Are you looking for ways to maintain healthy prostate function? Here are 10 tips to help you keep your prostate healthy and functioning optimally. You’ll feel the difference a balanced diet and lifestyle can make in your overall well-being.
Quick facts: Health Tips For Prostate
- ✅ Prostate cancer is the most common cancer in men in the United States, with an estimated 174,650 new cases in 2019. (American Cancer Society)
- ✅ Eating a diet rich in vegetables and fruits and low in red and processed meats is associated with a reduced risk for prostate cancer. (Harvard Medical School)
- ✅ Exercise is associated with a reduced risk for prostate cancer, and may help slow the progression of the disease in those who have it. (Mayo Clinic)
- ✅ Vitamin E supplementation is associated with a higher risk of prostate cancer. (U.S. National Library of Medicine)
- ✅ Drinking green tea is associated with a reduced risk of prostate cancer. (American Cancer Society)
Making changes to your diet can be a great way to improve your prostate health. It’s important to make sure you get enough of the essential vitamins and minerals, as well as limiting your intake of unhealthy fats and processed foods. Eating a balanced and healthy diet can go a long way towards keeping your prostate healthy and functioning properly.
Let’s take a look at some specific dietary changes you can make:
Increase intake of fruits and vegetables
Eating a variety of fruits and vegetables is important for maintaining a healthy diet. Fruits and vegetables are an excellent source of essential vitamins, minerals, and antioxidants that are beneficial for prostate health. Eating five portions (600-800g) of fresh, frozen, or canned fruits and vegetables daily can improve overall health.
Dark green leafy vegetables such as spinach, broccoli, kale, cabbage, and Swiss chard are particularly high in beta-carotene which has been linked to lower rates of prostate cancer. Eating a variety of different colored fruits and veggies everyday provides your body with the best nutrition possible. Consuming whole foods rather than processed meals will provide the most nutritional benefit to your body.
Additionally increase consumption of oily fish like salmon or tuna as these contain essential fatty acids which can be beneficial for prostate health.
Reduce intake of red meats
Reducing consumption of red meats is an important dietary habit to adopt in order to maintain prostate health. Red meats are high in saturated fat, which can increase an individual’s risk for developing prostate cancer and other chronic diseases. Therefore, it is recommended to avoid eating processed red meats, such as bacon and sausages, as well as avoid consuming large amounts of red meat at one meal.
Replacing these items with lean cuts of poultry and plant-based proteins may be beneficial. Also, eating fish that are high in omega-3 fatty acids (salmon, mackerel, sea bass) can be beneficial for supporting overall health. Eating a diet primarily composed of fresh fruits and vegetables will also help reduce the risk of developing prostate cancer by providing a variety of antioxidants that support healthy cells.
Avoid processed and fatty foods
In order to maintain prostate health, it is important to reduce your intake of processed and fatty foods. Processed foods such as canned and frozen meals often contain preservatives and additives that can have an adverse effect on prostate health. Similarly, fatty foods such as red meats, full-fat dairy products and fried foods should be avoided in order to limit the amount of unhealthy fats entering the body. Eating too much of these types of food can cause inflammation which can lead to an enlarged prostate.
Instead, increase your intake of Prostate-friendly foods such as fish, nuts and beans which are rich in Omega-3 fatty acids. Also focus on increasing your intake of fruits and vegetables for their anti-inflammatory properties and their high levels of vitamins, minerals and antioxidants that may help protect against diseases linked to an enlarged prostate.
Exercise can play an important role in keeping your prostate healthy. Regular exercise is associated with lower risk of developing prostate cancer, as well as lower risk of prostate enlargement. Exercise can also help reduce stress levels, which can contribute to better overall health.
Let’s take a look at some of the best exercise choices for prostate health:
Increase physical activity
Regular physical activity is important for overall prostate health. It increases blood flow to the prostate and helps reduce inflammation. Exercise can also help decrease the risk of prostate cancer and other chronic diseases by strengthening the immune system. Studies have shown that regular aerobic exercise can reduce PSA levels, which are a common marker of prostate cancer.
There are many different types of exercises that can benefit men’s health, such as:
- Strength training
Even if you don’t have much free time available it’s important to try to find ways to fit in some form of exercise into your schedule each day. Aim for at least 30 minutes per day and make sure to take time for yourself outside of work or other commitments.
