Prostate cancer remains one of the most common cancers affecting men globally. While certain risk factors such as age, family history, race, and genetics cannot be altered, medical experts emphasize that many lifestyle choices and regular screenings can significantly reduce risk and improve outcomes.
How men can lower the risk of prostate cancer
Understanding the Risk
According to the American Cancer Society, risk factors including growing older, being of African ancestry, and having a first-degree relative (father or brother) with prostate cancer significantly elevate one’s risk.
Even when risk is elevated, early detection and prevention strategies can make a crucial difference.
As noted by Mayo Clinic, “Many of the things you can do for prostate cancer prevention are things that may help improve your health in general.”
Expert-Recommended Prevention Strategies
Medical professionals endorse a combination of lifestyle changes, dietary improvements, routine screening, and in some cases medication. Below are key areas of action:
- Regular Exercise and Maintaining Healthy Weight
Physical activity helps lower inflammation, supports a healthy immune system, improves cardiovascular health, and aids in weight control—all of which can help reduce the risk of developing aggressive prostate cancer.
Dr. Meissner, a physician specializing in oncology, states:
“Exercise regularly … Regular physical activity aids in weight management, improved immune function and decreased inflammation in the body, all of which can help prevent cancer.”
Maintaining a healthy body mass index (BMI) is important. Obesity is linked with higher risks of more aggressive prostate cancer and mortality.
- Dietary Choices
What you eat—and what you limit—makes a difference:
- Increase intake of fruits and vegetables, especially those with antioxidant or anti-inflammatory properties. Cruciferous vegetables (broccoli, cauliflower), tomatoes (rich in lycopene), green tea, soy products, and fish are all recommended.
- Reduce consumption of red and processed meats and saturated fats. Excessive dairy and high calcium supplements may also slightly increase risks in some studies.
- Avoid charred or heavily grilled meats, which may generate carcinogenic compounds.
Dr. Christopher Saigal of UCLA adds:
“Eating five or more servings of fruits and vegetables every day. Tomatoes, watermelons, pink grapefruits, guava and papaya contain lycopene, a powerful antioxidant, and have been touted as prostate healthy.”
- Avoid Tobacco and Limit Alcohol
Smoking is associated with more aggressive prostate cancers and worse outcomes. Quitting smoking can yield benefits for prostate health among many other health domains.
Similarly, limiting alcohol consumption helps overall health and may reduce risk. Excessive drinking contributes to obesity, hormonal imbalances, and general inflammation. - Regular Screenings and Early Detection
Since risk increases with age, regular screening becomes critical. Experts often recommend:
- PSA (Prostate-Specific Antigen) tests: These blood tests, sometimes combined with digital rectal exams (DREs), help detect elevations that may signal prostate disease.
- Discuss with a doctor when to begin screening. For men at average risk, often around age 50; for those with higher risk (African ancestry, family history), earlier starting ages may be advised.
Dr. Abdul-Samed Tanko, CEO of the University of Ghana Medical Centre, emphasizes this point:
“Proactive checks save lives, and the earlier we act, the better the outcomes we get.”
Moreover, Dr. Mary Monney-Bortey, Head of Urology at UGMC, urges men over 40 to get screened annually, especially in regions where late presentation of prostate cancer is common.
- Vitamin D and Other Nutritional Considerations
Some studies point to the potential role of adequate vitamin D levels in reducing risk. Sun exposure, vitamin D-rich foods (such as fatty fish) and, when appropriate, supplementation under medical advice, can be helpful.
At the same time, large supplement trials (e.g. Vitamin E, selenium) have not demonstrated clear benefit, and in some cases have tested associated risks. Therefore, experts caution against overuse of supplements. - Consider Medications in High-Risk Cases
For men with significantly elevated risk or benign prostate enlargement (BPH), certain drugs such as 5-alpha reductase inhibitors (e.g. finasteride, dutasteride) may reduce the overall incidence of prostate cancer—especially lower-grade disease. However, these drugs carry potential side effects, and their role in preventing aggressive cancer or reducing mortality is still under investigation.
Local Challenges and Recommendations (Ghana Context)
In Ghana, experts highlight additional challenges such as low awareness, limited access to screening, late presentation, and affordability.
Dr. Mary Monney-Bortey states that prostate cancer is the leading cancer among Ghanaian men and that many patients are seen at advanced stages when prognosis is poorer.
Prof. Matthew Kyei, Head of Surgery at the University of Ghana Medical School, adds that while early-stage prostate cancer in Ghana has a five-year survival rate of up to 98%, late detection usually results in much worse outcomes. Thus, public health initiatives are calling for:
Putting together the evidence, here are practical steps men can take:
- Integration of prostate cancer screening into primary care systems.
- Community outreach and education to reduce stigma and promote awareness of symptoms and screening options.
What Men Should Do Now
- Know your risk: Age, ethnicity, family history matter. If you have relatives who had prostate cancer, mention this to your doctor.
- Adopt healthy habits: Eat more plant-based meals; increase vegetables, fruits, whole grains, fish. Limit red/processed meats, full-fat dairy, and excess saturated fats. Maintain a healthy weight through diet and exercise.
- Exercise regularly: Aim for at least 150 minutes per week of moderate-intensity activity (brisk walking, cycling, swimming) or equivalent. Include strength training if possible.
- Avoid or stop smoking, and reduce alcohol intake.
- Get screened: Talk with your physician about the right time to begin PSA testing or DRE; earlier for those at higher risk. Monitor regularly.
- Be cautious with supplements: Only take vitamins or supplements after discussing with a healthcare provider, especially if they claim to reduce cancer risk.
- Stay informed and engaged: Attend awareness events, make screening a normal part of life, advocate for better access to screening and urological services.
As Dr. Tanko puts it:
“Proactive checks save lives, and the earlier we act, the better the outcomes we get.”
If you’d like, I can prepare a summary or infographic that can be shared locally (Ghana-specific) to help men adopt these practices more easily.