3 Healthy Prostate Tips

In men, surrounding the neck of the bladder is an unassuming walnut-sized gland called the prostate. This structure is responsible for secreting fluid that supports the protection and nourishment of sperm. When this gland malfunctions all sorts of systemic upheaval can occur, from mild discomfort to serious disease.

These 3 healthy prostate tips show some options you can consider to keep your prostate healthy and avoid future health risks. If you are already challenged by prostate issues, these tips may also be applicable, maybe even more so.

Prostate Diet

Fuel up with a prostate diet that has been studied to improve your chances of avoiding an inflamed prostate (prostatitis), enlarged prostate and even prostate cancer. Overall a Mediterranean, vegetarian or vegan diet is highly recommended for optimal prostate health.

According to the paper ‘Nutrition and Prostate Health’ by Dr. Neil D. Barnard cited in Physician Committee for Responsible Medicine (PCRM) Food for Life Cancer Program, it was stated that,

“Daily meat consumption triples the risk of prostate enlargement. Regular milk consumption doubles the risk and failing to consume vegetables regularly nearly quadruples the risk.”

PCRM reported how physician and medical author David Perlmutter, M.D. claims, in conjunction with a mostly plant-based diet, avoiding prostate symptoms using the following regimen:

• Vitamin B6, 100 milligrams per day
• 160 milligrams saw palmetto twice per day
• Vitamin E, 400 IU per day with food (100 IU per day if you have high blood pressure)
• Two tablespoons daily of cold-pressed flaxseed oil (loose stool from this adjusts in a week)
• Avoid caffeine and keep alcohol consumption to a mini­mum

A plant-based diet means consuming fresh, minimally “stepped on” fruits and vegetables. Some foods contain important prostate supporting compounds such as beta-sitosterol, vitamin C, lycopene, omega-3 fatty acids, and isoflavones. Some of these foods that may help reduce an enlarged prostate aka benign prostatic hyperplasia (BPH), include:

• Isoflavones – Tofu
• Omega-3 – salmon, flaxseed
• Zinc – sesame seeds, pumpkin seeds
• Vitamin C – Bell peppers, kiwi, broccoli, kale, Brussel sprouts
• Lycopene – Tomatoes, watermelon, apricots, pink grapefruit, papaya
• Beta-sitosterol – avocado, pumpkin seeds, wheat germ, soybeans, pecans

These prostate supporting supplements and unprocessed, plant-based foods are a small example of how simple, non-pharmaceutical choices could make a significant difference.

Use it or Lose It

Your prostate is primarily “worked out” when you have sex. If this gland lies dormant problems may occur.

According to Harvard Medical School, in an Australian study of 2,338 men, those “who averaged 4.6 to seven ejaculations a week were 36% less likely to be diagnosed with prostate cancer before the age of 70 than men who ejaculated less than 2.3 times a week on average.”

Researchers at Harvard University conducted a larger study of 29,342 men between the ages of 46 and 81 reporting “their average number of ejaculations per month in young adulthood (ages 20–29), in mid-life (ages 40–49), and in the most recent year. Ejaculations included sexual intercourse, nocturnal emissions, and masturbation. The scientists found that men who ejaculated 21 or more times a month enjoyed a 33% lower risk of prostate cancer compared with men who reported four to seven ejaculations a month throughout their lifetimes.”

Exercise Your Pelvic Floor

Not only does the actual gland need to stay active but the muscles surrounding your prostate need to be worked out as well. Just like any other muscles, without exercise they can become sedentary and pose a variety of health challenges.

Kegel exercises, often recommended for women, are now suggested for men as well. These exercises are particularly helpful to control urinary flow, a common challenge when the prostate is enlarged.

UCLA Health offers some Kegel exercise options:

• Tighten and hold your pelvic floor muscles for five seconds (count 1 one thousand, 2 one thousand, 3 one thousand, 4 one thousand, 5 one thousand).
• Relax your pelvic muscles. You have just done one Kegel exercise. You should plan to do 10 to 20 Kegel exercises three to four times each day.

Another way:

• Tighten and hold your pelvic floor muscles for five seconds (count 1 one thousand, 2 one thousand, 3 one thousand, 4 one thousand, 5 one thousand).
• Relax your pelvic muscles. You have just done one Kegel exercise. You should plan to do 10 to 20 Kegel exercises three to four times each day.

Some things to remember:

• Do not hold your breath
• Do not push down. Squeeze your muscles together tightly and imagine that you are trying to lift this muscle up
• Do not tighten the muscles in your stomach, buttocks, or thighs
• Relax your pelvic floor muscles between each squeeze

Use these 3 healthy prostate tips to stay ahead of the curve, address current prostate challenges or  as an adjunct to prostate treatment. Always check with your doctor, especially if you are taking any pharmaceuticals. Keeping your prostate in top shape will certainly enhance your quality of life for years to come.