The best diet and exercise tips for keeping a healthy prostate for men
All men, regardless of age, should be concerned about their prostate health. Here are the best diet and exercise tips for keeping a healthy prostate at men. These tips are based on more than 200 studies conducted over 15 years.
Although prostate disorders such as prostatitis, benign prostatic hyperplasia, and prostate cancer generally do not affect men until they are in their 40s or older, the time to help prevent prostate problems and support prostate health is now. However, whenever symptoms of prostate disease do occur, it is important to seek professional medical help with a diagnosis.
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.
Healthy Aating 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:
- Eat at least five servings of fruits and vegetables every day. Go for those with deep, bright color.
- Choose whole-grain bread instead of white bread, and choose whole-grain pasta and cereals.
- Limit your consumption of red meat, including beef, pork, lamb, and goat, and processed meats, such as bologna and hot dogs. Fish, skinless poultry, beans, and eggs are healthier sources of protein.
- Choose healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados. Limit saturated fats from dairy and other animal products. Avoid partially hydrogenated fats (trans fats), which are in many fast foods and packaged foods.
- Avoid sugar-sweetened drinks, such as sodas and many fruit juices. Eat sweets as an occasional treat.
- Cut down on salt. Choose foods low in sodium by reading and comparing food labels. Limit the use of canned, processed, and frozen foods.
- Watch portion sizes. Eat slowly, and stop eating when you are full.
- Try natural therapies: Natural prevention and treatment approaches for prostate health include acupuncture, biofeedback, homeopathy, hormone restoration, massage, reflexology and stress management techniques.
- Follow a prostate friendly lifestyle: Smoking, inadequate sleep, some medications, and alcohol use can have a negative effect on prostate health.
- Consume cancer-killing foods: Some foods and their components have anticancer abilities, including but not limited to lycopene, turmeric/curcumin, folic acid, and vitamin D.
- Consume green tea: Green tea contains catechins, antioxidants that can slow the cancer cell growth, promote cancer cell death. Men who drink green tea can reduce the risk of developing prostate cancer by as much as 70 percent when compared with men who don’t drink green tea.
- Eat omega-3 rich foods: Found in certain fish, omega 3 fats fight inflammation, a process that destroys the body’s natural antioxidants and weakens the immune system, making the body more vulnerable to disease.
- Avoid foods and additives that harm the prostate: Some foods, supplements, and additives can harm the prostate, including but not limited to meat, calcium, chondroitin, and foods high in sugar.
In addition to eating a healthy diet, you should stay active. Regular exercise pares down your risk of developing some deadly problems, including heart disease, stroke, and certain types of cancer. And although relatively few studies have directly assessed the impact of exercise on prostate health, those that have been done have concluded, for the most part, that exercise is beneficial. For example:
- Based on questionnaires completed by more than 30,000 men in the Health Professionals Follow-up Study, researchers found an inverse relationship between physical activity and BPH symptoms. Simply put, men who were more physically active were less likely to suffer from BPH. Even low- to moderate-intensity physical activity, such as walking regularly at a moderate pace, yielded benefits.
- Using data from the Health Professionals Follow-up Study, researchers also examined the relationship between erectile dysfunction (ED) and exercise. They found that men who ran for an hour and a half or did three hours of rigorous outdoor work per week were 20% less likely to develop ED than those who didn’t exercise at all. More physical activity conferred a greater benefit. Interestingly, regardless of the level of exercise, men who were overweight or obese had a greater risk of ED than men with an ideal body mass index, or BMI.
- Italian researchers randomly assigned 231 sedentary men with chronic prostatitis to one of two exercise programs for 18 weeks: aerobic exercise, which included brisk walking, or nonaerobic exercise, which included leg lifts, sit-ups, and stretching. Each group exercised three times a week. At the end of the trial, men in both groups felt better, but those in the aerobic exercise group experienced significantly less discomfort, anxiety and depression; and improved quality of life