Why heart health matters to prostate health
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Why heart health matters to prostate health
February is the month in which American Heart Month is celebrated serving as a reminder to practice good heart health habits. For men who embrace these habits, not only does their heart reap the benefits but so does their prostate. As a general rule, what benefits cardiovascular health is also beneficial for prostate health. Studies have shown that for men who have succumbed to prostate cancer, one of the most common reasons why, is that they also had cardiovascular disease.
To protect the prostate means to also adopt the healthy habits protecting the heart. Certain lifestyle changes can possibly reduce the risk of developing prostate issues such as prostate cancer or benign prostatic hyperplasia (BPH) when they are a constant factor in a man’s life. Here are several healthy lifestyle habits for men to consider improving the health of both their heart and prostate:
· Heart healthy diet – Food to feed your heart also improves prostate health. This means limiting certain unhealthy fats such as saturated fats and trans-fatty acids that should be replaced in the diet by healthier monounsaturated and polyunsaturated fats. Choose more fatty fish such as salmon, albacore tuna, or trout, avocados, nuts, seeds, and poultry while significantly reducing fatty cuts of red meat, bacon, butter, sour cream, or other processed meats such as hot dogs, sausage, or bologna.
Fill up with fruits and vegetables rich in vitamins, minerals, antioxidants, and fiber. These foods are naturally low in fat and sodium making them perfect for heart health. Every day, men should aim to consume at least 5 servings of fruits and vegetables along with other foods high in fiber such as beans, lentils, nuts, chia seeds, and whole grains. It’s recommended that men consume at between 30-38 grams of fiber daily.
· Regular exercise – The American College of Sports Medicine recommends that men should obtain at least 30 minutes or more of aerobic exercise (brisk walking, jogging, running, swimming, bicycling, etc.) daily and to lift weights at least 2 days a week for good heart health. Any of these same physical activities are also beneficial for keeping the prostate in tip-top shape.
· Reach and maintain a healthy body weight - Gaining excessive weight is a known risk factor for both heart disease and prostate cancer. To reduce the risk of developing either, it’s important for men to pay attention to their weight, especially the amount they gain in the abdominal area also known as central obesity. A good method for determining if a man has too much abdominal obesity is to measure their waist circumference. In an average man, a waist circumference greater than 35 inches is suggested to be overweight and greater than 40 inches is considered obese.
· Quit smoking – Most of us know the harmful effect smoking has on heart health. The chemicals in cigarette smoke can damage heart and blood vessels which can lead to cardiovascular disease. This same smoke damage can lead to plaque buildup, a waxy substance comprised of cholesterol, scar tissue, calcium, fat, and other material that build up in the arteries than increase a man’s risk of a heart attack or stroke. But what men may not know is that smoking cigarettes also increases a man’s risk of dying from prostate cancer. In fact, men who have been treated for prostate cancer who keep smoking are more likely to die of it as the cancer is more likely to recur. Research has found that smoking affects every cell in the body and does harm the prostate gland. The message is to ideally never pick up the habit of smoking but if a man already does, he should take steps to quit as soon as possible.
David B. Samadi, MD, Urologic Oncology Expert and Robotic Surgeon located at 485 Madison Avenue on the 21st floor, New York, NY – 212-365-5000. Follow Dr. Samadi at www.samadimd.com, www.prostatecancer911.com, and www.roboticoncology.com.