Diet & Physical Activity for Men with Prostate Cancer

Why Nutrition and Exercise Matter

Prostate cancer and its treatments can affect hormone levels, body composition, and energy balance. A wellplanned diet and regular physical activity can:

• Help maintain a healthy weight and muscle mass
• Reduce sideeffects such as fatigue, loss of libido, and urinary problems
• Support the immune system and overall health
• Potentially lower the risk of recurrence

Key Dietary Principles

1. Focus on PlantBased Foods

Eat a variety of vegetables, fruits, whole grains, legumes, nuts, and seeds. These foods supply fiber, antioxidants, and phytochemicals that may slow cancer growth.

2. Choose Healthy Fats

Replace saturated and trans fats with monounsaturated and polyunsaturated fats:

• Olive oil, avocado, and canola oil
• Fatty fish (salmon, mackerel, sardines) rich in omega3s
• Walnuts, flaxseeds, and chia seeds

3. Limit Red and Processed Meat

High intake of red meat and processed meats has been linked to higher prostatecancer risk. Aim for 2 servings of lean red meat per week and avoid bacon, sausages, and deli meats.

4. Reduce Dairy Fat

Some studies suggest that highfat dairy may increase prostatecancer progression. Choose lowfat or plantbased alternatives (almond, soy, oat milk).

5. Keep Sugar and Refined Carbs Low

Excess sugars can promote weight gain and insulin resistance, both of which may affect cancer outcomes. Opt for whole fruits, wholegrain breads, and brown rice instead of sugary drinks, pastries, and white bread.

6. Stay Hydrated

Drink at least 8 cups (2L) of water daily. Limit alcohol to 2 drinks per week and avoid sugary beverages.

7. Portion Control and Energy Balance

Maintain a bodymass index (BMI) between 18.5 and 24.9. If overweight, a modest 510% weight loss can improve treatment tolerance.

Sample Daily Meal Plan

Breakfast: Oatmeal topped with blueberries, a tablespoon of ground flaxseed, and a splash of lowfat milk or fortified soy milk.

MidMorning Snack: A small handful of almonds and an apple.

Lunch: Mixed green salad with cherry tomatoes, cucumber, grilled salmon, chickpeas, and oliveoil vinaigrette; wholegrain roll.

Afternoon Snack: Greek yogurt (lowfat) with a drizzle of honey and sliced strawberries.

Dinner: Stirfried tofu with broccoli, bell peppers, and snap peas over quinoa; side of steamed carrots.

Evening: Herbal tea and a piece of dark chocolate (70% cacao) if desired.

Physical Activity Guidelines

Exercise is safe for most men undergoing prostatecancer treatment, but always check with your oncologist or physiotherapist before starting a new program.

Aerobic Exercise

• Goal: 150 minutes of moderateintensity activity per week (e.g., brisk walking, cycling, swimming).
• Alternatively, 75 minutes of vigorous activity (jogging, fast cycling).
• Break sessions into 30minute blocks, 5 days a week.

Resistance Training

• 23 sessions per week targeting major muscle groups.
• Use bodyweight exercises (squats, pushups), resistance bands, or light dumbbells (812kg).
• Perform 23 sets of 812 repetitions per exercise.

Flexibility & Balance

• Include 510 minutes of stretching after each workout.
• Yoga or tai chi once or twice weekly can improve flexibility, reduce stress, and help with urinary symptoms.

Special Considerations

• After Surgery or Radiation: Begin with gentle walking; increase intensity gradually as tolerated.
• Hormone Therapy (ADT): Watch for loss of muscle mass and bone density; emphasize resistance training and weightbearing activities.
• Fatigue: Practice exercise snackingshort bursts of activity (25min) throughout the day.

Managing Common Side Effects Through Lifestyle

Urinary Symptoms

Pelvic floor exercises (Kegels) performed daily can strengthen the sphincter muscles and improve control.

Sexual Dysfunction

Regular aerobic activity improves blood flow and may help preserve erectile function. Discuss medication options with your doctor.

Bone Health

Incorporate calciumrich foods (fortified plant milks, leafy greens) and vitaminD (sun exposure, fortified foods). Weightbearing exercises such as walking or stair climbing support bone density.

Fatigue & Mood

Physical activity, even at low intensity, has been shown to reduce cancerrelated fatigue and improve mood. Pair exercise with stressrelief techniques such as deep breathing or meditation.

Practical Tips for Success

• Set SMART goals Specific, Measurable, Achievable, Relevant, Timebound.
• Plan meals ahead to avoid lastminute unhealthy choices.
• Keep a food & activity journal or use a smartphone app to track progress.
• Find a buddy exercising with a friend or joining a support group increases adherence.
• Listen to your body modify intensity if you feel pain, dizziness, or excessive shortness of breath.
• Stay consistent small, regular actions outweigh occasional intense sessions.

Resources & Further Reading

• American Cancer Society Nutrition & Physical Activity
• Urology Care Foundation Prostate Cancer Lifestyle
• National Cancer Institute CancerRelated Fatigue
• Harvard Health Prostate Cancer Diet

TakeHome Message

Adopting a balanced, plantforward diet and staying physically active are powerful tools that complement medical treatment for prostate cancer. By making gradual, sustainable changes, men can improve their energy, preserve muscle and bone health, and potentially influence disease outcomes. Consult healthcare professionals to personalize these recommendations, and remember that consistencyrather than perfectionis the key to longterm success.