About 1 in 8 men will be diagnosed with prostate cancer at some point in their lives, and about 33% of men ages 65 and older will experience benign prostatic hyperplasia (BPH). It's also estimated that up to 50% of men will experience one or more symptoms of prostatitis in their lives. Although preventative tips aren't always enough to completely eliminate risk, a proactive approach to maintaining a healthy prostate can help. Here, we'll provide a few essential tips to improve your prostate health and lower your risk of common conditions.
10 Tips to Help Promote Prostate Health
You can do several things to keep your prostate healthy, from getting regular exercise to reducing your intake of red meat. Even making small changes can have a big impact, but it's also important to talk with your urologist. Your doctor can provide individualized guidance on ways to promote your health, along with prostate cancer screening recommendations. Generally, the following tips can help with overall health and prostate function.
1. Maintain a Balanced and Nutritious Diet
Eating a healthy diet can be one of your strongest tools for supporting prostate health. In fact, there are several foods that you can add to your diet for a healthier prostate. Consider the following:
- Eat more fruits and vegetables: They're rich in antioxidants, fiber, and vitamins that protect against cellular damage.
- Incorporate healthy fats: Choose omega-3 fatty acids from sources like salmon, sardines, walnuts, and flaxseeds.
- Limit red and processed meats: Studies link frequent consumption of red meat and processed deli meats with a higher risk of prostate issues, so it's best to avoid or limit them.
- Consume more plant-based foods: Beans, lentils, soy, and whole grains are full of beneficial nutrients that improve your health.
- Stay hydrated: Proper fluid intake supports urinary function and overall health.
Following a Mediterranean-style diet, which emphasizes whole foods, healthy fats, and lean proteins, has also been associated with reduced inflammation and better prostate outcomes.
A good diet can also help you maintain a healthy weight, which may reduce your risk of several prostate issues. Since obesity is often linked to a higher risk of prostate cancer and other conditions, this is an essential part of overall wellness.
2. Exercise Regularly
Exercise and prostate health also go hand in hand. Regular exercise can help improve immune function and support hormone balance, which can help reduce the risk of an overly enlarged prostate and other prostate-related issues. Routine movement can also reduce inflammation throughout the body, including within the prostate gland.
Some exercise tips for better prostate health include:
- Aim for 30 minutes of aerobic exercise most days of the week (brisk walking, cycling, swimming, jogging, etc.).
- Incorporate strength training two to three times per week, targeting major muscle groups.
- Add pelvic floor exercises to support the bladder and prostate.
- Practice gentle stretching or yoga to help improve circulation and relieve pelvic tension.
- Start slowly and build up over time.
- Try to stay consistent.
- Listen to your body and don't push through discomfort.
With regular exercise and healthy eating, you can manage your weight more easily, especially belly fat, which is associated with an increased risk of prostate cancer. However, always talk to your doctor before changing your exercise regimen.
3. Get Regular Screenings and Checkups
While a healthy lifestyle is a great way to reduce your risk of prostate conditions, it's still important to get regular screenings and checkups from a healthcare professional. Prostate cancer screening often includes a PSA (prostate-specific antigen) blood test and a digital rectal exam (DRE). This typically starts around age 50, but it may be recommended earlier if you have a family history or several risk factors. Always talk to your doctor about your personal and family medical history to determine the right screening plan for you. And remember, while regular screenings won't reduce the risk of developing prostate cancer, early detection can save lives.
4. Don't Hide From the Sun
Moderate sun exposure can help your body produce vitamin D, which plays a role in immune health and may be linked to reduced prostate cancer risk. Aim for about 10 to 15 minutes of sunlight a few times a week, depending on your skin tone and location. However, don't skip out on the sunscreen. Always balance safe sun exposure with proper skin protection to avoid sunburn.
5. Be Careful About Supplements
Not all supplements are beneficial, especially when it comes to prostate health. One study published in the Journal of the National Cancer Institute found:
- Selenium supplements may nearly double the risk of aggressive prostate cancer in men who already have high selenium levels.
- Vitamin E supplements can more than double the risk of prostate cancer in men with low selenium levels.
Unless recommended by a healthcare provider, it’s best to get nutrients from food rather than high-dose supplements. Always check with your doctor before taking new vitamins or minerals.
6. Know Your Family History
Your family’s medical history can offer important clues about your prostate cancer risk. If your father, brother, or other close relative has had prostate cancer, your risk may be significantly higher. Share this information with your doctor, as it may affect:
- When you begin screening.
- How often you get screenings or tests.
- Whether genetic testing is appropriate.
While a family history of prostate cancer doesn't necessarily mean that you will get it, it's better to know and start screenings early. Your doctor will provide you with more recommendations based on your health history.
7. Manage Stress and Mental Health
Chronic stress can lead to inflammation and hormonal changes that negatively impact your health, including your prostate. Stress management also helps with sleep, energy levels, and overall quality of life. Although it can be challenging to mitigate stress, there are a few techniques you can incorporate to help. Some of these include:
- Practicing mindfulness or meditation
- Taking breaks and engaging in hobbies
- Staying connected with friends and loved ones
- Getting support from a therapist or counselor if needed
Caring for your mental health is an integral part of your physical health. If you're struggling to address chronic stress or are feeling symptoms of depression or anxiety, it's important to talk with a mental health professional.
8. Avoid Harmful Habits
There are also several habits that can increase the risk of getting prostate cancer or other conditions. While some are worse than others, it's best to work with your doctor to cut back or eliminate potential triggers. For example:
- Limit alcohol to moderate levels or cut it out completely. Excessive intake may disrupt hormone balance and cause other health issues.
- Quit smoking. Smoking is linked to more aggressive forms of prostate cancer and overall poor health outcomes.
- Cut back on caffeine if you’re experiencing urinary urgency or bladder irritation.
If you're struggling to manage the consumption of alcohol or tobacco, talk to your doctor about the resources available.
9. Stay Sexually Active (as Appropriate)
Some studies suggest that regular ejaculation may have a protective effect on prostate health. While more research is needed, maintaining a healthy sex life may support both physical and emotional wellness. Open communication with your partner and doctor can help ensure that your sexual activity is comfortable and appropriate for your health needs.
10. Watch for Warning Signs
Finally, keep an eye out for any warning signs of potential prostate issues. In doing so, you can take action sooner and help reduce the risk of more serious outcomes. Some common symptoms to look for include:
- Difficulty starting or stopping urination
- Weak or interrupted urine flow
- Frequent urination, especially at night
- Pain during urination or ejaculation
- Blood in the urine or semen
- Pelvic or lower back discomfort
If you notice any of these symptoms or experience other worrisome changes, don't delay. Schedule an appointment with your doctor or urologist as soon as possible. Even if it's something small, it's not worth the risk, as early detection can make a huge difference in long-term prognosis.
Improving prostate health doesn't have to be overwhelming or complicated. You can take a proactive role in your health and wellness with a few small, intentional steps. At Byram Healthcare, we're here to help support men's health and overall urological conditions. Whether managing a prostate condition or looking for quality urological supplies delivered discreetly to your door, Byram has you covered. Explore our urology products and educational resources to stay informed and feel empowered today.
