Page 19 - Florida Sentinel 5-1-20

Health Talk
Prostate Health Talk ... Moving Forward Proactively
This article will focus on risk factors (causes) of pro-state can- cer and how to move forward proactively living a longer im- proved quality of life. If, after reading this article, you feel this has been enlightening, then please show some love and pur- chase or encourage a male friend to purchase this newspa- per to use this article as a quick reference guide.
One of the most commonly asked questions is "What can I eat to reduce my risk of develop- ing prostate cancer?" The an- swer is to “maintain a healthy diet and exercise.” Also, re- member, that prostate cancer is the most nonskin cancer among men in the United States.
Instead of focusing on spe- cific foods, dietitians, physi- cians, and researchers feel an overall pattern of healthy eating and staying active is recom- mended for a healthy prostate.
I will be presenting informa- tion as recommended from the Harvard Medical School as well as expounding on the material.
BY MARGIE MCMIL- LAN BELLWARE,
1. Eat at least five servings of fruits and vegetables every day. Go for those with deep, bright col- ors. For
protein.
Note that it has been recog-
nized that high consumption of animal protein has been linked to a greater risk of prostate can- cer. Meat has a higher blood level of IGF-1(insulin like growth hormone factor stim- ulating all cells including DNA synthesis). If elevated, could cause tumors (carcinoids) se- creting IGF-1.
3. Avoid fried foods; reduces the risk of prostate cancer, kid- ney disease and high blood pressure.
4. Choose healthful fats, such as olive oil, nuts (almonds, wal- nuts, pecans), and avocados. Limit saturated fats from dairy and other animal prod- ucts. Avoid partially hydro- genated fats (trans fats), which are in many fast foods and packaged foods.
5. Avoid sugar-sweetened drinks, such as sodas and many fruit juices. Eat sweets as an oc- casional treat. Instead, drink teas -- green and hibiscus. Per the Prostate Cancer Foundation,
studies have shown that green tea helps prevent prostate can- cer from forming and may slow growth of aggressive prostate cancer.
Another option - pomegran- ate juice contains high levels of antioxidants. It helps to remove free radicals and protect cells from damage and reduce in- flammation. Pomegranate juice has many benefits, but check with your doctor before taking; one of the side effects is that it can also lower blood pressure. Stay hydrated by drinking water.
6. Cut down on salt. Choose foods low in sodium by reading and comparing food labels. Limit the use of canned, processed, and frozen foods.
7. Watch portion sizes. Eat slowly and stop eating when you are full.
8. Stay active to support prostate health. Regular exer- cise helps lower the risk of de- veloping other problems, including heart disease, stroke, and certain types of cancer.
Even low- to moderate-intensity physical activity, such as walk- ing regularly at a moderate pace, yields benefits.
Also helpful, jogging, swim- ming and tennis. Practice Kegel exercises to strengthen and train your pelvic floor muscles to help control urination. Pretend you have to urinate and then hold. You relax and tighten the muscles that control urine flow). Try 10 seconds, sets of 3.
Take care and live your best life.
As always -- please go get screened. Thank you.
Margie McMillan Bell- ware, Nurse/writer of this arti- cle, has been in the health care setting for over 20 years, in- cluding federal government em- ployment.
She’s Chair of the Education Committee, National Black Nurses, Tampa Metro Section, Rosa Cambridge, President and Chair, Health/Social Wel- fare Committee, National Coun- cil of Negro Women, Colleen Smith, President.
Nurse example: tomatoes (contain powerful an- tioxidant lycopene), carrots, pumpkin, sweet potatoes, win- ter squash, corn and cruciferous vegetables (cauliflower, cab- bage, kale, broccoli, brussel sprouts, radish, and other leaf vegetables). Garlic is also good for the diet.
2. Choose whole-grain bread instead of white bread and choose whole-grain pasta and cereals.
3. Limit your consumption of red meat, including beef, pork, lamb, goat and processed meats, such as bologna and hot dogs. Fish, skinless poultry, beans are healthier sources of
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