Innovative study discovers how to reduce prostate cancer risks by a third

He Prostate cancer It is a disease which represents the second cause of cancer death among men in Chile, after stomach cancer, with incidence of 50 to 60 cases diagnosed per year per 100,000 inhabitants.

According to UC School of Medicine this tumor affects approximately 25,000 patients per year at one of its stages and90% of cases are diagnosed in men over 65 years old.

Performing regular checkups is essential for early diagnosis. However, lifestyle is also important. A new study he discovered that Men can reduce their risk of prostate cancer by up to 35% simply by increasing their physical activity.

But if you’re wondering what exercise and how much to do, the answer is simple: think about enjoyable activities and make sure to get your heart rate up, at least three times a week.

“The trick is to regularly challenge your cardiovascular system so that it improves and responds to the demands placed on it. » said study co-author Dr Kate Bolam of the Swedish School of Sport and Health Sciences in Stockholm.

The study, published on January 30 in the British Journal of Sports Medicine Note that Improving cardiorespiratory fitness by just 3% over the course of a year was associated with a much lower risk of developing the disease.

“The more intense the activity, the lower the duration and frequency,” Dr. Bolam said. “Additionally, engaging more muscles will pose a greater aerobic challenge to the cardiovascular system.”

The authors recommend activities that involve the lower body, such as walking, jogging, cycling, the elliptical trainer, and even dancing if that gets your heart rate up. The idea is that you can barely hold a conversation while you exercise and it’s best to include your arms and legs.

To arrive at the results, researchers analyzed data from more than 57,000 men, with an average age of 41, on physical activity levels, height and body mass index (BMI), as well as information on lifestyle, perceived health and the results of at least two cardiorespiratory fitness tests.

To determine their fitness level, annual measurements of cardiorespiratory fitness were taken, which were expressed by the amount of oxygen the body uses during high-intensity exercise and were divided into groups according to whether they increased by more than 3%, decreased by more than 3% or remained stable each year.

The men were evaluated for an average of seven years, during which 592, or about one percent of the total participants, were diagnosed with prostate cancer. Those whose fitness improved by 3% per year were 35% less likely to develop cancer compared to those whose physical condition had declined.

The researchers said the findings “highlight the important role of helping the general public improve their cardiorespiratory fitness or achieve moderate fitness levels.”

During the study, 46 people died from prostate cancer, but no trends were seen in fitness. Additionally, there was no statistical significance among men who already had a high fitness level.

Simon Grieveson, deputy director of research at Prostate Cancer UK, who was not involved in the study, said: “This is interesting research which adds to previous studies showing possible links between exercise and a lower risk of developing prostate cancer. »

Matt Lambert, head of health information and promotion at the World Cancer Research Fund, said: “This revealing study adds to the evidence on how risk factors, such as physical fitness, may play a role in reducing the risk of prostate cancer in men. »

As we mentioned earlier, lifestyle is key to preventing disease and diet is as important a pillar as exercise. Nail investigation of 2023 discovered that men who eat foods rich in certain micronutrients regularly, are less likely to be diagnosed with prostate cancer. The Mediterranean or Asian diet is very important, because it contains these types of foods.

Study co-author Permal Deo said it’s best to follow a Mediterranean diet. What is? Well, as the name suggests, it is a diet that originated in regions bordering the Mediterranean Sea, such as Greece and Italy, and it is a plant-based diet and other animal products .

It is considered one of the healthiest ways to eat because it can prevent different diseases, such as heart attacks, cardiovascular accidents, delay Parkinson’s disease, reduce the risk of diabetes , hypercholesterolemia , dementia and cognitive decline And risks during pregnancy. Now to the list add the prevention of pancreatic cancer and speed of recovery for men undergoing radiotherapy.

Among the essential foods that make up this diet are fruits, vegetables, whole grains, seeds and legumes with emphasis on the use of extra virgin olive oil . The preferred protein of animal origin, on the other hand, is seafood .

Additionally, research found that cancer patients had low levels of substances such as lycopene, uterin, selenium and alpha-carotene, “colorful” fruits and vegetables would therefore be the protagonists of the discovery.

To make up for this deficit, here are foods rich in lycopene:

-Tomatoes

-Papayas

-Grape

-Melons

-Watermelons

-Grapefruit

-Blueberries .

While those rich in selenium are:

–Fish

-Red meat

-White meats

-Seafood

-Eggs

-Nut .