As men age, it’s common for the prostate gland to begin to enlarge. This can cause a range of uncomfortable symptoms, including frequent urination, difficulty starting or stopping urination, and weak urine flow.

While these symptoms are often indicative of benign prostatic hyperplasia (BPH), it’s important for men to take steps to keep their prostate healthy to prevent more serious conditions, such as prostate cancer.

1. Eat a Healthy Diet

The foods you eat can have a significant impact on your prostate health. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce inflammation in the body, which can contribute to the development of prostate problems.

Some studies have also shown that certain foods, such as tomatoes, pumpkin seeds, and green tea, may have protective effects against prostate cancer.

2. Stay Active

Regular exercise is another important component of prostate health. Physical activity can help reduce inflammation, improve blood flow, and lower the risk of developing chronic diseases, including prostate cancer.

Aim for at least 30 minutes of moderate exercise most days of the week, such as brisk walking, cycling, or swimming.

3. Maintain a Healthy Weight

Being overweight or obese can increase the risk of developing prostate problems, including BPH and prostate cancer. Maintaining a healthy weight can help reduce inflammation, improve hormonal balance, and lower the risk of developing chronic diseases.

If you’re struggling with weight management, talk to your doctor about strategies to help you lose weight, such as dietary changes and exercise programs.

4. Limit Alcohol Consumption

Excessive alcohol consumption can have negative effects on prostate health.

Drinking more than two alcoholic beverages per day has been linked to an increased risk of prostate cancer, whereas moderate alcohol consumption may actually have protective effects. If you do choose to drink, aim for no more than one or two drinks per day.

5. Stay Hydrated

Drinking plenty of water can help flush toxins out of the body and promote urinary health.

Aim for at least eight glasses of water per day, and limit your consumption of sugary, caffeinated, and alcoholic beverages, which can irritate the bladder and contribute to urinary problems.

6. Limit Processed Foods

Processed foods, such as chips, cookies, and fast food, can be high in unhealthy fats, sodium, and preservatives, which can contribute to inflammation and chronic disease.

Opt for whole foods, such as fruits, vegetables, whole grains, and lean proteins, as much as possible to promote prostate health.

7. Quit Smoking

Smoking is a known risk factor for a range of health problems, including lung cancer, heart disease, and respiratory problems. Some studies have also linked smoking to an increased risk of prostate cancer.

If you smoke, quitting is one of the best things you can do for your health, and there are a range of resources available to help you quit.

8. Get Enough Sleep

Sleep is essential for overall health and can have significant effects on prostate health as well.

Aim for at least seven to eight hours of sleep per night, and talk to your doctor if you’re experiencing sleep problems, such as insomnia or sleep apnea.

9. Manage Stress

Chronic stress can have negative effects on prostate health, as well as overall health. Finding healthy ways to manage stress, such as exercise, meditation, or therapy, can help reduce inflammation and promote overall wellbeing.

10. Stay Up to Date on Screenings

Regular prostate cancer screenings are important for early detection and treatment of the disease.

Talk to your doctor about whether prostate cancer screenings are appropriate for you, and make sure to stay up to date on recommended screening schedules.

11. Consider Supplements

Some supplements, such as saw palmetto, beta-sitosterol, and pygeum, have been shown to have potential benefits for prostate health.

Talk to your doctor before starting any new supplements, as some may interact with medications or have potentially harmful side effects.

Conclusion

By incorporating these science-backed tips into your daily routine, you can help promote prostate health and reduce the risk of developing serious prostate problems.

Talk to your doctor about any concerns or questions you may have about prostate health, and make sure to stay up to date on recommended screenings and exams.