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Men’s Health week starts today and we’d like to highlight proactive behavior that could prevent prostate cancer. Prevention is always better than a cure. Taking steps to avoid life-threatening diseases could ultimately change the path of your life. Physicians and researchers have found that physical activity can improve health both physically and emotionally. Positive physical activity can help manage weight gain and maintain and increase muscle mass while reducing the risk of cancer and other diseases. Whether a person is at risk for disease, or completely healthy, exercise and physical activity are needed to keep the mind and the body in shape. We’ve put together a few tips and facts about how exercise and physical activity can help combat prostate cancer.
Prostate Cancer Symptoms
Prostate cancer may not show signs in the early stages, that’s why it’s so important to exercise, eat right, and do what you can to prevent the disease. Without the proper screening, you may not even know you have prostate cancer. When prostate cancer does show signs and symptoms, it may be in the later stages. Here are a few symptoms of prostate cancer that you may need to be aware of.
- Issues with urination and bladder, including frequent urination and weak or interrupted urine flow and an excessive need to urinate at night.
- Blood or abnormal fluids in urine
- Blood in semen
- Abnormal erectile dysfunction
- Painful urination
- Pain when sitting ( signs of an enlarged prostate)
Prostate cancer may not show these signs and other prostate related issues may have similar signs, so keeping up with your regular checkups and exercising regularly is highly recommended. If cancer has spread outside of the prostate, patients may experience pain throughout the back, hips, thighs, and shoulders, unexplained weight loss, and fatigue.
How To Prevent Prostate Cancer Naturally
The key to preventing prostate cancer is maintaining a healthy lifestyle. Studies have shown that the top three ways to prevent prostate cancer are choosing a healthy diet, maintaining a healthy weight, and exercising regularly. There are also some myths around preventing prostate cancer, some people ask “how often should a man ejaculate to prevent prostate cancer?” Studies have shown that men who ejaculated 21 times or more per month were less likely to report prostate cancer, however, there is no concrete data proving that ejaculating more prevents prostate cancer.
Maintaining a healthy lifestyle is the key to prostate cancer prevention. Prostate health very much reflects the overall health of the body. By choosing natural foods and eating fewer fats and sugars, you can combat prostate cancer daily. Maintaining a low fat diet, and cutting down on foods like meats, dairy, nuts, and oils is highly recommended. Studies have shown that men who eat a high amount of fats daily have a higher risk of prostate cancer. By increasing the number of fruits and vegetables consumed daily you expose the body to healthy nutrients and vitamins which have been proven to decrease the risk of prostate cancer.
Exercising is one of the most effective ways to combat prostate cancer. The health benefits of exercise are directly related to the amount of activity you perform regularly. The more exercise, the better. Need to get some exercise into your workday? A height adjustable desk will allow you to increase your activity level through standing while you work. Physical activity does not have to be intense or vigorous to be effective, but it does need to be consistent. Studies have shown that healthy adults should do a minimum of 2.5 hours of aerobics per week with a combination of strength training. We encourage people to get creative, try new workouts or play sports with friends. See below for more details on how exercise can make a huge difference in the fight against prostate cancer.
Exercise Can Lower Risk Of Prostate Cancer
We’ve compiled a list of exercises that can help lower risk of prostate cancer. Performing the following exercises regularly during the week is the best way to combat prostate cancer before it becomes an issue. Exercise isn’t just beneficial for prostate cancer – see our post on how exercise can lower hypertension, another common condition.
Strength training, or resistance exercise, is beneficial because it helps to increase muscle mass and maintain healthy bones. Strength training is also good for improving balance, which ultimately improves the quality of one’s life, especially as they get older. Recommended strength training exercises include weight training, abdominal crunches, push-ups, sit-ups, and pull-ups. The intensity levels and types of exercises are based on individual physical capacity. Consult a physician or a trainer for safe weight training options.
Aerobics is the key to a healthy heart and body. Fast walking, dancing, running, and other types of aerobic activities are recommended to help combat prostate cancer. The best part about aerobics is that you can get creative with your aerobic activity. Swimming, bicycling, tennis, and most sports are great ways to stay active and practice aerobic training. The body burns calories during aerobic activity and gives the body fuel and energy. Aerobic activity is also very helpful because of its benefits within the body, aerobics is effective at building the body with natural levels of antioxidants and reducing inflamed molecules which cause cancer.
Kegel exercises strengthen the pelvic floor muscles. The pelvic-floor muscles are located at the pubic bone and run to the tailbone. The condition of the pelvic floor directly affects the health of the prostate because it is located just below the prostate. Engage the pelvic muscles by contracting in the same way you would if you were attempting to hold urination. Isolating the pelvic floor muscles also helps, do not tense your anus or abdominal muscles while performing Kegels. If you are unsure how to properly perform Kegel exercises, try contacting a physician or a physical therapist.
Worried that you may not have enough time to exercise during the day? Staying active during the workday promotes healthy physical activity and could help to prevent prostate cancer. Purchase a standing desk from Zen Space Desks for an innovative solution to remaining active throughout the day.