This guide is specifically designed for individuals like you, who are dealing with prostate cancer. It emphasizes the importance of maintaining a nutritious diet and engaging in regular physical activity, not just for your overall well-being, but also to help you maintain a healthy weight. This information is not only for you, but also for your partners, family, and friends, who are part of your support network.
Why Is Maintaining a Healthy Weight Important?
Keeping a healthy weight is one of the best things you can do for your overall health. It can reduce your risk of various health issues, including heart disease, type-2 diabetes, and certain cancers. For men with prostate cancer, being at a healthy weight is particularly important, as evidence suggests that being overweight increases the risk of aggressive or advanced prostate cancer.
Maintaining a healthy weight may reduce the likelihood of prostate cancer spreading after surgery or radiotherapy. Additionally, hormone therapy might be less effective if you are significantly overweight. Staying at a healthy weight can also help manage or lessen some treatment side effects, such as urinary issues post-surgery.
What if I'm Underweight?
Being underweight can also negatively impact your health. For instance, underweight men have a higher risk of bone thinning. Certain types of hormone therapy can exacerbate this risk. Being underweight can also slow down recovery from treatments like surgery.
If you’re underweight and struggling to gain weight, consult your GP. They might check for other health conditions that could be causing your weight loss and may refer you to a dietitian to help you gain weight safely.
How to Determine if You're a Healthy Weight
Your body mass index (BMI) is a useful indicator of your healthy weight for your height.
However, a BMI chart isn’t suitable for everyone. For example, individuals with a very muscular build may not get an accurate reading, as BMI does not differentiate between fat and muscle. Additionally, BMI thresholds can vary based on ethnicity. For example, a lower BMI limit is recommended for individuals of black African, African-Caribbean, South Asian, and Chinese descent.
Another method to check if you’re a healthy weight is to measure your waist size. Carrying excess fat around your middle increases the risk of heart disease, diabetes, and other health problems. To measure your waist, wrap a tape measure around your body halfway between the top of your hips and the bottom of your ribs, without sucking in your stomach.
For men, a waist size of 94cm (37 inches) or more increases the risk of health issues. A waist size of 102cm (40 inches) or more significantly increases the risk of serious health conditions, and you should consult your GP. These guidelines apply to white European, black African, Middle Eastern, and East Mediterranean men. For African, Caribbean, South Asian, Chinese, and Japanese men, a waist size of 90cm (35.4 inches) or more poses a high health risk.
Tips for Safe Weight Loss
It is important to lose weight gradually by making healthy dietary changes and slowly increasing physical activity. Avoid fad diets that promise rapid weight loss, as they often exclude essential food groups or provide too few calories, preventing your body from getting the nutrients it needs. Rapid weight loss followed by reverting to old eating habits often results in regaining the lost weight. Always consult your doctor or a dietitian before making significant dietary changes.
Importance of a Healthy Diet
A healthy diet is vital for overall health and can help maintain a healthy weight, reducing the risk of conditions like heart disease, type-2 diabetes, and some cancers. A nutritious diet can also aid recovery after prostate cancer surgery (radical prostatectomy).
While certain foods or diets are sometimes touted as beneficial or harmful for men with prostate cancer, research results are inconsistent. However, dietary changes can help manage some side effects of prostate cancer treatments. Some men find that altering their diet gives them control over their condition.
What are the Benefits of Physical Activity
Physical activity includes any movement that uses energy, such as walking, swimming, or gardening. While we don’t know if physical activity can slow prostate cancer growth, it is known to improve overall health and prevent health problems like heart disease and type-2 diabetes. It also helps maintain a healthy weight.
Regular exercise can alleviate some treatment side effects, such as fatigue and sexual problems, and help maintain muscle strength. Staying active can also support emotional and mental well-being, lifting your mood and helping manage anxiety or depression.
Is Alcohol good or bad if I have Prostate Cancer?
