus tea.
6. Quit Smoking
The notion that some of the oldest people you know were walking chimneys ( hardcore smokers) is not an excuse for self-harm.
That someone escaped a problem based on their unique biology and their otherwise-unknown-to-you preventive measure is an unhelpful way to make an exception, the rule.
Smoking is a known risk factor for various cancers, including prostate cancer. If you quit the habit, you would have taken a significant step to lower your risk.
7. Regular Health Check-ups
Regular health check-ups, including prostate-specific antigen (PSA) blood tests and digital rectal exams, are essential for early detection of any abnormalities.
This can help enhance the chance of survival. Like most diseases, catching the disease at its early stages can significantly improve its prognosis. If you have a family history of prostate cancer, then make regular checkups an essential toolkit in the prevention of prostate cancer in Nigeria.
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9. Ensure Adequate Vitamin D
Research suggests that maintaining adequate levels of vitamin D may have a protective effect against prostate cancer. The cheapest, best source of vitamin D remains the natural sunlight taken without any sunscreen. You can expose your skin for 10 minutes in the late hour of the morning.
Conclusion
By incorporating these practical and preventive measures into your daily life, you can actively reduce your risk of prostate cancer. Adopt these approaches that combine lifestyle choices, regular screenings, and awareness of your risk factors. Remember to talk to your doctor to recommend the best supplements for you.
A proactive approach to health is a powerful tool in the prevention of various health conditions, including prostate cancer which is becoming a big threat in Nigeria.
