In today’s society, more and more of us are becoming aware of taking control of our own health. As we live longer, we want to live more and being in good health will help us live our lives to the fullest.

For men, particularly those aged over 50, prostate problems are common. Being aware of how you can improve your prostate health can be advantageous and may reduce your risk of developing prostate problems, including prostate cancer, in later life.

There is evidence that suggests that you can naturally strengthen your prostate health by adopting a healthy lifestyle. Lifestyle factors which may help support a healthy prostate include maintaining a healthy weight, eating a wide and varied diet, avoiding excessive alcohol and processed foods, and regularly exercising.

If you are in poor health, research suggests you may be at increased risk of developing prostate cancer or other prostate diseases.

Early warning signs of poor prostate health may include:

• A need to urinate frequently, particularly at night
• Difficulty starting to urinate
• Pain or burning when urinating
• Erectile dysfunction
• Painful ejaculation
• Blood in urine or semen
• A feeling that the bladder has not fully emptied or slower than normal urine flow

Such symptoms may be due to benign prostate hyperplasia (an enlarged or swollen prostate) and tend to affect men over the age of 50. Men who experience such symptoms should visit their GP promptly for testing.

Your GP may want to run tests such as a PSA (Prostate Specific Antigen) test or carry out an examination to check for conditions such as an enlarged prostate, prostatitis or prostate cancer. If the results of the tests indicate any red flags, your GP may refer you for a prostate biopsy or an MRI scan.

Disclaimer: Always seek the guidance of a qualified health professional with any questions or concerns you may have regarding your health or a medical condition. Content in this article should never be used as a substitute for direct medical advice from your doctor or another qualified clinician.

At Prime Health we believe prevention is better than cure, and actively encourage our patients to adopt a healthy lifestyle early on so that they can reap the benefits it will offer long into their older years.

For men, there are many lifestyle factors which can help them maintain a healthy prostate. Here we share our advice on what lifestyle changes you can adopt to help support good prostate health.

What lifestyle factors can keep my prostate healthy?

Living a healthy life is proven to be beneficial to both your physical and emotional health. It can help reduce your risk of developing prostate cancer, other cancers or other chronic diseases as you age.

If you are looking to keep your prostate healthy you may want to consider the following:

• Maintain a healthy weight through weight management programmes and healthy eating
• Be active and incorporate regular exercise into your daily routine
• Look after your mental health and try to avoid too much stress
• Don’t smoke and keep alcohol within the recommended daily limits

Taking control of your general health, will support your prostate health and give you more control as it will reduce your risk factor of serious disease and boost your immune system.

Can foods improve my prostate health?

Whilst there have been some studies to show the positive outcome of eating and drinking certain foods and drinks to help reduce your risk of prostate cancer and maintain a healthy prostate, there have been an equal number of studies which throw such claims into doubt.

As opposed to focusing on specific food types or groups, a healthy, varied and balanced diet will help support a healthy body and promote prostate health.

If you want to eat a balanced and healthy diet rich in vitamins and minerals, you may want to consider the following nutritional advice:

• Eat your ‘five-a-day’ and ensure you include portions of green leafy vegetables
• Avoid overly processed foods which are high in sugar, salt and saturated fats
• Include healthy fats (omega 3 fatty acids) which can be found in oily fish and nuts
• Don’t eat too much red meat
• Keep your alcohol intake low
• Choose wholegrain pasta and bread as opposed to white

What are prostate-friendly foods?

There is a number of studies that claim there are certain foods and drinks which can help reduce your risk of prostate cancer or symptoms of an enlarged prostate. These studies include:

• Cruciferous vegetables (also known as brassica) such as cabbage, broccoli and cauliflower
• Lycopene-rich foods like tomatoes and other red or pink fruits
• Legumes, or beans which also include peas, peanuts, soya and lentils
• Food rich in antioxidants and flavonoids such as green tea and pomegranate

How do men benefit from lycopene?

Lycopene is a powerful antioxidant that is thought to help protect cells from damage. It is a type of organic red pigment called a carotenoid and can be found in tomatoes and red or pink fruit and vegetables.

Lycopene has many health benefits, which include lowering the risk of certain cancers, offering natural sun protection and improving heart health. Research carried out in 2019 by the University of Sheffield also found that the powerful compound can also boost sperm quality.

Foods rich in lycopene

Foods which are rich in lycopene include tomatoes and red or pink fruit and veg (eg: carrots, watermelons, strawberries cherries or papayas). Cooked and processed tomatoes contain the highest amount of lycopene, so eating ketchup and tomato sauce-based recipes is a good way to boost your lycopene intake.

Although it is considered more effective when consumed through food, lycopene can be taken as a supplement.

Should I take supplements to improve my prostate health?

While many health professionals would recommend and encourage you to get the majority of vitamins and minerals from food, taking dietary supplements can be an effective way to support prostate health.

Supplements you may want to consider taking for better prostate health are lycopene, Omega 3 Fatty Acids (Fish Oil), Saw Palmetto, Vitamin E, Vitamin D, Pumpkin Seeds and Zinc.

What exercises can I do?

Regular exercise is good for your heart and general health and it may also benefit your prostate health. Just 30 minutes of aerobic exercise a day such as walking, running or swimming may promote a healthier prostate.

Strength training is also seen as beneficial to maintaining good health and controlling your weight.

Pelvic floor exercises for men

Kegel squeezes aren’t just for women! Research suggests that when men do regular Kegel exercises they too can strengthen and train their pelvic floor muscles to help control urination and urinary flow, both symptoms of an enlarged prostate.

Conclusion

Generally looking after your health offers many physical, social and emotional benefits. A healthy body can help you enjoy life to its fullest, and prioritising your health as you age can also help reduce your risk of chronic diseases including cancer and heart disease in later life.

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