Prostate cancer is the second leading cause of cancer death among men in the United States. While there is no 100% effective method of preventing prostate cancer, there are things you can do to reduce your risk. Prostate health is important, and there are many simple ways to keep your prostate as healthy as possible.

Get More Sleep

Sleep is essential, not just for prostate health and cancer prevention, but for all of the processes your body carries out. Good quality sleep (not just a lot of sleep) is key to helping the reproductive system stay healthy and keep producing hormones such as testosterone. Frequent restless nights can lead to a decrease in testosterone and an increase in stress hormones, which can cause problems with prostate growth and regulation.

Anti-inflammatory Diet

Diet is another key factor in keeping the prostate healthy. A diet rich in anti-inflammatory foods such as clean proteins, healthy fats, and antioxidants can go a long way toward keeping your entire body happy. Choose foods like avocados, butter from grass-fed cows, olive oil, olives, fatty fish, and coconut oil, as all of these promote testosterone production and keep the prostate running smoothly. Most of these foods are easy to find at your local supermarket, so there is no excuse not to give them a try!

Vitamin D

Vitamin D is one of the most essential vitamins for the human body. Unfortunately, it can be easy to develop vitamin D deficiency. Frequent sun exposure—at least three days a week for 20 minutes a day—can help raise vitamin D levels. If it is difficult to get enough sun exposure where you live, eating fruits and vegetables high in vitamin D, or taking supplements can help as well.

Don’t Live a Sedentary Lifestyle

In today’s world of desk jobs and digital entertainment, much of the population lives a largely sedentary life. Sitting for long periods of time without getting up to stretch one’s legs is responsible for a large number of the health problems doctor’s report each year. A sedentary lifestyle can be especially harmful to prostate health, as it can reduce testosterone levels and cause inflammation of the prostate. Try taking frequent breaks from sitting and doing low-intensity movements like walking, bicycling, or stretching.

Deep Breathing

Deep breathing exercises are being prescribed more and more for a growing variety of health conditions. It is easy for us to forget to breathe deeply when we get stressed. Relaxation is necessary for human survival, and relaxing can be as simple as taking a few minutes to partake in deep, diaphragmatic breathing exercises. Deep breathing slows down the body and soothes the sympathetic nervous system, which can lead to lower amounts of stress hormones and less inflammation.

Eat More Fiber

Regular bowel movements are the best way to detoxify the body naturally. Eating more fiber and probiotics such as flax seeds, chia seeds, bone broths, and fermented foods can encourage better bowel movements.

Eat More Fruits and Vegetables

This tip is an obvious one. Eat more fruits and vegetables! Fruits and vegetables contain the nutrients you need to keep your entire body functioning properly, and are recommended for those concerned with prostate health. They can also help by making you fuller, making you less likely to indulge in junk foods.

Maintain a Healthy Weight

Obesity puts men at a higher risk of prostate cancer. Men with a body mass index of 30 or higher should consider losing weight, as this could be one of the best and simplest ways to prevent cancer. Reducing the number of calories you take each day, accompanied by an increase in exercise, should lead to visible results.

Drink More Coffee

Yes, you read that right: more coffee! Studies show that drinking four to five cups of coffee each day can significantly lower your chances of getting high-grade prostate cancer. Any amount of coffee can be helpful, but the results were more profound in men who drank several cups a day. Keep in mind that this tip to be taken with a grain of salt. High doses of caffeine can cause other health problems, such as irregular heartbeat, anxiety, and even seizures.

Get Regular Prostate Cancer Screenings

The best way to stay on top of your prostate health is to have regular check-ups with your doctor. They will be able to give you dietary recommendations and advice for staying healthy. Let them know if you have any discomfort in your pelvic area, difficulty urinating, or blood in your urine. Early detection goes a long way toward living a long, healthy life even if you test positive for prostate cancer. Be proactive when it comes to your prostate!