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.
|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
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