Perform strength training exercises
Strength training exercises are important for prostate health as they help to reduce the risk of benign prostatic hyperplasia, strengthen muscles, maintain bone density, and improve balance.
Strength training exercises involve using resistance or weights to increase muscle mass and strength. This type of exercise can be performed using free weights, machines, resistance bands, or even bodyweight exercises such as push-ups and sit-ups. It is important to consult a doctor prior to starting a new routine and focus on proper form when performing any exercise.
Strength training should be supplemented with other exercises such as aerobic activities, stretching, balance and flexibility exercises for comprehensive fitness benefits.
Do cardiovascular exercises
Cardiovascular or aerobic exercise refers to any activity involving the use of large muscle groups that increases the heart rate and breathing rate. It is important for prostate health because it can help improve blood flow, reduce inflammation, and decrease the risk of developing cancer.
Examples of cardiovascular exercises include walking, jogging, running, swimming, and biking. It is recommended to do at least 30 minutes of moderate aerobic exercise 3-5 times per week for optimal prostate health. Additionally, men over 40 should include some type of resistance exercise such as strength training as part of their regular workout routine as well for maintaining overall physical health and strength.
Supplements can be a great way to help maintain your prostate health. Vitamin E, selenium, and saw palmetto are all common supplements that can be beneficial and may help reduce inflammation, inhibit growth of tumors, and reduce swelling of the prostate.
Let’s discuss some further benefits of supplements for prostate health:
Take a daily multivitamin
Taking a daily multivitamin is one of the best ways to ensure prostate health. Multivitamins provide essential vitamins and minerals that help support healthy hormonal balance, which can be beneficial for prostate health. Vitamins A, C, D, E, and K are all found in a multivitamin as well as essential minerals such as zinc. Zinc is especially important for supporting healthy prostate function and has been studied in cancer prevention.
Additional benefits from a daily multivitamin include:
- Improved energy levels
- Improved metabolism
It is recommended to take a multivitamin with breakfast to ensure proper absorption throughout the day.
Consider taking omega-3 fatty acids
Omega-3 fatty acids are essential for overall health, and can help with prostate health. Omega-3 fatty acids are a type of polyunsaturated fat found in fish, seafood, nuts and seeds. They have anti-inflammatory effects which may help improve prostate health. Some studies suggest that omega-3 fatty acid supplements may reduce inflammation associated with benign prostatic hyperplasia (BPH), a condition affecting the prostate and bladder.
In addition to these benefits, omega-3s also help support cardiovascular health by supporting healthy cholesterol levels, blood pressure and heart rhythm. Supplements containing omega-3 fatty acids are widely available in grocery stores, pharmacies and online retailers. Look for supplements that contain at least 200 milligrams of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) each day.
Talk to your doctor about taking selenium
Selenium is a mineral found naturally in some foods, and it can also be taken as a supplement. Supplementation with selenium may help to protect against prostate cancer, and research suggests that it might have anti-inflammatory properties.
People who take selenium supplements should talk to their doctor about the appropriate dosage for them, as taking too much can cause some serious side effects. For example, high doses of selenium supplements can lead to nausea and vomiting, skin rashes, hair loss, brittle nails and fatigue. It is not recommended that people take more than 400 mcg per day of selenium as a supplement without consulting their doctor first.
Stress is an inevitable part of life, but it can have an impact on your prostate health. High levels of stress can lead to various physical and mental health issues, such as an increased risk of prostate cancer. Managing stress through relaxation techniques, yoga, and other methods can help to reduce the impact it has on your prostate health.
Let’s look at 10 health tips to help manage stress:
Practice relaxation techniques
Practicing relaxation techniques such as yoga, meditation, and deep breathing can help reduce stress, which in turn can help improve prostate health. Stress triggers the body’s natural fight-or-flight response, causing the release of hormones that can disrupt prostate functioning. Therefore reducing stress can reduce this disruption.
Relaxation techniques focus on calming both mind and body to lower levels of tension and focus one’s attention on the present moment. This can include things like
- mindful breathing or light stretching for physical relaxation,
- or guided imagery scripts for mental relaxation.
Regularly practicing these techniques has been shown to reduce symptoms of stress and anxiety levels in multiple studies.
Exercising regularly is an important factor for prostate health. Not only does it help to reduce stress and maintain a healthy weight, but it can also help to reduce the risk of developing prostate cancer.
