More than 1.4 million people are diagnosed with prostate cancer every year, making ​​prostate cancer the second most common cancer for men and the fourth most common overall. 

‍The American Cancer Society recommends that men who are at average risk get screened for prostate cancer starting at age 50. For men at higher risk (African American men and those who have a first-degree relative like a father or brother diagnosed with prostate cancer) the recommended age is 45. Men with more than one relative diagnosed with early prostate cancer may be advised to start screening even sooner.

Whatever your risk, your daily behaviors can play a powerful role in prevention. Research shows that small lifestyle adjustments, like making small changes to your diet, can lower risk. 

Here are some Microsteps to help you lower your risk for prostate cancer:

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Make an appointment to get your prostate checked. 
‍Consider making the appointment during your birthday month. You’ll never forget when you’re due for another screening if you make a plan to schedule it during an easy-to-remember month.

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Swap red meat for fish or tofu one night a week.
Reducing saturated fat intake is a way to reduce your risk. Try incorporating healthy protein and fat sources into your meals, like cold-water fish, tofu, olive oil, avocado, nuts and seeds.

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Sip green tea in the morning.
Research shows that the polyphenols in green tea may help prevent prostate cancer. Enjoy it hot or add ice for a refreshing cold beverage.
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Block time on your calendar for movement.
‍Treat it like any other meeting! Research shows that medium and high intensity physical activity can reduce your risk. Pick a form of exercise that you enjoy, like jogging, swimming, or playing tennis.

‍Replace the regular milk in your coffee with almond or oat milk.
‍While the risk associated with consuming dairy is small, cutting back on dairy may lower your risk of prostate cancer. Consider non-dairy milks or yogurts as an alternative.

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Drain ground meat after cooking.
‍After cooking ground meat, use a strainer to drain the fat and then blot the meat with a paper towel. This will reduce saturated fat, which is associated with prostate cancer risk.
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At your next doctor’s appointment, discuss your family history.
‍Prostate cancer can be influenced by genetics. Looking into your family history can help you incorporate habits that can help you lower your risk.