If you're like me, you worry about the men in your life developing prostate cancer, just like they worry about the women in their life developing breast cancer.

While our genes play a big role in the risk for prostate cancer, a new study finds a healthy lifestyle can make a difference in whether you die from it. Researchers found that among men who had an increased risk for prostate cancer, those who maintained a healthy lifestyle were much less likely to die of prostate cancer over nearly three decades.

And just what is a healthy lifestyle? Exercising regularly, not smoking, maintaining a healthy weight, choosing fish over processed meat and eating tomato products (rich in lycopene), according to researchers.

Men who followed the healthy life prescription had a 1.6% lifetime risk of dying from prostate cancer compared to a 5.3% chance among men with unhealthy habits.

The study was published in the journal European Urology and involved over 12,000 men. All were health professionals who, starting in the 1980s, completed questionnaires on their health and lifestyle habits. Blood samples were also analyzed for genetic data. Over 27 years, 3,000 developed prostate cancer and 435 died from it. Men with genetic risk scores in the top 25% were four times more likely to die of the disease. But those whose lives included four of six healthy lifestyle factors cut their odds of dying from prostate cancer by 45% versus men who adhered to less than four.

Participants were given a point for each of six healthy lifestyle factors: keeping weight below the obesity cutoff; regularly getting vigorous exercise like jogging; not smoking; eating fatty fish (like salmon); eating tomato products; and limiting processed meats (like bacon and sausage).

Researchers wrote that of all the lifestyle habits, exercise was the most important, followed by maintaining a healthy weight.

That's good advice for all of us: keep moving and maintain a healthy weight.

Q and A

Q: Do I need to eat differently in the summer than the winter?

A: Think hydration in the summer as we spend more time outdoors and are more likely to be active. We may sweat more, which can lead to dehydration and loss of electrolytes. Try to drink more water and take advantage of seasonal produce that is higher in water content, such as watermelon, cucumber, berries, celery and lettuce. To increase your electrolyte consumption, add dairy products, meat, leafy greens, whole grains and oranges to your plate. Limit beverages that dehydrate your body such as caffeine, alcohol and sugary soft drinks.

RECIPE

Servings: 4

I'm a big fan of zucchini. It's a member of the squash family that is so versatile. I like to choose smaller zucchini because they have a sweeter flavor, but large are good too. All zucchini is low in calories but packed with nutrients. A cup of chopped zucchini has 35% of the daily recommended amount of vitamin C, which helps support your immune system. Here's a great alternative to french fries from Hy-Vee.com.

ZUCCHINI VEGGIE FRIES

Servings: 4

Nonstick cooking spray

5 cups zucchini, cut into sticks

1 tablespoon olive oil

1 teaspoon no-salt seasoning blend

1 teaspoon fresh parsley, finely chopped

Hot chile pepper sauce, optional

Grease a wire rack with nonstick cooking spray and place on a large, rimmed baking pan. Preheat oven to 425 degrees F. Toss vegetables with olive oil and seasoning blend in a large bowl. Place onto prepared baking pan. Bake for 20 minutes or until beginning to brown. Sprinkle fries with parsley and serve with hot chile pepper sauce, if desired. Serves 4.

Per serving: 50 calories; 2 grams protein; 5 grams carbohydrates; 4 grams fat; 0 cholesterol; 1 gram fiber; 3 grams sugars; 10 milligrams sodium.

========

Charlyn Fargo is a registered dietitian with SIU School of Medicine in Springfield, Illinois, and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.