Following on from Monday, here are some more important dietary and lifestyle factors that may help to prevent prostate problems:
Lycopene is an antioxidant carotenoid that I have mentioned a few times in my blog posts. It can be found within red/orange coloured fruits and vegetables such as tomatoes, watermelon, pink and red grapefruits, guava and papaya . A review of multiple studies was published this year(1), it discusses the role of lycopene in the prevention of prostate cancer. The paper states “Based on the evidence from epidemiologic [association/observational studies], animal, in vitro [test tube] and human clinical trials, it is evident that lycopene, a non-provitamin A carotenoid, is a promising agent for prostate cancer prevention”, the authors go on to suggest that larger trials should be implemented in order to assess whether this nutrient could be used as a medical agent for prostate cancer prevention. If you do not regularly consume lycopene containing foods you may wish to consider a lycopene supplement. Absorption of lycopene from foods, or indeed supplements, is affected greatly by fat. Without a fat source lycopene will not be efficiently absorbed into the body so you would do well to find supplements that contain an oil base (there are many available) and dress any salads or vegetables with a little olive oil. Studies (2,3) also suggest that lycopene may be useful in reducing the risk and progression of BPH.
Again I am going to mention oily fish and the essential omega 3 fatty acids which they contain! It seems that I mention these essential fats consistently through my blog posts – they are certainly not labelled ‘essential’ for no reason! Back in 1999 a study(4) in men found that patients with prostate cancer and BPH had significantly lower levels of omega 3 fatty acids in their blood serum compared to healthy men with no signs of either disease. A study published in 2004(5) involved a cohort of 47,866 men aged 40-75 with no history of cancer at the start of the study (in 1986). They were followed for 14 years during which time 2965 new cases of prostate cancer were diagnosed, 448 cases being advanced. A higher intake of the omega 3 fatty acids EPA and DHA (found in oily fish such as salmon, mackerel, sardines and trout) was related to a lower risk of prostate cancer and advanced prostate cancer. Frequent oily fish consumption has also been strongly associated with a decreased risk of prostate cancer in other studies(6,7).
Trying to eat at least two portions of oily fish per week would probably benefit multiple health factors, it is yet unknown whether there is a benefit from taking supplemental omega 3 fatty acids for reducing the risk of prostate cancer. However, if you are not a regular eater of oily fish I would suggest a daily supplement providing around 250g of EPA and 250g of DHA daily. Since these fatty acids are known to reduce inflammatory markers in the body they may well be helpful in preventing BPH.
Eating well is important for every cell in our body! A healthy diet could certainly help protect your prostate!
It is also important for me to mention exercise. Studies show that men who regularly take some form of physical activity have reduced incidence of BPH and other urinary tract symptoms(8,9). I am not suggesting a daily pounding of the treadmill in the gym or excessive iron-man measures. Walking could be enough to help! One study(9) found that walking for 2-3 hours per week was associated with a 25% reduced risk of having BPH compared to those not walking. Choose an activity you enjoy, something that gets you moving a few times per week.
(1)Dahan M et al. 2008. Lycopene in the prevention of prostate cancer. J Soc Integr Oncol. 6:29-36
(2)Kristal AR et al. 2008. Dietary patterns, supplement use, and the risk of symptomatic benign prostatic hyperplasia: results from the prostate cancer prevention trial. Am J Epidemiol. 167:925-934
(3)Schwarz S et al. 2008. Lycopene inhibits disease progression in patients with benign prostate hyperplasia. J Nutr. 138:49-53
(4)Yang YJ et al. 1999. Comparison of fatty acid profiles in the serum of patents with prostate cancer and benign prostatic hyperplasia. Clin Biochem. 32:405-409.
(5)Leitzmann MF et al. 2004. Dietary intake of n-3 and n-6 fatty acids and the risk of prostate cancer. Am J Clin Nutr. 80:204-216
(6)Hedelin M et al. 2007. Association of frequent consumption of fatty fish with prostate cancer risk if modified by COX-2 polymorphism. Int J Cancer. 120:398-405
(7)Augustsson K et al. A prospective study of intake of fish and marine fatty acids and prostate cancer. Cancer Epidemiol Biomarkers Prev. 12:64-67
(8)Orsini N et al. 2006. Long-term physical activity and lower urinary tract symptoms in men. J Urol. 176:2546-50
(9) Platz EA et al. 1998. Physical activity and benign prostatic hyperplasia. Arch Intern Med. 158:2349-56.
Written by Ani Kowal