September 15-21 is National Prostate Cancer Awareness Week, which provides a chance to build our awareness about how to prevent this serious health issue. According to the Centers for Disease Control and Prevention, prostate cancer is the most commonly diagnosed form of cancer in men and is second only to lung cancer as a cause of cancer-related death. More than 70% of all prostate cancers are diagnosed in men over 65.

This type of cancer may be associated with a far more common condition known as benign prostatic hyperplasia (BPH). Data from the National Institute of Diabetes and Digestive and Kidney Diseases show that more than 50% of men in their 60s and as many as 90% of men in their 70s have some symptoms of BPH. The good news is that there a number of natural steps men can take to reduce their risk of both BPH and prostate cancer, as follows:

Stock Up on Fresh Fruits and Vegetables
More and more Americans are making the switch to a vegetarian diet—especially with more evidence being presented daily on its profound health benefits.

According to the National Academy of Sciences, National Institutes of Health, Senate Select Committee on Nutrition and Human Needs, American Heart Association, American Cancer Society, and at least 20 other authoritive agencies and organizations in the United States and abroad, a low fat, high fiber diet rich in fresh produce offers the best disease prevention across the board.

Not only will consuming a nutritious plant-centered diet provide you with greater energy and well-being in the short term, it can help protect against cancer—one of the most serous health problems Americans face today.

According to Neil Barnard, M.D., President of the Physicians Committee for Responsible Medicine, populations consuming a plant-based diet not only have lower rates of prostate cancer, but also a far lower rate of progression once cancer gains a foothold.

Embrace the Mediterranean Diet
Numerous forms of cancer have been linked to dietary factors, particularly low consumption of vegetables and fruit, and high consumption of meat. In fact, it has been shown that up to 80% of breast, bowel and prostate cancers are attributed to dietary practices (Proc Nutr Soc 1999 May;58(2):243-8).

Research suggests that the incidence of cancer overall in Mediterranean countries is lower than in Scandinavian countries, the United Kingdom and the United States. In fact, it can be calculated that up to 25% of the incidence of colorectal cancer, approximately 15% of breast cancer, and 10% of prostate, pancreas and endometrial cancers could be prevented if the populations of highly developed Western countries could shift to the traditional healthy Mediterranean diet (Cancer Epidemiol Biomarkers Prev 2000 Sep;9(9):869-73).

Don't Forget Your Multivitamin
Many nutrients play a role in overall well-being and the health of the prostate gland in particular. However, since it may be difficult to attain optimal levels of key nutrients through diet alone, a full-spectrum, high-potency, multi-vitamin/mineral formula can be a vitally important daily supplement. According to W.C. Willet, M.D., along with increased consumption of fruits and vegetables and reduced consumption of red meat and animal fat, a daily multivitamin that contains folic acid appears to be an important cancer prevention strategy (CA Cancer J Clin.1999 Nov-Dec;49(6):327-30).

Further, research from the British Journal of Cancer (1999 May;80(3-4):591-7) found that vitamins C and E were associated with reduced risks of prostate cancer.

Additionally, growing evidence implies that selenium and vitamin E may decrease the risk of prostate cancer. The Selenium and Vitamin E Cancer Prevention Trial recently confirmed the potential efficacy of these nutrients in prostate cancer prevention (J Urol 2001 Oct;166(4):1311-5).

Scale back on red meat
Many Americans have cut back on red meat for heart health, but the benefits don't stop there. Reducing consumption of this rich source of saturated fat is a prostate-friendly move, as well.

Saturated fat has been implicated in the development of prostate cancer, with a high intake being correlated with shorter survival after diagnosis of cancer (Presse Med 2001 Mar 24;30(11):554-6). According to a study from the Journal of the National Cancer Institute (1994;86:281-6), men consuming meat five times per week were two to three times more likely to develop invasive prostate cancer than those who ate meat once each week.

There is additional evidence from a number of epidemiological studies that further implicates red meat consumption in prostate cancer, particularly well-done cooked meats (Cancer Res 2001 Jan 1;61(1):103-9). Other research showed vegetarian subjects to have a lower risk of prostate cancer than meat eaters (Presse Med 2001 Mar 24;30(11):561-4).

For those who choose not to cut back on red meat entirely, at least scaling back your consumption can go a long way to promoting a healthy prostate.

Moderate Your Alcohol Consumption
Alcohol influences metabolism and serum levels of sex hormones and specifically increases metabolic clearance of testosterone, which may explain the role of alcohol consumption in the process of prostate cancer (Nutr Cancer 1994;21(1):24-31). According to recent research, alcohol consumption is positively associated with prostate cancer (Ann Epidemiol 2000 Aug;10(6):361-9).

Other research from the International Journal of Epidemiology (2001 Aug;30(4):749-55) found a positive association between moderate alcohol consumption and the risk of prostate cancer. In this study, liquor consumption—not including wine or beer—was positively associated with prostate cancer.

However, not all studies agree. Other research suggests that prostate cancer risk increases with cumulative consumption of alcohol, and that beer showed the strongest association with prostate cancer (Cancer Causes Control 2001 Sep;12(7):589-98), (Tumori 1995 Sep-Oct;81(5):315-20).

Heavy alcohol consumption over time increases risk, so moderating your consumption now can be a valuable step in reducing future prostate cancer risk.