* Prostate cancer and ‘Life style factors’

Nutrition and exercise to promote prostate health: Following is an abstract of the key points from the guide by ‘Prostate cancer foundation’ (1)

Understanding the links between Nutrition and Exercise and Prostate cancer

  • Oxidation and inflammation play important roles in the development of prostate cancer.
  • Anti-inflammatory and anti-oxidant substances found in colorful fruits and vegetables can counteract the damage caused by oxidation and inflammation.
  • Carcinogens from charred meat can trigger chronic inflammation in the prostate.
  • Using alternate methods to cook meat and increasing cruciferous vegetables can minimize intake of and damage from carcinogens.
  • Sugar is a primary energy source for cancer and stimulates production of insulin, which is linked to an increased risk of diabetes, heart disease and prostate cancer.
  • Cutting back on sugar intake, maintaining a healthy diet, and engaging in regular exercise regimen can slow the growth of prostate cancer.

Obesity and metabolism – Where we went wrong

  • Excess fat promotes insulin resistance, which reduces levels of IGF binding proteins that stimulate prostate cancer cell death.
  • Cutting carbohydrate intake can cut down on excess fat and weight and slow tumor growth.
  • Muscle loss due to aging, inactivity, and hormonal therapies can weaken bones and undermine a mechanism to alleviate insulin resistance.

Nutrition at the molecular level

  • Most of our DNA is involved in determining how and when genes are expressed, and can be affected by environmental and nutritional factors.
  • The ability of anti-oxidants to mop up free radicals enables them to play an important role in the fight against cell damage and the development of cancer
  • Organizing phytochemicals by color is an easy way to differentiate between the types of antioxidants and to get a variety of antioxidants into our diet.
Color group Examples Antioxidants
Red Tomatoes, Pink grapefruit, Watermelon Lycopene
Red/ Purple Pomegranates, Grapes, Plums, Berries Anthocuyanins
Orange/ Yellow Carrots, mangoes, Apricots, Cantaloupes, Pumpkins, Sweet potatoes Alpha and Beta carotenes
Yellow/ Green Spinach, Collard, Yellow corn, Green peas, Avocado, Honeywdew melon Lutien and Zeaxanthin
Green Broccoli, Brsussel sprouts, Cabbage, Bok choy, Kale Sulphoraphane, isothiocyanates, Indoles
White/ Green Garlic, Onions, Asparagus, Leeks, Shallots, Chives Allyl Sulphides

The delicate balancing act of supplement use

  • Learning how vitamins are formed, how they act, and how they are cleared from the body can help in understanding how best to ensure the safe use of supplements.
  • Dietary supplements are just that – a supplement to a healthy diet, not a replacement for one.
Supplement   Recommended daily intake (1)    Upper level intake per day (2)
Vitamin A 900 mcg 3000 mcg
Vitamin B6 1.7 mg 100 mg
Vitamin B12 2.4 mcg Not determinable
Vitamin C 90 mg 2000 mg
Vitamin D 400 IU 2000 IU
Calcium 1200 mg 2500 mg
Folic acid 400 mcg 1000 mcg

(1) Adequate intakes to be used as goals for individuals

(2) Maximum level of daily intake that is likely to pose no risk of adverse effects; represents total intake from food, water and supplements. Values are healthy males aged 51-70.

Implementing a plan for success

  • Avoiding muscle loss and /or gaining muscle through protein intake and exercise can help in achieving and maintaining a healthy body weight.
  • Increase intake of fruits and vegetables and minimize caloric intake from refined carbohydrates.

Incorporating good nutrition and exercise into your daily routine

  • Lose body fat: eat fewer calories per day that you burn
  • Maintain muscle mass: increase protein intake and exercise
  • Exercise every day: combine cardio fitness and weight training
  • Eat colorful fruits and vegetables: recommended nine servings per day

A commitment for change

  • Making a commitment to change is the first step in successful thrivership
  • Effective change can only be accomplished in stages
  • Learn from mistakes made over time and use the gains to move forward.

The success factors

  • Reduce stress: live a balanced life and take care of yourself
  • Control your environment: plan ahead to eat healthfully and minimize stress
  • Monitor your action: track your behaviour to help chart your progress
  • Establish your support system: maintain healthy relationships with people who understand what you are going through

(1) Source: Nutrition, Exercise and Prostate cancer booklet by Prostate Cancer Foundation. Original text has 27 pages. http://www.pcf.org/atf/cf/%7B7c77d6a2-5859-4d60-af47-132fd0f85892%7D/NUTRITION_EXERCISE_GUIDE.PDF

Also see List of books on ‘CancerPrevention and Control’

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Category: Cancer
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