Diet & Exercise Tips For Prostate Health
“What can I eat to reduce my risk of developing prostate cancer?” This is one of the most common questions physicians hear from men concerned about prostate health. Undoubtedly, many hope that their doctor will rattle off a list of foods guaranteed to shield them from disease. Although some foods have been linked with reduced risk of prostate cancer, proof that they really work is lacking, at least for now.
Plant Protein Is A Better Choice Than Animal Protein
To protect your prostate, get the majority of your protein from plants rather than animals. Animal protein typically comes from red meat and dairy products.
Both red meat and dairy foods are associated with inflammation. In addition, consumption of red meat is associated with an increased risk of prostate cancer, while dairy foods were recently shown to significantly increase the risk of dying among men who had been diagnosed with prostate cancer. Plant protein sources include beans, amaranth and quinoa, seeds , lentils, and fermented soy.
Aim For A Healthy Eating Pattern
Instead of focusing on specific foods, dietitians, physicians, and researchers tout an overall pattern of healthy eating and healthy eating is easier than you might think. In a nutshell, here’s what experts recommend:
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Guidelines For A Healthy Diet
Your diet should be:
- Include plenty of fruits and vegetables
- High in fiber
- Low in fat
- Limited in the amount of simple sugars
In addition, drink adequate fluids and be physically active to help achieve and maintain a healthy weight.
A diet that is primarily plant-based includes the following:
- Fruits and vegetables
- Other plant protein sources
Maintain A Balanced Diet
Theyre probably not your favorite part of any meal, but green, leafyvegetables are a good first step toward a healthy prostate. Thesevegetables are full of important vitamins and antioxidants that keep you and specifically, your prostate healthy.
So look for somehealthy recipesthat have lettuce, spinach, kale and broccoli to make your prostate-healthydinner delicious.
While youre filling your plate with these leafy greens, avoid charredmeats. There is believed to be a link between PhIP, a chemical compoundreleased when meat is charred, and an increased risk of cancer.
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It Can Help Improve Urine Flow
Urine should come out in a steady steam, but if a man has a swollen prostate or an inflammation, the prostate can irritate the bladder, causing the urine flow from the bladder through the urethra to be slow or even cut off.
“The improvements seen in urine flow from prostate massage again can be the result of decreasing inflammation in the prostate, which may be contributing to a man’s urinary problems,” says Gonzalez. Men can also try Kegel exercises if they’re experiencing issues with urine flow.
Change How You Look At Exercise And Your Busy Life
You can be busy doing work seated on your desk all day. On the other hand, you can be busy walking or active all day if thats the nature of your job. There is a difference. One is active, one is sedentary.
Put it this way: Be more active!
The word exercise is a turn-off to many, especially if your age, health, and physical state come into the picture. But being active prevents you from being obese which can increase your health risk including prostate cancer.
Heres a prostate-worthy exercise you can insert into your busy life.
Do Kegel exercises even during your routine tasks. You can do it any time.
The benefits are strengthening your pelvic muscles, help control incontinence, supports your bladder, and better sexual function.
How to do Kegel:
- Identify your pelvic floor muscles.
Try these maneuvers that use your pelvic floor muscles: stop urination while in the middle of it, or tighten the muscles that keep you from passing gas.
- Contract your pelvic muscles and hold for 5 seconds.
- Release the muscles slowly in a slow count of 5.
- Do a set of 10, three times a day.
You can do a set after you urinate to get rid of the last few drops of urine. Keep practicing and be patient. For beginners, lying down is the easiest position to do it.
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Symptoms Of Prostate Cancer
- Frequent urge to pass urine, especially at night
- Weak or interrupted urine stream
- Pain or burning when passing urine
- Blood in the urine or semen
- Painful ejaculation
- Nagging pain in the back, hips, or pelvis
Prostate cancer can spread to the lymph nodes of the pelvis. Or it may spread throughout the body. It tends to spread to the bones. So bone pain, especially in the back, can be a symptom of advanced prostate cancer.
Focus On Early Prevention
If you are age 50 or beyond, it is wise to annually have your doctor check the prostate-specific antigen levels in your blood. High PSA levels may indicate the presence of a prostate tumor. This early detection method can help diagnose prostate cancer in its early stages. If your urine turns red, or if the flow of urine gets weaker, see your doctor as soon as possible.
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It May Be Able To Help Treat Prostatitis
Prostatitis is a common inflammation of the prostate gland, which can be caused by a bacterial infection.
“Symptoms include everything from burning from urination to pain with ejaculation, lousy urine stream, and discomfort in perineum behind the scrotum and in front of the rectum,” says Danny Keiller, MD, who specializes in urology at Genesis Healthcare Partners in San Diego and is an advisor to the non-profit organization the Men’s Health Network .