Regular exercise helps keep your body hormones balanced, builds muscle and burns fat, which can help maintain healthy testosterone levels in men, while keeping inflammation down. It is recommended that low-impact exercises such as walking or swimming are best for older men and those with existing conditions or chronic illnesses. Additionally, a combination of cardio-respiratory and resistance training activities should be done two to three times per week at moderate intensity for 30 minutes or more.
Get enough sleep
Getting enough sleep is essential for physical and mental health. It can help reduce the impact of stress, promote overall well-being, and improve cardiovascular health – all of which are essential for prostate health. During sleep, the body repairs itself from the stresses of daily life. Therefore, not getting enough sleep can weaken the body’s ability to fight disease or infection, making it vulnerable to prostate issues such as inflammation or cancer.
To get the recommended seven to nine hours of sleep every night it is important to:
- Stay away from screens (television and smartphone) before bed.
- Practice relaxation techniques such as deep breathing or yoga stretches before bedtime.
- Keep a consistent schedule with consistent bedtimes and wake times.
Screening is an important step in maintaining prostate health. A prostate-specific antigen (PSA) test and digital rectal exam (DRE) are two common tests physicians use to screen for any issues with the prostate. It is recommended that men over 50 years old get tested for prostate health annually.
Let’s discuss the other ways to keep your prostate healthy:
Get a prostate exam
Getting a regular prostate examination is a crucial step in maintaining prostate health. During a prostate exam, your doctor will perform a digital rectal exam (DRE) by inserting a gloved and lubricated finger into the rectum to feel for any abnormalities in the prostate. This exam should be performed routinely for men over 40 or those with an increased risk of prostate cancer.
In addition, many doctors recommend getting tested for Prostate-Specific Antigen (PSA). PSA testing measures the level of PSA, which is produced by the prostate and can reveal potential problems or changes in its size that might suggest cancer. Blood tests like these should also be done routinely to ensure early detection and proper treatment of any concerning issues.
Have your PSA levels checked
The Prostate Specific Antigen (PSA) test is used to screen for prostate cancer among men. The test measures the level of PSA in the blood, which is produced by the prostate gland. High levels can indicate a problem such as an enlarged prostate due to benign prostatic hyperplasia (BPH) or, in rare cases, prostate cancer.
If your PSA levels are elevated, your doctor may decide to order additional tests such as a digital rectal exam or a biopsy. It’s important to talk to your doctor about when screening tests are appropriate and what factors should be considered when interpreting results.
Additionally, lifestyle changes such as eating a healthy diet and exercise can help protect the health of your prostate.
Talk to your doctor about prostate cancer screening
Prostate cancer is the second most common type of cancer in men, and if it is not caught early it can become difficult to treat. This is why it’s important for men to talk to their doctor about prostate cancer screening.
When talking with your doctor, you should discuss your risk factors for prostate cancer, such as age, race, family history, and lifestyle. Your doctor may recommend a digital rectal exam or a prostate-specific antigen (PSA) test to help diagnose prostate cancer early.
If you are between the ages of 45 and 70, you should also consider talking to your doctor about prostate-specific antigen (PSA) testing. This allows doctors to measure your level of PSA in the blood and can often detect signs of early stage prostate cancer before any symptoms appear. Your doctor can determine what type of screening test is most suitable for you depending on your risk factors and overall health status.
FAQs about: Health Tips For Prostate
Q1: What is the best diet for prostate cancer prevention?
A1: Eating a healthy diet is important for prostate cancer prevention. Foods that are high in antioxidants, such as fruits and vegetables, may be beneficial. Eating a diet low in red and processed meats, and high in fiber can also be beneficial.
Q2: Are there any lifestyle modifications that can help reduce prostate cancer risk?
A2: Yes, there are some lifestyle modifications that can help reduce the risk of prostate cancer. Regular exercise, avoiding smoking, and reducing alcohol consumption can all help reduce the risk of prostate cancer.
Q3: Are there any supplements I can take to reduce my risk of prostate cancer?
A3: While there is no definitive evidence that taking supplements will reduce the risk of prostate cancer, there is evidence to suggest that certain supplements may help. Selenium, lycopene, and omega-3 fatty acids may all be beneficial. It is important to speak to your doctor before taking any supplements.