Avoiding Prostate Cancer

   Prostate cancer is a scary proposition to any man. Yet it is the most prevalent form of cancer for men, affecting one-in-six in the United States.
   Treatment has gotten much better through the years, with radiation treatment a common alternative to surgery. And for those who contract prostate cancer late in life, chances are doctors won't do anything, as it's usually slow-growing and non-lethal. However, without regular check-ups, it can easily go undiagnosed, and become deadly.
    It's the second-leading cause of cancer death in guys, and the aggressive, high risk forms of prostate cancer bring with it a good chance of cancer recurrence after treatment.
    There are genetic components to it, like any disease, and obviously, getting a physical every year will help in early detection.
     Research has helped in coming up with preventative measures. A Harvard University study in 2015 studied the lifestyle and health habits of over 63,000 men. The study came up with six simple steps that can reduce one's risk for fatal prostate cancer by 47%, according to a Washington Post article by Dr's Melmet Oz and Michael Roizen.
    The first suggestion was to get regular exercise. Three hours a week of brisk exercise or an hour a day of a more moderate exercise like walking. Among other factors, working out keeps insulin levels from spiking. Exercise cut prostate cancer risk by a whopping 34%!
     Second on the list was a reduction on processed meat, which cut the risk by 22%. Most guys, myself included, like the occasional BLT; sausage and pepper sandwich; or hot dog and kraut. However, all these processed  meats contain nitrates and compounds that increase your susceptibility to all types of cancer.  The study recommended no more than two four ounce servings, per week.
I almost hate type this with summer bar-b-que season approaching, but the truth is the truth!
    The third recommendation will make more people happy, myself included. Tomatoes are my favorite  vegetable, and the study said seven servings a week of fresh tomatoes, salsa, sauce or juice will reduce your risk of prostate cancer  by 18%. The lycopene in the tomatoes is the key reason, and, interestingly, heated tomato products produce more of that protective nutrient than fresh tomatoes.
      Eating fatty fish was also touted, cutting risk factors by 17%. This also should be no problem. Salmon, sardines, trout, and other cold water fish are all good, primarily because of the omega-3 fatty acids they contain.  If you eat red meat twice a week, try switching one of those nights to a fish dinner. You won't be sacrificing enjoyment. We usually make two nights a week a healthy fish or chicken option, and it adds good variety to my diet and taste buds.
     Obviously, smoking is another risk factor. Quitting smoking quickly reduced prostate cancer risk by 12%.  Non-smokers for 10 years were at the same risk levels as people who never smoked. Everyone knows the relation between smoking and other forms of cancer. Less well known: the cancer-causing chemicals in tobacco smoke concentrate in the prostate gland.
     Finally, maintaining a healthy weight reduced risk by 7%. Keep the Body Mass Index under 25, and aim for 10,000 steps a day (about five miles) on your Fit Bit! Watch your processed food and sugar intake, and try for 5-9 servings of fresh vegetables or fruit a day. "Guy Fat," the beer-bellies
that wrap fat around the organs, is particularly risky for cancer in general.
     I know of people who have done just about everything on the list correctly and still contracted prostate cancer. Genetics and luck are certainly factors you can't account for. Just do your best with what you can control, and don't test fate!