Every November, more and more men are growing their mustaches in honor of men’s health, and particularly to raise awareness on prostate and testicular cancer. In this blog, we share with you 4 tips that promote men’s health and reduce the risk of this cancer.

1. Fill half your plate with fruits and vegetables
Besides being a great source of vitamins, minerals, nutrients and fiber, fruits and vegetables also contain antioxidants. One important antioxidant is lycopene, which is found tomatoes, red peppers, mangos, grapefruit, and carrots. Lycopene is associated with the prevention of oxidative damage, reduce inflammation, and inhibited cell growth. In a nutshell, it is associated with a reduced risk of cancer. So to boost your antioxidant intake, make sure to fill your plate with a variety of colorful fruits and vegetables.

2. Include omega 3 in your diet
Including foods that are rich in Omega 3 in your diet will help reduce the risk of chronic disease since omega 3 has anti-inflammatory properties. You can find omega 3 in fatty fish like salmon, mackerel, sardines and in plant-based sources like chia seeds, pumpkin seeds, flaxseed, and squash.

3. Limit processed foods and reduce meat consumption
Research has shown a link between diets that are high in processed food and red meat consumption, and the increased risk of prostate cancer. In a study, men who consumed a typical western diet that is high in meats, eggs, refined sugar, high-fat dairy, and desserts had a higher risk of dying from prostate cancer. Therefore, try to include more plant-based protein sources in your diet and aim at having at least 2 meatless meals per week.

4. Maintain a healthy body weight
The most important part of maintaining good health is to have healthy body weight. Stay active, exercise at least 3 times a week, and eat a well-balanced diet. The more you improve your nutrition, the more you improve your quality of life.

Most importantly, don’t limit this to Movember only, make them a lifestyle choice that lasts the entire year. If you’re ready to make a change, book your appointment with Dietitian Christelle Bedrossian today.

Christelle Bedrossian
Dietitian-Nutritionist
Beirut, Lebanon