While the primary course of treatment for prostatitis is antibiotics, Keiller says that some doctors have been using prostate massage as a treatment method with positive results, though there are no scientific studies to support this.
Stop Smoking Drink Less
Lastly, smoking and drinking pose a big risk to your health. While not directly related to your prostate, smoking can potentially cause hormonal imbalances and introduce carcinogens to your body. Both of these things can increase your risk for prostate cancer.
Heavy drinking can also cause problems to your prostate. Studies have found that men who drink more are at a higher risk of developing prostate cancer when they grow older.
Thats why its a good idea to quit smoking and cut back on your drinking if youre a heavy drinker.
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Exercise At Least Three Times A Week
Men with early-stage prostate cancer who did vigorous exercise for at least three hours every week activated more tumor-suppressing genes and more genes involved in repairing DNA than those who exercised less, according to a study presented to the American Society of Clinical Oncology.
A healthy lifestyle can reduce risk for many health issues, including prostate problems. Exercise is already recommended to improve health, however, if youre having prostate-related symptoms such as erectile dysfunction, frequent urination or trouble urinating, or elevated PSA levels, contact us to schedule a screening.
Using Pads Or A Sheath
Absorbent pads and pants can be worn inside your underwear, or may replace your underwear altogether. These will soak up any leaks.
Urinary sheaths can also help with dribbling. They look like condoms with a tube coming out of the end. The tube connects to a bag that you can strap to your leg under your clothing.
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Get A Prostate Exam Each Year
As part of your annual mens health exam at Mens T Clinic®, our physicians check the health of your prostate. Every man receives a digital rectal exam . Yup, thats the awful test where a doctor sticks a gloved finger up your anus and you cough. But the awful test could save your life.
If youre between ages 55-69 or at high risk for prostate cancer, we may also recommend a prostate-specific antigen blood test to determine if your levels of PSA are within normal ranges. We may also advise you to get your first test at age 40 or so, to help establish a baseline normal value unique to you.
Show your prostate you care by contacting our Mens T Clinic®office that’s nearest you — in Dallas, Frisco, The Colony, Houston, Cypress, Pearland, Pasadena, Grapevine, and Spring, Texas. You can phone us or use the online booking form to set up a mens health consultation today.
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Choose Foods That Can Reduce Inflammation And Help With Better Prostate Health
For better prostate health you want to choose foods that can reduce inflammation or at least not promote it. These foods are largely found in the Mediterranean diet, which includes oily fish , lots of fruits and vegetables, whole grains , and foods that provide healthy fats such as avocados, olives, nuts, and seeds.
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How Does The Prostate Work
Playing an essential role in reproduction, the prostate produces a fluid that, combined with sperm cells from the testicles and other glandular fluids, makes up semen. Prostate fluid contains elements that make semen an ideal substance for sperm cells to live in, including enzymes, zinc and citric acid. One key enzyme is the prostate-specific antigen , making the semen more fluid. The prostate muscles also help the semen forcefully press into the urethra and expel outwards during ejaculation, preventing fluids from heading up to the bladder. The prostate also plays a role in hormone metabolism and helps regulate urine flow.
How Do You Know If Prostate Problems Have Started
The prostate is considered the master gland to masculinity. During your 20s, your prostate works like clockwork – you drink tons of water without feeling the urge to relieve yourself for hours. When you do, you enjoy a powerful stream and feel contented to empty your bladder.
When your prostate is healthy, you are able to stay hard without losing your erection and have no trouble enjoying all the benefits of your intimate relationships.
As you grow older, things can take a turn for the worse – you start urinating more than usual during the day. Even at night you need to get up two to three times to go to the bathroom. Urinary issues related to prostate health can affect your sleep patterns and ability to perform other tasks without interruption.
You find yourself having to urinate more than usual and dont think theres anything to worry about. You find yourself standing over the toilet bowl waiting to start and when your waterworks finally spring into action, you experience the discomfort of a weak urine flow that produces an embarrassing dribble. But you still dont think theres anything to be concerned about.
As time goes on, you feel the urge to relieve yourself at all times of the day and night. It begins creeping into other parts of your life especially your personal life and your intimate relationships. You may start losing your hard erection and worry about your ability to satisfy your partner in bed.
Eat Your Fruits And Vegetables
The effect a nutritious diet has on your health is almost without limits, and this includes your prostate health. If you eat more fruits and vegetables, youre adding more cancer-fighting antioxidants to your system. Enjoy fruits and veggies that are rich in color, like berries, broccoli, tomatoes, and dark leafy greens.
