Men's Health November 4, 2025 0 Comments

Unlock the Hidden Power Moves to Crush Prostate Cancer Risk Before It Strikes—Train Smart, Live Strong!

Ever stopped to think about a tiny gland no bigger than a walnut quietly hustlin’ behind the scenes in the male body? Yep, I’m talking about the prostate — that small but mighty organ that’s crucial for making the fluid that fuels sperm and keeps things firing like clockwork downstairs. It also lends a hand in controlling your urine flow, which is no small feat! Now, why should you care? Well, prostate cancer is one of the most common cancers guys face, with about 1 in 8 men diagnosed at some point. It sneaks up slowly — usually hanging out under the radar until after 60 — but that doesn’t mean you should sit tight and wait. While genetics deal some unavoidable cards, your lifestyle? That’s where the power’s at. Making smart choices today can seriously tip the scales away from aggressive prostate cancer later. Curious how? Stick with me—I’m laying out 10 practical, doable steps to boost your prostate health starting now. Ready to take charge? LEARN MORE

Even though you can’t see it, the prostate plays a key role in the male reproductive system. This small gland produces the fluid that surrounds sperm and supports ejaculation. It also helps control urine flow. So, taking steps to support prostate health is well worth it, especially since prostate cancer is one of the most common cancers among males.

In fact, about 1 in 8 men will be diagnosed with prostate cancer in their lifetime, according to the American Cancer Society. Because prostate cancer is generally very slow growing and can take years to get large enough to cause noticeable symptoms, it’s usually found in men over age 60.

There’s no guaranteed way to prevent prostate cancer, 100% of the time. Much of the risk is driven by genetics, and that’s something you can’t change. However, lifestyle choices still matter and can affect your risks of prostate cancer. Making healthy choices is especially important in preventing aggressive forms of prostate cancer that are harder to treat.

Below, we share 10 things you can do to lower your risk of prostate cancer, starting right now.

1. Eat a plant-based diet to support prostate health

It might surprise you, but you can eat your way towards better prostate health. While no single food can prevent prostate cancer, research shows that certain eating patterns may lower risk and support prostate health. A preventive diet focuses on whole, plant-based foods, and limits processed and high-fat animal products.

Fruits and vegetables are packed with protective antioxidants, with standout choices including tomatoes, cruciferous vegetables like broccoli and cauliflower, and berries. Whole grains, legumes and soy provide fiber and nutrients that support metabolism and help regulate hormones such as insulin and testosterone, which may affect prostate cancer development.

Try to limit red and processed meats, high-fat dairy, fried foods, sugary drinks and foods high in saturated fat since they can cause inflammation and weight gain (and possibly more aggressive prostate cancer). Choosing whole, minimally processed foods over packaged or fast foods is a smart step toward prevention. A primary care doctor can guide you on balanced food choices and provide a referral to a nutritionist, if desired.

2. Move your body more

What if you could run, walk or jump away from cancer? It turns out increasing physical activity can reduce your chance of developing aggressive prostate cancer. Likely because moving more and sitting less can help with weight management.

Keep in mind that you don’t need to start training for a triathlon to get the cancer-reducing benefits of exercise. All activity counts, including doing yardwork or going for a walk. Just try to aim for about 150 minutes of weekly physical activity or about 30 minutes most days. If you don’t currently have an exercise program, talk to your primary care doctor for tips to start exercising.

3. Try to maintain a healthy weight

Carrying extra weight on your body doesn’t directly cause cancer, but it can influence how the disease develops. If you are very overweight or obese, you’re more likely to be diagnosed with aggressive prostate cancer that’s more difficult to treat.

Do your best to maintain a healthy weight. Of course, achieving and maintaining a healthy weight can be easier said than done, even if you’re eating right and exercising regularly. Your primary care doctor is a great person to talk to if you struggle with your weight. They know it can be hard and are here to support you. If appropriate, they can refer you for medical weight loss.

4. Ejaculate more often

Can sexual intercourse and masturbation really protect against prostate cancer? The answer appears to be yes. In large studies, including a survey of about 30,000 men, frequent ejaculation was linked to a lower risk of prostate cancer. In these studies, men who ejaculated at least 21 times per month (due to sex, masturbation or wet dreams) had about a 20-30% lower risk of developing prostate cancer compared to those who did it less often.

