Ed ran his first mile after his prostate cancer diagnosis. He just needed to move his body — and move past the fear. Six months later, he was training for a marathon.
Jay felt isolated after his diagnosis. Weeks turned into months. Then, he walked into a support group, found connection, and slowly rebuilt his confidence and his habits.
Victor, a senior executive in the energy sector, never thought stress had anything to do with his health — until he was diagnosed with colon cancer. He started practicing mindfulness during treatment. Now he swears by it.
These stories aren’t rare. In more than two decades working alongside men and families in the cancer space, I’ve seen how the choices people make before, during, and after diagnosis can shape outcomes in powerful ways.
Here’s what we’re up against: Men die nearly six years earlier than women. That gap is driven in part by cancers like prostate, colon, bladder, and lung, which often go undetected until it’s too late. When men do get diagnosed, they’re more likely to face worse outcomes, especially if other chronic conditions are already in play. Using these Six Pillars of Resistance can help shift the timeline, so men can prevent cancer, detect it earlier, and respond better to treatment.
1. Get moving
Why it matters: Physical activity lowers the risk of multiple cancers, boosts immune surveillance, and improves overall health.
Cancer connection: A 2024 New England Journal of Medicine study found that colon cancer patients who walked 90 minutes per week post-treatment reduced their risk of death by 37%. In prostate cancer, regular exercise has been linked to slower disease progression and better survival.
What to do: Walk briskly for 30 minutes, five days a week. If that feels like too much, start where you are and build up. Movement is medicine.
2. Eat smart
Why it matters: What you eat directly affects weight, hormone levels, and inflammation, all key cancer risk factors.
Cancer connection: A 2022 BMJ study found that every 5-point increase in BMI raises the risk of prostate cancer death by 10%. Researchers estimate that 1 in 6 of those deaths could be avoided with a healthier weight.
What to do: Shift toward a Mediterranean-style diet: more fruits, vegetables, whole grains, and healthy fats; less red and processed meat; and fewer ultra-processed foods.
3. Find your balance
Why it matters: Stress disrupts nearly every system in the body, including those that protect against cancer.
Cancer connection: Chronic stress shortens telomeres, the DNA-protecting caps on chromosomes, making cells more vulnerable to mutations. The National Cancer Institute also notes that stress may trigger immune cells to create structures that support tumor growth.
What to do: Build a stress reset into your daily routine: mindfulness, therapy, nature, music, breathing. It’s not fluff; it’s physiological armor.
4. Build your care team
Why it matters: Early detection leads to better outcomes, but that only happens when you’re plugged into proactive care.
Cancer connection: Men with prostate cancer who see both a urologist and an oncologist are significantly more likely to receive biomarker testing, such as circulating tumor cell (CTC) counts, which can guide earlier, more effective treatment.
What to do: Know your family history. Don’t skip checkups. Build a relationship with your doctor before something’s wrong. If you’re already in the fight, make sure you have a full team behind you.
5. Ditch harmful habits
Why it matters: Smoking and heavy alcohol use are still two of the strongest preventable cancer risks. They don’t just increase your odds of getting sick; they make recovery harder, too.
Cancer connection: A 2022 JAMA Oncology review found that patients who kept smoking after diagnosis had a 50% higher risk of death. Smoking also increases recurrence, reduces treatment response, and worsens quality of life.
What to do: If you smoke, quit. If you drink heavily, cut back. If you need help, ask for it. You’re not weak; you’re getting stronger.
6. Strengthen your connections
Why it matters: Social connection affects everything from mental health to immune function.
Cancer connection: A 2023 study in Nature Communications found that men who were socially isolated had a 32% higher risk of cancer-related death. Support systems improve treatment adherence, decision-making, and emotional resilience.
What to do: Reach out to a friend. Join a support group. Let someone in. It doesn’t take a crowd, just a couple of people who’ve got your back.
Where to start: a guide to closing the gap
This isn’t about becoming a different person; it’s about scaffolding small wins into lasting change. If you or someone you love is navigating cancer, you don’t have to guess where to begin.
Start with The Gap Guide, a free download from Men’s Health Network. It lays out the six pillars, shows what evidence says about each one, and helps men map out a plan to close the gap for themselves and their families.
Beating cancer isn’t just about the next doctor appointment; it’s also about everything you do in between. What you eat, how you move, who you lean on, and the questions you ask your doctor all shape your odds. Getting in sync with the six pillars is the other half of the cancer fight.
