Prostate Cancer Prevention: 7 Lifestyle Changes Every Man Should Know

Like lung and blood cancers, prostate cancer primarily affects men, especially those over the age of 50. It is the fourth most common cancer worldwide and the second most common among men.

In 2020, prostate cancer was estimated to have caused around 1.4 million new cases and 375,000 deaths globally. However, age and family history increase the risk; studies show that diet and lifestyle choices can also play a role in developing this disease.

This makes it important to understand what prostate cancer is, its symptoms, and the lifestyle changes that can help prevent it.

What Is Prostate Cancer?

Prostate cancer forms in the prostate — a small, walnut-sized gland situated just below the bladder and in front of the rectum in men. This gland produces a fluid that combines with semen, helping to nourish and protect sperm, which supports fertility and conception.

Prostate cancer is a serious yet common condition. About 13 out of every 100 men will be diagnosed with it at some point in their lives. The good news is that in most cases, it’s detected early, before it spreads beyond the prostate. When caught at this stage, treatment is often very effective. Despite this, thousands of men still lose their lives to prostate cancer each year.

Why Early Detection Matters

Early detection can be life-saving. Studies show that routine prostate screening — through a simple blood test called PSA (Prostate-Specific Antigen) and a digital rectal exam (DRE) — can cut the risk of dying from prostate cancer by nearly 50%.

When detected early, prostate cancer is highly treatable and may even require less aggressive therapy. In fact, some men can simply be monitored under “active surveillance” if their cancer is slow-growing.

So, if you’re over 50 — or 45 if you have a family history of prostate cancer — it’s wise to talk to your doctor about prostate health and screening options.

Reduce Prostate Cancer Risk with These 7 Lifestyle Tips

While age and genetics play a role in prostate cancer risk factors, your lifestyle choices can significantly influence your chances of developing the disease.

Here are seven science-backed habits that support prostate cancer prevention and an overall healthy lifestyle for men.

1. Eat a Balanced Diet

What you eat plays a crucial role in prostate cancer prevention. Choose a healthy diet, rich in nutrients, including iron, protein and more. This will help you to reduce inflammation and oxidative stress — two key factors linked to cancer development.

Here are some foods you should include in your daily diet:

• Tomatoes and watermelon: Both are rich in lycopene, a natural antioxidant that protects prostate cells. Cooking tomatoes with olive oil helps improve absorption.
• Cruciferous vegetables: Broccoli, cauliflower, and cabbage contain compounds that may help block cancer cell growth.
• Berries and pomegranate: They are high in antioxidants that fight cell damage.
• Fatty fish: Salmon, sardines, and mackerel provide omega-3 fatty acids that reduce inflammation.
• Green tea: Contains catechins that may slow cancer progression.

Limit red and processed meats, saturated fats, and sugary foods — they’re linked to a higher risk of prostate cancer and other chronic diseases. 

Put simply, follow a plant-based, nutrient-rich diet to nourish your body and protect your prostate health.

2. Maintain a Healthy Weight

• Excess body fat is linked to higher levels of certain hormones that may increase the risk of prostate cancer growth. 
• Maintaining a healthy weight through mindful eating and regular exercise keeps hormones balanced and supports overall prostate health.
• If you’re overweight, even a 5–10% reduction in body weight can improve metabolic function and reduce inflammation. Both are crucial for long-term cancer prevention.

3. Exercise Regularly

Physical activity isn’t just good for your heart — it’s crucial for your prostate too. Regular exercise for prostate health helps regulate hormones, improve circulation, and strengthen immunity.

Aim for:

• 150 minutes of moderate activity per week (like brisk walking, swimming, or cycling).
• 2 sessions of strength training to build muscle and support metabolism.

4. Limit Alcohol Consumption

• Moderate drinking is fine for most, but excessive alcohol can increase inflammation, strain your liver, and indirectly affect prostate health.
• Experts recommend limiting alcohol intake to no more than two drinks per day for men (and one for those over 65).
• Choose red wine occasionally — it contains antioxidants like resveratrol, which may offer some protection — but moderation remains key.

5. Avoid Smoking

• Smoking doesn’t just harm the lungs—it’s also linked to more aggressive and deadly forms of prostate cancer.
• The toxins in cigarettes damage DNA and impair the body’s natural ability to repair cells. Smokers are also more likely to experience cancer recurrence after treatment.
• Quitting smoking, even after years of habit, brings immediate benefits — improved blood flow, lower inflammation, and better overall prostate health.
• If you need help quitting, talk to your doctor about support programmes or nicotine-replacement options.

6. Manage Stress and Sleep Well

• Modern life brings constant stress — but long-term anxiety, lack of rest, and sleep deprivation can disrupt hormonal balance and weaken your immune system.
• Chronic stress may raise cortisol levels, which can interfere with testosterone regulation and overall wellbeing.
• Try mindfulness, yoga, deep breathing, or simply taking regular breaks from screens. Prioritise 7–8 hours of quality sleep each night — that’s when your body repairs, detoxifies, and restores hormonal balance. 
• A calm mind and rested body are powerful allies in prostate cancer prevention.

7. Regular Medical Checkups and Screenings

Many men delay checkups until symptoms appear — but when it comes to early detection of prostate cancer, prevention truly is better than cure.

Annual health checkups should include a discussion about prostate health, especially after age 50 (or earlier if you have a family history or genetic risk).

Your doctor may recommend:

• PSA test: Measures prostate-specific antigen in the blood.
• Digital rectal exam (DRE): Helps assess prostate size and abnormalities.

These simple tests can detect changes long before symptoms develop — giving you the best chance of early, effective treatment.

Final Thoughts

Prostate cancer may be common, but it’s far from inevitable. By making simple, sustainable lifestyle changes — eating well, staying active, sleeping better, and going for regular screenings — you can take charge of your prostate health.

Remember: prevention begins with awareness. The choices you make today can protect your future — so don’t wait for symptoms. Talk to your doctor, prioritise your wellbeing, and make prostate health a lifelong commitment.

After all, caring for your prostate isn’t just about living longer — it’s about living better.

FAQs

What lifestyle changes can help prevent prostate cancer?

Maintain a healthy weight, eat a balanced diet, exercise regularly, avoid smoking, limit alcohol, and get regular checkups.

Which foods are best for maintaining prostate health?

Tomatoes, berries, cruciferous vegetables, fatty fish, green tea, and foods rich in antioxidants and omega-3s support prostate health.

How often should men get screened for prostate cancer?

Men over 50 (or 45 with a family history) should discuss PSA and DRE screening with their doctor every 1–2 years.

Can exercise really lower the risk of prostate cancer?

Yes — regular physical activity helps regulate hormones, reduce inflammation, and support immune function.

Are there warning signs of prostate cancer that men should never ignore?

Watch for frequent urination, weak urine flow, blood in urine or semen, and pelvic discomfort.

Does masturbation prevent prostate cancer?

Some studies suggest frequent ejaculation may slightly reduce risk, but evidence isn’t conclusive.

Does having sex prevent prostate cancer?

Regular sexual activity may lower risk through similar hormonal and prostate-cleansing effects, but more research is needed.