The Mediterranean diet—which is based on vegetables, fruits, grains, legume and fish, with a balance of monounsaturated fats—has been shown to reduce the risk of cardiovascular disease, numerous cancers and early death. The study: Adherence to the Mediterranean diet and grade group progression in localized prostate cancer: An active surveillance cohort was published online on Jan. 7 in the journal Cancer. Summary: Men who have been diagnosed with prostate cancer might slow its progression if they follow a Mediterranean-style diet, researchers at the University of Texas MD Anderson Cancer Center found. Researchers calculated a "diet score" based on a 170-item food frequency questionnaire, then classified the men based on their adherence to the diet as high, medium or low.
Cool off without a beer. Don’t eat carbohydrates for at least an hour after exercise. This will force your body to break down body fat, rather than using the food you ingest. Stick to fruit and fluids during that hour, but avoid beer.
The findings: The men who followed the Mediterranean diet most closely had the lowest risk of their prostate cancer advancing: For every one-point increase in a participant's diet score, researchers saw the risk of cancer progression decrease at least 10%. Among non-white men, most of whom in the study were Black, the risk decreased more than 30%. Diabetics did not seem to benefit from following the Mediterranean diet, however.
I say tomato. Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads. The British Thoracic Society says that tomatoes and apples can reduce your risk of asthma and chronic lung diseases. Both contain the antioxidant quercetin. To enjoy the benefits, eat five apples a week or a tomato every other day.
Cancer progressed in 76 of the men, or 18.5%. The median follow-up time was 36 months. During that time, 12 participants died of other causes; none had cancer that had progressed.
Study conclusions:This study shows the potential of the Mediterranean diet to limit the spread of low-risk prostate cancer, particularly when men adhere closely to the diet.
"These and other trial findings targeting largely plant-based, low-fat dietary patterns suggest that promoting overall healthy eating patterns, rather than individual diet components, may be the most relevant in terms of affecting cancer-related outcomes among men with localized, low-risk prostate cancer," the study authors write.
Take Care of Your Relationships. Track Your Food Intake Every Now and Then. This is important to know how many calories you are eating. It is also essential to make sure that you're getting in enough protein, fiber and micronutrients. Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet. Basically, anything that increases your awareness of what you are eating is likely to help you succeed.
Why the research is interesting:Treatment for prostate cancer can cause incontinence and erectile dysfunction, whether the treatment is surgery, radiation, chemotherapy or hormone therapy. Infertility may also occur. As prostate cancer's side effects might significantly affect a man's quality of life, reducing or slowing the growth of prostate cancer offers tremendous benefits.“Men with prostate cancer are motivated to find a way to impact the advancement of their disease and improve their quality of life,” Justin Gregg, M.D., assistant professor of Urology and lead author of the study, said in a statement released with the study results. The increased benefit to Black men is particularly interesting, because they are much more likely to be diagnosed with and die from prostate cancer than non-Hispanic white men, according to 2017 data from the Centers for Disease Control and Prevention:
Take a TEA break. This not only helps keep you centered but also helps keep you hydrated. Up to 60 percent of your body is made of water, and it’s important to replenish that supply throughout the day to keep your energy up!
- Diagnosis—163.5 per 100,000 Black men; 96.7 non-Hispanic white men; and 80.9 Hispanic men.
- Death—36.4 per 100,000 Black men; 17.8 per 100,000 white men; 15.7 per 100,000 Hispanic men.
Points to consider:This was a small study and the men's cancer generally was categorized as low risk. More study is needed, the authors say, to see if the effects are the same in larger, more diverse groups and in men with higher risk prostate cancer.“Our findings suggest that consistently following a diet rich in plant foods, fish and a healthy balance of monounsaturated fats may be beneficial for men diagnosed with early-stage prostate cancer,” Gregg said. “We are hopeful that these results, paired with additional research and future validation, will encourage patients to adapt a healthy lifestyle.”
How it was done: The study included 410 men whose cancer cells were very similar to or only slightly differentiated from normal prostate tissue—these cells receive grades of 1 or 2 on the Gleason scale—and were on an active surveillance program. Researchers tracked participants' adherence to the Mediterranean diet, changes in their Gleason scores and diabetes status, statin use and more.
‘Okay, now do 100 of those’. Instead of flailing away at gym, enlist the help – even temporarily – of a personal trainer. Make sure you learn to breathe properly and to do the exercises the right way. You’ll get more of a workout while spending less time at the gym.
Of the 410 men, 15% had diabetes while 44% used statins, which are prescribed to lower cholesterol levels in the blood.By ethnicity, 82.9% of the men were white, 8.1% Black and 9% other or unknown. The median age was 64.
What was measured:All the men had a biopsy at the start of the study, then physical exams and blood tests every six months. The blood tests measured the levels of prostate-specific antigen (PSA) and testosterone.
Authors: Justin R. Gregg, M.D., Department of Urology, MD Anderson Cancer Center, Houston, Texas; Xiaotao Zhang, Ph.D., Department of Epidemiology, MD Anderson Cancer Center; Brian F. Chapin, M.D., Department of Urology, MD Anderson Cancer Center; John F. Ward, M.D., Department of Urology, MD Anderson Cancer Center; Jeri Kim, M.D., Merck & Co, Inc, Kenilworth, New Jersey, formerly associate professor, Genitourinary Medical Oncology, MD Anderson Cancer Center; John W. Davis, M.D., Department of Urology, MD Anderson Cancer Center; and Carrie R. Daniel, Ph.D., Department of Epidemiology, MD Anderson Cancer Center. Financial supporters of the research included the Department of Defense Prostate Cancer Research Program, a National Cancer Institute Cancer Center Support grant; and a Research Training Award for Cancer Prevention Post-Graduate Training Program.
Make a “me” list. What makes you happy? Running, grocery shopping solo, hot coffee with a friend, etc. Find a way to do at least three things on that list every week. It makes me feel like I can still have a bit of me when everyone else in my life seems to need 100 percent of me, too.
Good night, sweetheart. Rest heals the body and has been shown to lessen the risk of heart trouble and psychological problems.