Active Surveillance, Exercise, Vegan Diets and Healthy Fat: Your Questions Answered (Part 2)

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Dr. Stacey Kenfield, Affiliate Professor within the Departments of Urology and Epidemiology & Biostatistics at UCSF, was a latest visitor on PCF’s month-to-month webinar collection hosted by CEO Dr. Charles Ryan. She mentioned her analysis on Prostate 8, a set of life-style adjustments which were proven to scale back a affected person’s threat of prostate most cancers recurrence or loss of life from prostate most cancers.

Dr. Kenfield has adopted up together with her solutions to frequent questions posed earlier than and throughout the webinar, overlaying suggestions for lively surveillance, the function of alcohol ingesting, resistance coaching, and wholesome fat. (Learn extra in Half 1 right here on eggs, dairy, and dietary supplements.)

Are there variations within the train and weight-reduction plan suggestions for males with early prostate most cancers analysis on lively surveillance than for these with extra superior illness?

Many of the research so far analyzing post-diagnostic weight-reduction plan and medical outcomes have centered on males identified with localized prostate most cancers, together with those that obtain major remedy (e.g., radical prostatectomy, radiation, androgen deprivation remedy) and people on lively surveillance. The research we talked about throughout the webinar included each of those teams and didn’t separate out males on lively surveillance from the group receiving major remedy. Since males on lively surveillance have been included in these research, we’d advocate the identical steerage. There are restricted research so far in males with extra superior illness analyzing the weight-reduction plan and medical outcomes.

What’s the relationship between alcohol ingesting and prostate most cancers?

Particularly for prostate most cancers, some analysis exhibits that modest alcohol consumption after a analysis of prostate most cancers (1 drink on 3-5 days per week) – could also be helpful. A U-shaped relationship was noticed in that research, with most profit at modest stage (vs. no alcohol consumption or heavier consumption). Notice that that is truly much less than the overall suggestion within the Dietary Pointers for People for males limiting consumption to 2 or fewer drinks per day.

Of be aware, if you’re a non-drinker, it’s not really useful to begin ingesting alcohol to forestall prostate most cancers. Please talk about along with your physician based mostly in your private well being scenario.

How is a plant-based weight-reduction plan helpful?

A plant-based weight-reduction plan is related to higher coronary heart well being (decrease threat of sort 2 diabetes and heart problems), more healthy physique weight, and decrease threat of loss of life (general loss of life and loss of life from heart problems). Which means that the majority of what you eat comes from plant meals, however that meat, dairy, eggs, fish, and different seafood makes up a smaller proportion of whole meals. Analysis additionally exhibits advantages of sure plant-based diets particularly on prostate most cancers outcomes, reminiscent of a 19% decrease threat of deadly prostate most cancers. Learn extra right here.

If an individual is on a vegan weight-reduction plan (no fish), how can they get the really useful quantities of omega-3 fatty acids?

The really useful satisfactory consumption (AI) for alpha-linolenic acid (ALA), a kind of omega-3 important fatty acid from plant-based sources, is 1,600 mg/day for males. Plant-based sources embrace: vegetable oils (particularly excessive in flaxseed oil, walnut oil, canola oil, and soybean oil), nuts (particularly walnuts), flax seeds, chia seeds, hemp seeds, and pumpkin seeds. For instance, one serving of walnuts can fulfill a whole day’s requirement with 1 ounce (14 walnut halves) containing 2,570 mg of ALA. One ounce of chia seeds incorporates 5,060 mg of ALA. One tablespoon of flaxseed oil incorporates 7,260 mg of ALA. Intention for not less than one wealthy supply of omega-3 fatty acids in your weight-reduction plan day-after-day. Add a tablespoon of canola or soybean oil in salad dressing or in cooking, eat a handful of walnuts, or add floor flaxseed blended into oatmeal.

Needless to say long-chain omega-3 fatty acids referred to as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) consumed instantly from consuming fish are thought to have extra important well being advantages than ALA from plant-based meals. It’s estimated that as much as 10% of ALAs are transformed to EPA/DHA, so a tablespoon of flaxseed oil is price about 700 mg of EPA and DHA. For reference, the 2020-2025 Dietary Pointers for People advocate 8-10 ounces of seafood per week; 8 ounces of fatty fish is equal to 250-500 mg mixed of EPA and DHA per day. If you’re getting this equivalency stage from plant-based ALA sources, we wouldn’t advocate a complement. If in case you have hassle incorporating a wealthy omega-3 plant-based meals supply every day, including a high-quality algae (plant-based) or fish oil complement could also be really useful. Seek the advice of along with your physician first earlier than including an omega-3 complement. Learn extra right here and right here.

What’s the steerage on quantity and depth of resistance coaching?

Carry out muscle strengthening workouts not less than 2 days per week. Select 8-10 totally different workouts that work main muscle teams (legs, hips/glutes, chest, arms, core). Intention for 2-3 units of 8-12 repetitions for every train. Select a weight or resistance that permits you to carry out the 8-12 repetitions, however no more, with correct type. Once you first improve the burden, you might solely be capable of do 6-10 repetitions with correct type. Work as much as 8-12 repetitions. Once you begin to exceed that vary, improve the burden once more, in an effort to proceed to progress. Separate periods by not less than 24 hours to permit your muscle mass time to get better.

Extra assets:

UCSF’s Division of Urology Assets for Wholesome Dwelling.

International Motion Plan (GAP-4) trial of train in sufferers with metastatic prostate most cancers

PCF’s wellness information, The Science of Dwelling Effectively, Past Most cancers

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