You don’t have to rely on good lucky to avoid prostate cancer. You can control the major risk factors – watching what you eat and getting enough exercise.

The majority of Dominican men, don’t realize the importance of maintaining a healthy lifestyle and having regular screening done for prostate cancer and testicular cancer.

You’re wise if you’re looking for way to protect you prostate. Prostate cancer is all too common in Dominica – the numbers are scary.

You may thing living a healthy lifestyle – eating nutritious meals, and staying active – will head off heart disease, but your chance of getting cancer are up to your genes and your lucky stars 🙂

But that’s not completely true. Exercising regularly really can reduce you risk of prostate cancer. So can burning those extra calories in your everyday activities, for example – walking to work in steady of riding the bus.

The numbers show that African Caribbean men are three time more likely to get prostate cancer, so if you’re staying active and eating right, you’re doing you prostate a favor and saving yourself a lot of pain, disability and heartache later.

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This post is dedicated to my grandma, who on June 13 turned 89 years old, and has suffered with Arthritis for the past 15 years of her life.

Anyone who knows me knows that my grandma and I have this special relationship, and this is why for the past five years I’ve been searching the internet on ways people can cope with arthritis while living an active life.

On average, 7 out off the 10 adults over the age of 60 within the Caribbean begin to experience arthritis pain.

Anyone living with arthritis should try to find new ways to cope. One great way to start is to plan most of your daily activities such as bathing, brushing your teeth, cooking, cleaning, working, shopping and relaxing, should all be examined with the goal of find ways to get organized and avoid unnecessary movements.

Organize you daily tasks. By organizing yourself and your day, you can accomplish goals more easily. Try these ways to get organized:

Each morning, take a few minutes to plan out your day. By listing all the things you need to do in order to importance, you get the most important things done earlier in the day in case you get tired early.

Organize your work space, such as your kitchen or living room, so all of your tools are nearby. Keep the television remote control in the same place so you can always find it. Store sewing supplies and cooking utensils in waist-level cabinets or shelves. Keep a notepad and pen on the table besides the telephone.

Arrange to have chairs so that you sit instead of stand while cooking, talking on the phone, ironing, cleaning, etc. That will take pressure off your joints. A high stool is useful in the kitchen for cooking or washings dishes.

Avoid overly soft, deep – cushioned Chairs. They can be hard to get out of, putting unnecessary strain on your arms and shoulders. Even in visiting friends at their homes, look for a chair that will allow you to sit down and get up easily.

Avoid tight grasping movements that may strain your hands. Learn how to install larger handles on house objects. One simple way is to use soft foam rubber and wide tape. By building up handles with foam padding you don’t have to grip so slightly.

Always use good posture to avoid unnecessary strain. Make sure work areas are at the right height. You should be able to work on a table with your arms comfortably at your sides, with your forearms at 90 degree angles from your upper arms. In the event that you have to lift an object off the floor, blend your knees, rather than your back, and keep you back straight as you go down and back up.

Don’t sit in the same position for a long time. Get up and move every once in a while so you don’t become stiff. Do a few range-of-motion movements to loosen up again.

Finally, find a balance between activity and rest. Alternate periods of work with periods of light activity or rest. Rest is just as important as keeping active both should be done in moderation.

Photo courtesy:Globe Staff Photo/Nancy Palmieri

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Photo Source:National Cancer Institute

Around the Caribbean, Prostate Cancer is one of the biggest killers among black men – if not the biggest. In Dominica there is a strong chance that 7 out off 10 men over the age of 65 will suffer from Prostate Cancer. For some unexplainable reason Prostate Cancer is more likely to develop in black men.

In this post I’m going to outline some different foods, if eaten in correct proportion can help protect your Prostate gland from swelling. You don’t have to rely on good luck to avoid prostate cancer. A lot of men around the Caribbean don’t realize that they’ve control of a major risk factor – what you eat.
Prostate cancer, like breast and colon cancers, is partly caused by eating too much fat and too little fiber. In fact a large portion of all cancer deaths each year are caused by poor dietary habits.
Here are some ideas on what you can do to control your chances of getting prostate cancer.

Remember this basic rule: Fat Promotes cancer; fiber protects against it.

Try Eating Only 15% of Your Daily Calories in Fat.

If you’re like most men, you’re maybe eating 37% of your diet in the form of fats. Some dietary fats are more dangerous that others. For example some of the most harmful fats are contained in meats, eggs, cheese, cream, hydrogenated vegetable oils, butter, mayonnaise, salad dressing, and many baked goods.

On the other hand, Poultry fat has not been linked to prostate cancer. Omega-3 fatty acids from fish oils seem to suppress tumor growth.

So how do you reduce the amount of fat you eat to 15% percent of your daily calories? Reading packaging labels and keeping track of the grams of fat you consume is a great place to start. The amount of fat you can eat depends on the daily calories you need to stay at a healthy weight.
Remember that one gram of fat contains about 9 calories. For example: 28 grams for a 1,700 calorie diet.

Be Sure That Your Diet is Rich in Fiber

Enjoy whole-grain breads and at least five servings of fruits and vegetables everyday. Some examples of high-fiber vegetables are: broccoli, cabbage, and legumes such as dried beans, lentils, peas and lima beans. Eat fresh vegetables raw, steamed or microwaved. Boiling vegetables tends to leach away half of the beneficial nutrients. For maximum benefit, leave the skins on fresh fruits.

If you’re Overweight, Eat Less

Obese men have a larger percentage of deaths with cancer than men at their normal weights.
Add Soy Products to Your Diet

Soy products are a rich source of chemical agents that suppress tumor growth. For example Tufo, is a soy product available in many local supermarkets. It can be scrambled like eggs or used in many stir-fry recipes. You can also use soft tofu in salad dressings, dips and milkshakes. But because of the unpleasant taste of soy milk, you can always make a half and half mixture of soy milk and regular milk for your breakfast cereal, cream soups and sauces.

Include in Your Diet, Foods That Contain the Antioxidant Vitamins, A, B, C and Beta-Carotene.

Antioxidants can be harmful if they are taken as some type of mega-supplement. Good sources of vitamin A are deep-green and yellow vegetables and fruits, broccoli, squash, apricots, peaches and cantaloupe.

Citrus fruits are rich in vitamin C, including oranges, grapefruit, berries and watermelons. Whole-grain cereals and dark-green vegetables contain vitamin E, as do nuts, vegetable oil and margarine.

Get Out in the Sun

Researchers are saying that sunlight help your body produce vitamin D and Vitamin D seem to slow prostate tumor growth. Studies show that men with prostate cancer often have low levels vitamin D in their bodies.

There is strong chance that this studies don’t pertain to men in the Caribbean- because if is one thing very Caribbean man has in his body is vitamin D. 😆

Finally Change you Habits Slowly, Over Time.

Remember to read package labels carefully and become aware of what you are eating. Get tested early, you don’t have to lucky to avoid prostate cancer-but you must make healthful eating a part of your everyday life.

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