Redesign your dinner Opt for lower-fat dairy products
‘ Pssst — How’s your PSA?” It’s a question being asked more and more these days as men take a proactive role in the battle against prostate cancer. It’s become a more frequent topic of conversation as the baby boomers get on in age. Statistics show that the incidence of this type of cancer increases dramatically after the age of 50. The PSA test — Prostate Specific Antigen — is just one of the tools being used in the diagnosis and treatment regimes for prostate cancer. Considering that this week — September 19 to 25 — is Prostate Cancer Awareness Week, it’s timely to strike a battle plan that might decrease the risk.
The disease ranks as the leading form of cancer diagnosed in Canadian men with more than 20,000 new cases predicted this year. It’s estimated that one man in seven will be diagnosed in his lifetime. While death rates have dropped, making the disease slightly less deadly than lung cancer, according to the Canadian Prostate Cancer Network, about one third of those will die. And while getting the all clear after a PSA test or a physical exam may certainly be a relief, science is showing that being truly proactive in heading off prostate cancer might start with some lifestyle changes. While you can’t modify risk factors like family history or age, research is providing some direction at reducing the odds through certain dietary measures.
Here are some strategies to consider. Redesign your dinner plate
A common recommendation for reducing prostate cancer risk is to consume less meat. In a study, published this month in the International Journal of Cancer, scientists from Queen’s University in Kingston assessed dietary patterns and the risk of prostate cancer in Ontario and noted a connection between a high intake of processed meat as well as red and organ meats with an increased risk of this type of cancer. Other research points to a number of potential culprits when meals are comprised primarily of large slabs of meat. Animal fats, primarily of the saturated variety, may be one of the cancer-promoting agents. Fish, on the other hand, may have anti-cancer effects.
You can be sure that when a big piece of meat is on a plate, there’s not much room for anything else. Vegetable and whole grains may then only make a token appearance.
As a result of the accumulating research on the anti-cancer effects of assorted plant foods like veggies, fruits, legumes, whole grains and nuts and seeds, the American Institute for Cancer Research has launched a campaign for a redesign of the dinner plate. The new design would have meat as a garnish only, while plant foods take a starring role.
A look at the research in the area of phytochemicals — the disease-fighting compounds in plant food — can provide just a hint for the reasons behind initiatives like this. For example, countless studies have linked lycopenefoods, like tomato and tomato products, to protection against prostate cancer.
The Brassica family of vegetables, which includes broccoli, cabbage, Brussels sprouts, radishes and cauliflower, is also a focus of cancer research. Compounds contained in these vegetables may work to defend against a number of cancers such as prostate and breast cancer in a variety of ways, from halting the formation of cancer in the first place to destroying cancer cells themselves. Another family of cancer-fighters is the allium clan, which includes garlic, onions and leeks.
While scientists can’t make any guarantees about consuming these foods, you can’t argue that eating a dish of whole grain pasta tossed with sautéed garlic, tomatoes and broccoli with a splash of extra virgin olive oil would constitute deprivation. In addition to pleasing the palate, adding olive oil to the cooked tomatoes, also helps boost lycopene absorption.
Other plant foods may also be the source of protective compounds. At the International Research Conference on Food Nutrition and Cancer in Washington, D.C., this summer, there were six scientific papers linking green tea to the prevention of cancer, including prostate cancer. Vitamin E and selenium are nutrients that are also being studied. Nuts and seeds are all super sources of vitamin E. And for those who like Brazil nuts, just one a day will provide you with your selenium quota.
Soy foods are another group of foods linked to a defence against prostate cancer. And while diehard meat eaters may not be thrilled at the thought of tofu, there are now many other soy products available. Discerning a spicy chili made with a soybased ground meat substitute from one with real meat can be a real challenge. Edamame — soy beans in their pods — soy nuts, milk and even burgers offer an assortment of ways to boost soy consumption. Focus on getting your Ds Getting As and Bs may have been a top priority at school but in the real world, Ds should be added to that list — vitamin D, that is. This nutrient, also known as the sunshine vitamin, has primarily been recognized as an important player in maintaining bone health. But over the past few years, its star has certainly been shining. Research has shown that it may be a potent cancer fighter, particularly in the area of prostate cancer.
This vitamin is one that can be in short supply and even more so these days. The use of sunscreen decreases the amount of vitamin D produced. Put this together with living in a northern country like Canada, where sun exposure is limited a great deal of the year, and vitamin D supplements are likely necessary. While fatty fish and milk do provide some vitamin D, the amounts may not be adequate. Because foods like fluid milk only supply 100 IU of vitamin D per cup, a multivitamin or a separate supplement containing vitamin D3 may be necessary to reach the 1,000 IU a day that most experts recommend.
Dairy products have been linked to prostate cancer risk for a number of possible reasons. First there’s the fat issue, as in the case of meat. But that can be remedied by selecting lower fat dairy products. Over time, palates can adjust to low-fat milk and yogurt. And while the preference may be to cut them out altogether, keep in mind that these foods are linked to better blood pressure regulation and a decreased risk for colon cancer.
And while some research has linked calcium-rich food to a higher risk of prostate cancer, it seems that a shortfall of vitamin D in the presence of lots of calcium may be to blame. So get your Ds along with your dairy products. Be a gut buster
Carrying extra weight around the midsection is associated with a growing list of lifestyle-linked ills, including a number of cancers. While research on prostate cancer is not as clear-cut as the connection between large waist measures and other diseases, it appears that the more aggressive types of prostate cancer may be found in men in need of girth control measures. Regular exercise, which may make waist management an easier task, has also been found to lower the odds of being diagnosed with prostate cancer.
Keep in mind that the scientific investigations in the above areas are not at all conclusive but the recommendations do have one thing in common — they are all part of a smart eating plan to lower the odds of developing other common lifestyle related illnesses like heart disease, stroke, other cancers, diabetes and hypertension.