Youd also do well to steer clear of animal fats that negatively impact your cardiovascular health and instead turn to fish, which contains ample amounts of omega-3 fats. These nutrients support your health on every level, including your immune system.
Change Your Bad Habits Without The Psychological Breakdown From Withdrawal
The toxins, carcinogens, and alcohol deplete the antioxidants in your body making you more susceptible to different health problems including prostate cancer.
The benefits of quitting smoking.
Stop Smoking or Tobacco cravings with these tips:
1. Take note of your personal reasons to quit.
It should be strong enough to outweigh your urge for just one drag.
2. Make a plan. Set a date to quit and stick to it.
Smoking and tobacco use is an addiction, which means your brain is hooked on nicotine. But your goal is to quit.
3. Go for nicotine replacement therapy to combat withdrawal.
Prescription nicotine in the form of nasal spray or inhaler is available. Nicotine patches, gum, and lozenges can be bought over the counter. There are also quit-smoking programs that increase your chances of success.
Quit Smoking Magic is a program you may want to check.
4. E-cigarettes helps you quit smoking according to recent studies.
Be aware of the nicotine dosage though as it can re-activate your cravings if you consume the same content as those in cigarettes.
5. Ask your doctor for medications that can ease withdrawal symptoms like depression.
6. Find new ways to unwind or relax.
Nicotine gives this relax feeling thats why it is addicting. When a craving comes in, divert your time for a hobby, do exercise, listen to music, or any other activities. If you usually smoke after a meal, try chewing gum instead.
7. Seek support from loved ones. They will encourage you to go on.
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Ways To Stay On Top Of Prostate Health
The nut-sized gland called the prostate lies between the base of your penis and your bladder. This small gland has a mighty job: It must produce the seminal fluid that carries your sperm into a partner and allows you to ejaculate.
When your prostate isnt healthy, you dont feel well, either. Although the most common condition that affects your prostate is benign prostatic hyperplasia , the most deadly is prostate cancer, which kills more than 34,000 men in the United States each year.
Because the prostate sits so near the bladder, if it gets too large it can interfere with your ability to urinate. Although BPH doesnt cause cancer, both BPH and prostate cancer have similar symptoms, including urinary incontinence, dribbling, and failure to void urine.
Prostate cancer is rare. However, BPH is common, with its risk increasing as you age.
Our physicians at Men’s T Clinic® are specialists in mens health. Thats why we encourage you to adopt the following five prostate-healthy lifestyle habits, no matter how old you are. And fortunately, prostate-healthy habits increase your overall health, too.
It Feels Really Freaking Good
The “male G-spot” is packed with thousands of nerve endings, which means that when you stimulate it, it feels really, really good. In fact, some men report being able to reach orgasm from prostate stimulation alone.
While there is not enough research to suggest that prostate orgasms specifically can lower your risk of prostate cancer, generally speaking, having more orgasms is a good thing for your prostate health: according to one Australian study, men who had five or more orgasms per week were 34% less likely to develop prostate cancer than men who had fewer than one orgasm per week.
Ready to go on the hunt for the male G-spot? Check out our tips for how to get started. Make sure to start slow and use plenty of lube, and happy hunting.
And if you’re looking for some prostate massager recommendations, look no further. We’ve listed a few of our favorite sex toys below.
The Vector is C-shaped because it doesnt just massage your prostate, it also stimulates your perineum, which is the space between your anus and scrotum. The perineum is a highly erogenous zone, yet its often ignored. No one really thinks to stimulate it during oral, manual, or penetrative sex. Read our full review of the Vector here.
LoveHoney’s inflatable butt plug is insane, obviously. That said, it really fills up your insides. Read our full review of the inflatable butt plug here.
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How Do You Keep Your Prostate Healthy
A recent study conducted on a large cohort of men throughout their life found that frequent ejaculation with a partner or solo reduces the risk of prostate cancer. Additionally, keeping your waist within a reasonable size with exercises can go a long way to keeping your prostate and your sex life in great shape.
Stay away from processed foods as much as you can and eat whole foods which nurture your body. What is good for your heart is good for your prostate. Age doesnt matter if you have your prostate health under control.
However, as you age, muscles around your bladder can become weak. This can lead to erectile dysfunction issues as well as prostate issues. Whats most important to naturally cure prostate problems is to do relevant exercises which will also improve sexual function.
Thousands of men around the world have waved good-bye to worrying about nagging urinary problems with this best natural prostate cure. Theyve rediscovered their sexual health, eliminated poor urination, restored healthy prostate function and rekindled the intimacy they thought was gone forever.