There is no clear evidence on how alcohol explicitly affects men with prostate cancer. However, excessive alcohol consumption can lead to weight gain and other health issues, such as heart disease, liver disease, and certain cancers.
The government recommends that men should not regularly drink more than 14 units of alcohol per week, equivalent to six pints of average-strength beer or ten small glasses of average-strength wine. Spread your consumption over the week and include some alcohol-free days.
Consult your doctor or nurse about alcohol consumption during prostate cancer treatment. If you have urinary problems, reducing alcohol intake may help, as alcohol can irritate the bladder and exacerbate these issues. It can also affect erectile function.
Is Smoking Linked to Prostate Cancer?
Smoking is linked to various health problems, including heart disease, stroke, and certain cancers. It may also negatively impact men with prostate cancer. Some studies suggest that smoking increases the likelihood of prostate cancer growth and spread (advanced prostate cancer). The more you smoke, the higher the risk.
Smoking may also increase the chances of prostate cancer recurrence after surgery or radiotherapy. Heavy smokers are more likely to die from prostate cancer. However, quitting smoking can reduce this risk over time, with the risk level dropping significantly after ten years.
Quitting smoking can also help mitigate some side effects of prostate cancer treatments. For instance, it may reduce the likelihood of urinary problems after radiotherapy and protect bone health during hormone therapy.
Key Dietary Recommendations
Reduce Unhealthy Foods: Avoid foods and drinks high in sugar, saturated fat, salt, red and processed meat, and those with added flavourings or preservatives. Check food labels for calories, fat, salt, and sugar content, and compare products to choose the healthiest options.
- Seek Professional Help: If you need help improving your diet, ask your doctor to refer you to a dietitian. They can provide tailored advice, especially if you have specific dietary needs or health issues like diabetes.
Fruits and Vegetables
Fruits and vegetables are rich in vitamins, minerals, and fibre and help lower the risk of health problems, including heart disease and some cancers. They can also help you maintain or achieve a healthy weight.
Aim to eat at least five portions of fruits and vegetables daily. These can be fresh, frozen, dried, or canned (without added sugar or salt). Choose canned fruit in natural juice rather than syrup. Eat a variety of colours to get different nutrients.
Starchy Foods
Starchy foods are a primary source of carbohydrates, providing energy and helping you feel full longer. Include a portion of starchy food at each meal. Options include cereals, potatoes, bread, rice, pasta, plantain, sweet potatoes, and yams. Choose wholegrain and high-fiber options like whole rolled oats, corn, quinoa, granary bread, and brown rice. A portion is about the size of your fist.
Protein-Rich Foods
Protein is essential for building and repairing body tissues and maintaining muscle mass. Men undergoing prostate cancer treatment should aim to consume 1 to 1.5g of protein per kg of body weight daily. High-protein foods include beans, pulses, fish, eggs, and meat. Aim for 2-3 portions of protein daily.
Limit red meat intake to three weekly portions (350-500g cooked or 700-750g before cooking). Avoid processed meats and those cooked at very high temperatures, as they can increase the risk of bowel and stomach cancer. Processed meats include ham, bacon, and some sausages. Opt for white meat like chicken (skin removed), fish, or plant-based proteins like beans, peas, and lentils.
Dairy and Dairy Alternatives
Dairy products are high in calcium, which is vital for strong bones and overall health. Aim for 700mg of calcium daily, but if you’re on hormone therapy, aim for 1200-1500mg to protect your bones from thinning. Choose lower-fat options like skimmed or 1% fat milk and reduced-fat cheese. Non-dairy calcium sources include fortified plants.
Healthy Fats
Some fat is necessary for body function, but excessive fat intake can lead to weight gain and increase the risk of aggressive prostate cancer. Unsaturated fats (found in plant foods and oily fish) are healthier than saturated fats (found in meat, baked goods, and high-fat dairy products). Aim to consume no more than 30g of saturated fat daily. Replacing animal fats with vegetable oils may help men with prostate cancer live longer.
