Prostate health is a topic many men don’t think about until they begin to experience symptoms, such as urinary urgency or the need to dash to the bathroom every few hours. These are signs of an enlarged prostate (benign prostatic hyperplasia, BPH) or of prostatitis, two common prostate problems. The subject of prostate health may also come up for men who are having problems with fertility or for those who may be facing the challenge of erectile dysfunction. For the nearly 240,000 men who are diagnosed with prostate cancer each year, prostate health takes an immediate front seat. The time to think about prostate health and how to restore and support it is now. To help you get started, here are 7 steps to prostate health you can easily incorporate into your lifestyle.
Step 1: Strengthen that Pelvic Floor
Are you ready to exercise your pelvic muscles? The good news is, you don’t need special shoes, you won’t break a sweat, and you don’t even have to get out of your chair. Kegel exercises fit every one of these criteria, and they also are an excellent way to strengthen the pelvic floor muscles. To do Kegel exercises for prostate health, you repetitively tighten the pubococcygeus (PC) muscle, which is a muscle that runs from the pubic bone to the tail bone. It is also the same muscle you clench when passing gas.
This clenching action, practiced several times a day with 20 to 40 repetitions each time, can help men achieve better control of urinary flow, enhance sexual arousal, and improve prostate health. Keeping your PC muscle toned may help reduce or eliminate an inflamed prostate. Kegel exercises are also recommended before men undergo prostatectomy (prostate surgery) because they can facilitate recovery in men.
Step 2: Get Outside
Exercise and prostate health are a winning combination. Both aerobic and anaerobic exercise (resistance exercise) can help reduce your risk of an enlarged prostate, prostatitis, and prostate cancer. One excellent reason to keep exercising is to keep your weight at a healthy level, because being overweight or obese increases your risk of prostate cancer and also hinders recovery from prostate treatment. Exercise for prostate health can boost your immune system, making you less likely to fall victim to prostate problems, and helps your body resist inflammation, which contributes to prostate disease.
Need more convincing? Research has shown that men who exercise the equivalent of three to six hours of walking every week are less likely to develop prostate cancer so all the more reason to exercise for prostate health! In another study, men who already had prostate cancer had a 61 percent lower risk of disease progression if they walked seven hours per week compared with men who walked less than 30 minutes per week. The authors of a study from the University of British Columbia noted that “most of the literature supports a clinically significant, independent, and strong inverse relationship between exercise and the development of BPH/LUTS [benign prostatic hyperplasia/lower urinary tract symptoms].”
Step 3: Supplement your Life
A number of natural nutrients and herbal remedies have been well studied and found to promote prostate health as well as help with management of symptoms of an enlarged prostate, prostatitis, and prostate cancer. The best natural prostate supplement for men combines therapeutic ingredients shown in the studies to help men with prostate health disorders. One such supplement is Prost-P10X, which brings together 12 nutrients and herbs that have been the subject of much scientific study for prostate health disorders relating to an aging prostate. Prostate supplements can be an important enhancement in a man’s quest for better prostate health and can assist in the promotion of the natural immune response to prostate health disorders.
Step 4: Go Fishing
Taking Omega 3 for prostate health is important for men looking to maintain or restore prostate health or reduce their risk of prostate cancer. So get out the fishing pole and tackle (or shopping cart!) and go fishing for great sources of omega-3 fatty acids. Those sources include cold water fatty fish such as salmon, tuna, herring, sardines, and mackerel. These fish are excellent sources of the two main omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both EPA and DHA have potent anti-inflammatory properties, which is helpful in managing an enlarged prostate and prostatitis.
The omega-3s also provide other benefits for prostate health, such as helping maintain the integrity of cell membranes, lowering cholesterol and triglyceride levels, and helping prevent cancer cell growth. Several studies also have indicated omega-3 fatty acids are beneficial in fighting prostate cancer. For example, a large study in Sweden found that the risk of prostate cancer was 43 percent lower in men who ate “salmon-like fish” at least once a week compared with men who never ate that type of fatty fish. Another study found that men who consumed fish rich in EPA/DHA at least once a week had a 63 percent reduced risk of developing prostate cancer.
Step 5: Get Spicy
Turmeric and prostate cancer are not often talked about in the same vein but the truth is that this spice, and others, have a long history in the prevention of prostate cancer in many Asian cultures. So add a little spice to your life and your prostate health will benefit from it. In particular, be sure to include cayenne, turmeric, and ginger in your recipes and as supplements, and you may notice a difference.
Turmeric has long been recognized for its anti-inflammatory properties, which are helpful in the management of prostatitis and prostate cancer. The active ingredient in turmeric is curcumin, which also provides the peppery taste. Cayenne peppers, which are also known as chili peppers, contain a high concentration of capsaicin, a substance that has pain-reducing properties and an ability to help kill prostate cancer cells. Ginger is a common spice often valued for its ability to soothe a queasy stomach. However, ginger also has demonstrated an ability to inhibit prostate cancer growth and promote the death of prostate cancer cells.
All three of these spices can easily be added to salsas, sauces, soups, stews, and as a spicy kick to your vegetable dishes, depending on your taste preferences. Turmeric, cayenne, and ginger also are available as supplements for prostate health.
Step 6: Go Green
Is green tea good for prostate health? Yes, green tea is definitely the beverage to put on your menu every day. Hot or cold, in a smoothie, or as a supplement, green tea’s antioxidants can greatly benefit prostate health. Those benefits include boosting the immune system, helping manage symptoms of prostatitis, fighting prostate cancer, reducing levels of dihydrotestosterone (DHT), and assisting in the prevent of an enlarged prostate.
Substances called catechins in green tea are believed to be responsible for these benefits. Among the most potent of the catechins is epigallocatechin gallate, or EGCG. Examples of the powers of green tea may be seen in a number of studies. Depending on the study, it’s been shown that men who drink three or more cups per day of green tea have a reduced risk of prostate cancer or a reduced risk of advanced prostate cancer when compared with men who drink less than one cup daily. Catechins in green tea also have been shown to benefit chronic prostatitis in rat models.
Green tea is available as a beverage or in prostate health supplements.
Step 7: Pollinate your Prostate
You don’t need to be as busy as a bee to enjoy the health benefits of bee pollen. Prostate health benefits of bee pollen include anti-inflammatory and antioxidant properties that can help men with an enlarged prostate or prostatitis, help in restoring prostate health, and promotion of urinary tract health.
Men have been taking bee pollen for prostate problems for decades in Europe to help with management of an enlarged prostate and prostatitis. Much of the research of bee pollen for prostate problems has involved the use of cernilton/Graminex pollen extract, which is a combination of rye pollen, corn pollen, and timothy pollen. Men with an enlarged prostate or with prostatitis who have used pollen extract have experienced significant reductions in urinary tract symptoms. Cernilton/Graminex pollen also contains a substance that inhibits prostate cell growth. Men can find cernilton/Graminex in a number of supplements, including a supplement specifically for prostate health, Prost-P10X.