A Man's Guide to a Healthy Prostate at any Age

A Man's Guide to a Healthy Prostate at any Age 

Do you or someone you know have prostate cancer or other health-related prostate issues?

Numerous studies show prostate cancer among men is on the increase worldwide. 

Men over 40 years and even in their early 30s are especially at risk of developing prostate problems.

What is the prostate?

It’s a gland located in front of the rectum, below the bladder. It surrounds the urethra, a tube which leads from the bladder into the penis.

What does the prostate do?

The prostate gland produces a fluid which contains substances that keep the sperm cells functioning well.

The fluid mixes with male sperm to form semen.

The prostate is usually about the size of a walnut, but it can grow throughout a man’s life. Problems arise when it becomes too large as some men get older.

What happens when the prostate gets too large?

Studies show when the prostate gland becomes enlarged, it puts pressure on the urethra and causes the wall of the bladder to become thicker.

When this happens some men find it difficult to urinate or maintain good bladder function.

Hormonal levels tend to decrease as men age. With lower testosterone levels, the prostate may produce less fluid, which can affect the healthy functioning of the prostate. 

What is at risk for prostate challenges?

Men who: 
Are overweight or obese
Are over 40 years
Do not engage in regular exercise or other physical activity
Have type 2 diabetes
Have a family history of prostate problems
Suffer from erectile dysfunction (ED)
Have heart related or cardio-vascular issues

Some of the complications related to prostate dysfunction may include:

·       Blood in the urine

·       Urinary tract infections

·       The inability to urinate or empty the bladder fully

·       Bladder stones

·       Kidney or bladder damage

What’s the solution?

Maintaining a healthy prostate should become a significant part of an overall healthy lifestyle, especially as men age.

While studies are ongoing, it’s a good idea to adapt to certain changes in the diet and lifestyle to help reduce your risk of prostate dysfunction or possible cancer.

Step 1.

Increase your intake of whole fruits and vegetables

Studies show that vitamin C helps reduce swelling and increase urine production in men with prostate issues.

Fruits and vegetables rich in vitamin C include:
Cantaloup
Mangoes
Strawberries                  
Spinach
Citrus fruits
Cherries
Blueberries
Blackberries

Your daily intake: 1 cup or 14 mg. of fruit contains as much as 90 mg of vitamin C per serving.

Watermelon, tomatoes, papaya, apricots, and pink grapefruits contain lycopene, a powerful antioxidant, and anti-inflammatory that may help reduce the risk of existing tumors.

Green Leafy Vegetables

                                           

Chinese Cabbage               
Broccoli
Kale                                  
Brussels sprouts
Cauliflower

Step 2.

Do not smoke

Step 3.

Increase your selenium levels

A recent and ongoing study suggests that selenium may help reduce the risk of prostate cancer. Foods rich in selenium include:

Sunflower seeds 

Sesame seeds

Cashews 

Wheat germ

Mushrooms                  

Garlic

Almonds

Brazil nuts

Step 4.

Eat more peas and beans

Peas and beans are high in fiber and plant protein that may help promote a healthier prostate.

Peas and beans can help reduce or eliminate red meat and other processed meats in the diet.

Include more lentils, red, black, white and pink beans for overall good health.

Your daily intake: At least 2 ounces or 56 grams per day.

Step 5.

Include more Omega-3 fatty acids

Increasing your intake of foods rich in omega-3 fatty acids can also help reduce the risk of some types of cancers.

These include:
Wild-caught salmon
Sardines
Tuna
Flax seeds are rich in powerful nutrients. They are an excellent source of omega-3 fatty acids.

One oz. or 28 grams daily provides over 6,000mgs omega-3 fatty acids, way more than the daily requirement.

Walnuts – One serving (1 ounce/28 g) can meet the full daily requirement of omega-3 fatty acids.

Chia seeds – Another nutritional powerhouse for overall health, chia seeds have more than 4,000 mg omega-3 fatty acids per serving (1 ounce/28 g).

Hemp seeds – are rich in fiber, zinc, magnesium, iron, and protein. They contain almost 6,000 mg of omega-3 fatty acids per 1 ounce serving.

Brussels sprouts – when cooked, they contain three times as much omega-3 fatty acids or 135 mg per ½ cup serving.  

Step 6.

Eat nuts regularly, but in moderation

A handful of nuts daily is all you need to help maintain a healthy lifestyle. 

Nuts contain healthy fats that reduce cholesterol and protect your heart, prostate and brain function.

Further tips:

To help maintain good prostate health throughout life:

Get annual PSA and digital rectal exams when you reach age 50 and onwards.

Men who have a family history of prostate issues should get tested as early as age 45.

Exercise more 
Regular movement helps reduce body fat, improve heart and brain function, lower blood pressure and increase overall health and well-being.

Recipe:

Men’s Power Shake

1/cup fruits or berries

1 cup almond or coconut milk

1 Tbsp. or a mixture (chia seeds, hemp seeds, flax seeds, sunflower seeds)

2 Tbs. whole oats

1 tbsp. nut butter

½ cup plain yogurt

Ice cubes (optional)

Place all ingredients in a high-speed blender and process until smooth. Enjoy!