Prostate cancer is one of the most common cancers affecting men globally. While age, genetics, and family history are well-known risk factors, lifestyle choices such as diet and body weight are increasingly recognised for their impact. Research shows that obesity and unhealthy eating habits not only raise the risk of developing prostate cancer but may also make the disease more aggressive and life-threatening. Understanding how excess weight, poor diet, and high-fat, processed foods contribute to prostate cancer can help men make informed lifestyle changes, supporting prevention, early detection, and better long-term health outcomes.
What is prostate cancer and its symptoms
The prostate is a small gland located below the bladder in men, responsible for producing seminal fluid. Prostate cancer develops when abnormal cells grow uncontrollably within this gland.
Common symptoms may include:
- Difficulty in urination or weak urine flow
- Frequent urination, especially at night
- Blood in urine or semen
- Pain in the lower back, hips, or pelvis
- Erectile dysfunction
Early stages often show no symptoms, which is why regular check-ups are crucial.
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How obesity affects prostate cancer
Obesity is strongly linked with more aggressive and fatal prostate cancer. According to a study published in PMC, excess body weight leads to hormonal changes, such as reduced testosterone and increased oestrogen, which create a hormonal imbalance that favours tumour growth.
Obesity also contributes to insulin resistance, where higher levels of insulin and insulin-like growth factors encourage cancer cells to multiply while reducing natural cell death. In addition, visceral fat releases inflammatory chemicals that damage DNA and create a tumour-friendly environment. Central obesity, particularly excess belly fat, is especially harmful, raising the risk of fatal prostate cancer more than general overweight.
How diet affects prostate cancer
Diet plays a direct role in prostate cancer risk:
- High-fat diets: Saturated and animal fats (red meat, full-fat dairy) are linked to higher risk of aggressive cancer.
- Low plant intake: Lack of fruits, vegetables, and whole grains reduces protective antioxidants and fibre.
- Processed foods and sugars: These promote obesity, insulin spikes, and inflammation.
- Excess calcium & dairy: Some studies suggest high intake may increase risk, though evidence remains limited.
The World Cancer Research Fund (WCRF) report confirms that a diet rich in processed and fatty foods, along with obesity, significantly raises the likelihood of advanced prostate cancer. The WCRF's Third Expert Report highlights that excess body fat, assessed by body mass index (BMI), waist circumference, and waist-hip ratio, increases the risk of advanced prostate cancer. This includes high-grade, metastatic, and fatal forms of the disease. The report also notes that consuming 'fast foods' and other processed foods high in fat, starches, or sugars contributes to weight gain and obesity, thereby elevating cancer risk.
Tips to prevent prostate cancer
Men can take proactive steps to lower risk and improve overall health:
- Maintain a healthy weight – Focus on balanced calorie intake and physical activity.
- Adopt a plant-rich diet – Fruits, vegetables, whole grains, and legumes.
- Limit red and processed meat – Replace with fish, poultry, or plant proteins.
- Choose healthy fats – Opt for olive oil, nuts, seeds, and omega-3 rich fish.
- Stay active – Regular exercise reduces obesity, inflammation, and hormonal imbalances.
- Avoid processed foods and sugary drinks – They contribute to weight gain and insulin resistance.
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