While doctors aren’t completely sure why ejaculation might reduce prostate cancer risk, the working theory is that ejaculation may help flush out potentially harmful substances from the prostate.

If you’re experiencing issues related to sexual function, intimacy or desire, talk to your doctor. They’ll be able to offer treatment or a referral to a sexual medicine doctor. The inability to have an erection can be a sign of wider health problems, so don’t ignore it.

5. Skip “prostate health supplements”

If you’re thinking about taking a prostate health supplement, it’s best to talk to your doctor first. Right now, there’s no strong evidence that these supplements lower your risk of prostate cancer, and some studies suggest they might even raise it. Getting vitamins and minerals from a balanced diet is usually the healthiest option. If you’re missing key nutrients, certain vitamin supplements might help, but always check with your doctor before starting anything new.

6. Limit or avoid alcohol

It’s scientifically proven that you can reduce your risk of cancer by drinking less or not drinking at all. According to the National Cancer Institute, there’s strong evidence that drinking increases your risk of several types of cancer, including colorectal cancer, liver cancer and esophageal cancer. There’s also research that shows that drinking increases the risk of prostate cancer.

Drinking any amount of alcohol can increase your risk, and the more you drink, the higher your risk. So it’s best not to drink at all. But if you drink, limiting yourself to two drinks or less per day can make a difference.

7. Stop smoking

If you smoke, quitting is one of the best things you can do for your overall health. You likely know that smoking is the leading cause of lung cancer. But smoking can affect prostate health as well. More and more research shows that smoking increases your chance of developing aggressive cancer that’s harder to treat.

If you’re thinking about quitting, talk to your primary care doctor. They understand how challenging it can be and can offer support along with a personalized plan that may include lifestyle changes, medications or joining a support group.

8. Know how family history and genes may affect your chance of prostate cancer

There are some risk factors that you can’t influence, including family history and genetics. If you have any of the following risk factors, it’s important to talk to your primary care doctor about them.

Race – African American men are more likely to get prostate cancer, and it often starts at a younger age.
A family history of prostate cancer – If you have a close family member, such as a father or brother, with prostate cancer, you’re 2 to 3 times more likely than other men to develop prostate cancer.
Genetics – Many people ask if prostate cancer is hereditary. Hereditary prostate cancer does exist, but only 5-10% of all prostate cancers are caused by inherited changes in specific genes, such as BRCA1, BRCA2 and HOXB13. People with Lynch syndrome also have a higher risk of prostate cancer. (Our community research program, myGenetics, uses DNA testing to screen for Lynch syndrome and more.)

Depending on your risk factors, you and your doctor can work together to create an action plan that is best for you, which may include prostate cancer screening (more on that below).

9. Talk to your doctor about prostate cancer screening if you’re 40 or older

Prostate cancer screening is usually done with a simple blood test called the prostate-specific antigen (PSA) test. This test is often done during a routine preventive checkup.

Recommendations for prostate cancer screening vary based on your risk of prostate cancer, overall health, results from previous testing and preferences. It’s your choice whether or not you’d like to be screened.

Many men start prostate cancer screening at age 50. If you’re African American or have a close family history of prostate cancer, your doctor may recommend you start screening sooner, possibly as young as 40 years old.

10. Watch for the signs and symptoms of prostate cancer

Prostate cancer is easiest to treat when found early, but it usually doesn’t cause symptoms at first (which is why prostate cancer screening is so helpful). If you start to notice symptoms, they’ll likely be how often you need to urinate and how it feels when you go.

However, it’s important to keep in mind that changes in urination are more likely to be caused by an enlarged prostate. Talking to your doctor is the best way to find out what’s going on and get the right care.

Here are possible prostate cancer symptoms to watch for:

Take steps towards a healthier prostate

If it’s been more than a year since you’ve seen the doctor, schedule an appointment for a preventive care visit. Seeing your doctor regularly can help catch health concerns early and keep them from getting worse. Plus, they’ll help you keep up with the recommended screenings men need, based on age.

Anytime you experience unusual symptoms, especially those mentioned above, make an appointment with your primary care doctor. They can help diagnose the problem and get the treatment you need. Depending on the situation, they may recommend you see a urologist, a doctor that specializes in urinary and male reproductive health, including prostate cancer diagnosis and treatment.