When facing prostate cancer, you can improve your emotional and physical well-being by prioritizing self-care and adopting a healthy lifestyle. When diagnosed with prostate cancer, it may be useful to consider the following strategies to improve your health and fitness:
- Exercise: Regular physical activity supports overall health and can positively impact cancer management.
- Nutrition: Make informed dietary choices to nourish your body and support your immune system.
- Sleep: Prioritise restful sleep to aid recovery and maintain optimal health.
- Avoid Harmful Habits: Aim to quit smoking, and avoid excessive alcohol consumption, and drug use.
- Rest and Relaxation: Take breaks and find moments to unwind and recharge.
- Open Communication: Share your feelings with family, friends, or healthcare professionals.
Exercise and Fitness
Being physically active is a powerful way to improve your health before, during, and after treatments for Prostate Cancer.
In addition to the physical benefits, exercise can have a positive effect on psychological health by improving brain health and function, reducing anxiety and depression symptoms, and reducing stress.
Current exercise recommendations in Australia are:
- 120-150 minutes of moderate to vigorous exercise per week
- At least 2 sessions of resistance or strength training per week.
Moderate-intensity exercise, also known as cardiorespiratory or aerobic exercise, may include activities such as fast walking, jogging, swimming, cycling, or high-impact exercises. It is recommended that you aim to work out at an intensity that you feel puffed, and you can feel your heart beating faster.
Resistance or muscle strength training involves activities that increase muscle strength like lifting weights, stair climbing, and high-intensity resistance workouts. Resistance or strength training is purposeful, aiming to work out the major muscle groups in the legs, arms, and core.
If you are not regularly exercising it may be a good idea to start slowly and build up duration and intensity. If you have other health conditions, consider seeking a health review from a medical professional before commencing.
A targeted prescription of exercise may be beneficial for those who have health issues that impact their ability to perform exercise. An accredited exercise physiologist (AEP) can assess your health and fitness and support you with a prescribed program that is safe and personalised for you. Find an AEP near you at www.essa.org.au/find-aep. Medicare may pay for all or a portion of the cost of a consultation with an AEP. You will need to ask your GP for a chronic disease management plan (CDM) that includes a referral to an AEP.
Eating a healthy diet and maintaining a healthy weight
Evidence shows that maintaining a healthy weight can reduce the risk of cancer (including prostate cancer) and other health conditions such as heart disease and diabetes.
The Australian dietary guidelines suggest that you consume a wide variety of nutritious foods including:
- Fruits, vegetables, legumes, and beans
- Wholegrain foods like bread, pasta, noodles, and rice
- Lean red meats, poultry, fish, eggs, tofu, nuts, and seeds
- Milk, yoghurt, cheese
Avoid foods that contain:
- Saturated fats (biscuits cakes, pastries, processed meats)
- High amounts of added salt
- Added sugars (soft drinks, cordials, energy drinks and confectionary)
A well-balanced diet can improve your cancer experience and your treatment outcomes. A balanced diet provides the healthy vitamins and minerals your body needs to function correctly. Your nutritional needs may change depending on your cancer stage, treatment, and other personal factors.
Maintaining or getting to your healthy weight is important if you are undergoing treatments for prostate cancer. Some prostate cancer treatments may cause unintended weight loss, others may cause weight gain.
