We all know that there are no guarantees in like, whether you can prevent prostate cancer. However, it doesn’t mean you’re powerless. Research is ongoing and, at times, contradictory, but many experts agree on one thing: healthy lifestyle choices may help lower your risk—and improve your overall well-being.Here’s what that looks like in everyday terms.
1. Rethink Your Fat Intake
Some studies have suggested a possible link between high-fat diets and prostate cancer risk, especially when it comes to saturated fats found in red meat and full-fat dairy. Though the science isn’t conclusive, trimming your fat intake has other benefits like supporting heart health and helping with weight management.
How to start:
Cook with less oil or butter
Choose lean cuts of meat
Opt for low-fat or reduced-fat dairy when possible
2. Make Produce the Star of Your Plate
Eating more fruits and vegetables are excellent ways to increase intake of antioxidants, fiber, and plant compounds. These important substances found in these foods may help protect your cells from damage. While they haven’t been proven to prevent prostate cancer directly, they support immune function and overall health.
Try this:
Have a fruit and/or vegetable with every meal
Snack on raw veggies, fruit slices, or smoothies
Aim for variety—colorful plates mean a mix of nutrients
3. Take a Closer Look at Dairy
Some research has pointed to a possible connection between men who have a high dairy intake and an increased risk of prostate cancer, but results remain mixed. It’s important to note that the potential risk, if any, appears to be small. However, it’s worth paying attention to your portion sizes to stay informed and in control of your health.
A simple shift:
Swap in plant-based alternatives occasionally
Choose reduced-fat versions
Be mindful of how much milk, cheese, and yogurt you’re consuming daily
4. Keep Your Weight in Check
Excess weight—especially obesity—has been associated with a higher chance for men of being diagnosed with an aggressive form of prostate cancer. Maintaining a healthy body weight isn’t just about appearance; it may influence hormone levels and inflammation, which can affect cancer risk.
To maintain or lose weight:
Focus on whole foods: fruits, vegetables, lean proteins, and whole grains
Watch portion sizes and cut back on empty-calorie foods
Stay active most days of the week
5. Move Your Body Regularly
Physical activity does more than tone muscles—it can boost immune function, regulate hormone levels, and help manage weight. Several studies have shown that physically active men often will have a lower risk of developing prostate cancer.
Getting started:
Aim for at least 150 minutes of moderate activity per week (e.g., brisk walking), or 75 minutes of vigorous activity (like running)
Incorporate movement into your routine—take stairs, go for walks, stretch while watching TV
Talk to your doctor before beginning any new exercise plan
6. Don’t Ignore the Smoking Link
While the connection between smoking and prostate cancer isn’t firmly established, some research suggests smokers may be more likely to experience cancer recurrence or progression. If you already have prostate cancer, smoking could make it more aggressive.
If you smoke:
Speak to a healthcare professional about cessation resources
Consider nicotine replacement or counseling to improve your chances of quitting
7. Know Your Personal Risk
Family history matters. If your father, brother, or another close relative has had prostate cancer, your own risk may be higher. In such cases, more proactive screening or even medications might be recommended.
Take action:
Discuss your family history with your healthcare provider
Ask if early or more frequent screening is appropriate
Talk about whether preventive medications could be right for you
The Bottom Line
While there’s no magic formula to prevent prostate cancer, taking care of your body puts you in a stronger position—not just for cancer prevention but for long-term health. Small, sustainable changes add up. Start where you are, and build from there.Dr. David Samadiis the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.
