Prostate cancer occurs mostly in older men and is the second leading cause of cancer death in American men, behind only lung cancer.

Even if you, your dad or your son are the picture of health, one of the most important steps you can take is to get yourself, or your loved ones into the habit of getting regular checkups and age-appropriate screenings. Regular checkups can improve your/their health and help you/them live a longer life!

What is prostate cancer?

Prostate cancer develops in a man’s prostate, the walnut-sized gland below the bladder that produces semen. While it oftentimes grows slowly and may not cause significant harm, it can be aggressive and spread quickly without treatment. It’s important for men to be able to recognize the signs and symptoms of prostate cancer so swift action can be taken to prevent it from spreading.

Symptoms of prostate cancer include:

• ‍Frequent urination and difficulty urinating
• Back pain
• Blood in the urine

How to reduce your risk

While there's no sure way to prevent prostate cancer, there have been studies around lifestyle choices that can lessen your risk of some cancers. These simple steps can drastically reduce the chances that he will succumb to four of the 10 leading causes of death: heart disease, cancer, stroke, and diabetes:

• Opt for a healthy diet
• Go low-fat. Choose meats with less fat (lean beef, chicken, fish, and pork) and reduce the amount of fat in your cooking.
• Eat more fat from plants. Opt for plant-based foods that contain good fats, including avocados, nut butters, and olive oil.
• Fit in more fruits and veggies. Add an extra serving of fruits or veggies to each meal or as a snack. Fruits and veggies are full of nutrients and vitamins, which are also thought to reduce cancer risk.
• Don’t forget about fish. The omega-3 fatty acids in fish (salmon, tuna, herring) has been linked to reduced risk of prostate cancer. Ground Flaxseed is another way to fit in those omega-3s.
• Maintain a healthy weight and exercise most days. Men who are obese, or who have a body mass index (BMI) of 30 or higher, may have an increased risk of prostate cancer. Work to lessen your risk by reducing calorie intake and incorporating exercise into your daily routine. If you are already at a healthy weight, maintain it by exercising for at least 30 minutes most days of the week and choosing a healthy diet that's rich in fruits, vegetables, and whole grains.

Talk to your doctor

Start having conversations with your doctor now if you think you’re at an increased risk for prostate cancer.

To learn more about how you, women and loved ones can support each other and become more aware of prostate cancer, benign prostatic hyperplasia or prostatitis, visit www.MensHealthMonth.org.

Shopping List

Basic Ingredients for a Healthy Kitchen

The first step to cooking healthy is to stock your kitchen with a variety of foods that you can throw together for healthy meals in a hurry. Keep these foods on hand for fast meals on busy nights.

In the cupboard

• Black, pinto, kidney, chickpeas, lentils, and refried beans
• Brown and long-grain rice
• Whole-wheat spaghetti, fettuccini, penne, bowtie pastas
• Couscous, orzo, cornmeal, whole-wheat crackers, breadsticks, and bread crumbs
• Onions
• Canned tomatoes of all varieties
• Canned vegetables
• Canned and dried fruits
• Pasta, pizza, and tomato sauces
• Soups including broths and bouillon and dried soup mixes
• Canned tuna, salmon, minced clams
• Peanut butter
• Evaporated milk
• Cider, red and white wine, and balsamic vinegars
• Your favorite herbs and spices
• Olive, canola, and peanut oil and non-fat cooking spray

In the refrigerator

• Vegetables and fruits
• 100 percent vegetable and fruit juices
• Reduced-fat milk and yogurt (without added sugar)
• Reduced-fat cheeses: Cheddar, mozzarella, Swiss, Monterey Jack, cottage, parmesan
• Reduced-fat sour cream and cream cheese
• Whole-wheat and corn tortillas
• Eggs
• Minced garlic
• Worcestershire, soy, teriyaki, and chili
• Ketchup and mustard (spicy and Dijon)
• Salad dressings with olive oil or reduced-fat

In the freezer

• Frozen vegetables, fruits, and 100 percent juices
• Frozen chopped onions and chopped green pepper
• Breads made of whole grains including dinner rolls, English muffins, and bagels
• Chicken breast, ground turkey breast, extra-lean hamburger
• Red snapper, salmon, cod, flounder, sole