Habits to help prevent prostate cancer

My first real encounter with prostate cancer was during a lunch meeting with my lawyer. As he ordered fish, he mentioned that his father had recently passed away from prostate cancer. He was making dietary changes—shifting to more fish and less red meat—as his prevention strategy. That moment stuck with me and raised my awareness, but like many men, I kept putting off getting tested.

Years passed, and I kept postponing it until I could no longer. When I finally took the PSA (Prostate-Specific Antigen) test, thankfully, the results came back negative. But it was a wake-up call. I realised that I needed to make lasting lifestyle changes so that the next test, and the one after, would have a similar outcome.

Now, with the declaration of the last USA president, Joe Biden, that he has advanced-stage prostate cancer that has spread to his bones, it brings to light a deadly ailment that still isn’t getting the important attention it deserves.

Prostate cancer begins in the prostate gland, typically growing slowly, though some forms are aggressive. It’s more common in older men, with risk factors like age, family history, and race. Early stages may lack symptoms, but later ones can cause urinary issues or pelvic pain. Treatment options include surgery, radiation, or active surveillance. The 5-year survival rate is nearly 100% for localised cases, dropping to about 32% when cancer spreads.

Let Biden’s case be a warning to all men: get your PSA early after 50. Start at 40 if you have a 1st degree relative with Prostate Cancer. Your doctor does NOT need to stick a finger up your butt to check your prostate – PSA blood tests are more accurate.

Common Symptoms of Prostate Issues:

Waking frequently at night to urinate

Urgency or difficulty in holding urine

Weak or interrupted urine stream

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Hesitancy or dribbling

A feeling of incomplete emptying

If you’re experiencing any of these symptoms, please consult your doctor promptly.

Why This Matters:

Prostate cancer often develops silently. It may produce no symptoms in its early stages. It’s one of the most common cancers among men and tends to grow slowly, often remaining confined to the prostate gland.

Did you know? 1 in 4 Black men will be diagnosed with prostate cancer in their lifetime. If you’re over 50—or over 40 with a family history—it’s important to start regular screening discussions with your doctor.

Preventive Lifestyle Habits:

To reduce your risk of developing prostate cancer, consider adopting the following healthy habits:

1. Eat a Prostate-Friendly Diet

Emphasise vegetables (60–70%), fruits (10%), and lean protein (20%)—especially fish. Include antioxidant-rich foods like tomatoes, broccoli, and green tea. Limit red meat, processed meats, and high-fat dairy products.

2. Maintain a Healthy Weight. Obesity is linked to a higher risk of aggressive prostate cancer.

Aim for at least 150 minutes of moderate exercise each week.

3. Stay Physically Active. Regular activity improves immune function and hormone balance.

Incorporate walking, swimming, or strength training into your routine.

4. Avoid Harmful Substances. Limit alcohol intake. Avoid tobacco and exposure to environmental toxins.
5. Manage Stress Effectively; Chronic stress can negatively affect your overall health. Try meditation, yoga, deep breathing, or hobbies you enjoy.
6. Prioritise Regular Screenings; Ask your doctor about PSA testing and digital rectal exams. Know your family history and discuss any genetic risks.
7. Support Your Immune System. Get enough sleep. Ensure adequate vitamin D levels through safe sun exposure or supplements. Stay hydrated and eat whole, unprocessed plant-based foods.
8. 8. Prevent Other Risk Factors; Practice safe sex to reduce the risk of hepatitis, which can affect overall organ health. Get vaccinated against hepatitis A and B if advised.

Final Thoughts:

Prevention is powerful. Once disease sets in, it’s often 100 times harder to treat or reverse. The best defence is a proactive, healthy lifestyle. For Black men, especially between the ages of 35–55, early detection and prevention are critical. Make that appointment. Eat cleaner. Move more. Talk to your doctor.

Your health is your wealth. Protect it.

OVIGHO RICHARD OKOJEVOH-CIEH.SMC.CEH.PMP.

Is a Scrum Master Certified, Project/Product Management & HSE Professional, and the Executive Secretary of the Society for Health, Safety, and Environmental Education