How to Improve Prostate Health

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The prostate is a small gland found in most males, near their bladders. Many people experience prostate problems, and as they get older it is important to watch for signs of prostate cancer. [1] According to the American Cancer Society, one in every seven men is diagnosed with prostate cancer in his lifetime and it is the second leading cause of cancer death among men in the United States. In 2015, 27,540 deaths were projected to occur due to prostate cancer. However, there are a number of preventive measures that you can take to reduce your risk of developing prostate cancer, including important dietary and lifestyle changes and becoming aware of your family history.

Method 1
Method 1 of 3:

Making Dietary Changes

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  1. Choose whole-grain bread and pasta over white bread and pasta. Make sure to get at least five servings of fruits and vegetables every single day. Include produce high in lycopene, a powerful antioxidant, such as red peppers and tomatoes. Lycopene is what makes fruit and vegetables red, and has been proven as a cancer-fighting ingredient. In general, the deeper and brighter the color of your produce, the better. [2]
    • There are currently no guidelines as the amount of lycopene you should try to get each day. However, research indicates that for lycopene to make any difference, you would need to eat lycopene-foods all day to get the amounts needed. [3]
    • Cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale are also good defenses against the development of cancer. Some controlled studies have found a link between increased ingestion of cruciferous vegetables and reduced risk of prostate cancer, although the evidence is merely associative at this point. [4]
  2. Cut back on how much red meat you eat, including beef, pork, lamb and goat. It's also a good idea to limit your consumption of processed meats, like sandwich meat and hot dogs. [5]
    • Instead of red meat, eat fish with high levels of omega-3 acids, including salmon and tuna. These foods will help your prostate as well as your heart and immune system. The research about the relationship between dietary fish intake and prostate cancer prevention is largely based on correlative data and namely, the fact that the Japanese have so few cases of prostate cancer and eat large amounts of fish. Whether there is a causal relationship is still being debated. [6]
    • Beans, skinless poultry, and eggs are also healthy options for protein.
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  3. The properties of soy, which is found in many vegetarian dishes, fight cancer. Sources of soy include tofu, soy nuts, soy flour and soy powders. Swapping cow's milk for soy milk in your cereal or coffee is one way to get more soy into your diet. [7]
    • Note that recent research has found soy beans and some other specific products, such as tofu, to be preventive in prostate cancer. However, this cannot be extrapolated to all soy products, including milk. There are also no current anecdotal or evidence-based guidelines on the amount of soy you should try to incorporate into your diet. [8]
  4. Though you don't need to entirely cut out caffeine from your diet, try to limit how much you ingest. For example, limit yourself to one to two 4-ounce cups of coffee per day. The same goes for alcohol; try to view it as a treat and stick to a couple of small glasses a week. [9]
    • Avoid sugary (sometimes also caffeinated) drinks like sodas and fruit juices. These have nearly zero nutritional benefit.
  5. The best way to cut back on how much sodium you consume is to eat fresh produce, dairy, and meats and avoid packaged, canned, and frozen foods. Salt is often used as a preservative and is thus present in large amounts in pre-packaged foods. [10]
    • When shopping, stick to the outer perimeter of the grocery store as much as possible. This is where most of the fresh food is located, while cartons, cans, and other packages tend to be isolated in the center aisles.
    • Take the time to read and compare food labels. Most food labels are now required to state how much sodium is in a product and what percentage it makes up of your daily recommended intake of sodium.
    • The American Heart Association recommends that Americans consume less than 1,500 milligrams of sodium per day.
  6. Limit your consumption of saturated fats from animal and dairy products and instead switch to healthy fats, like olive oil, nuts, and avocados. Animal products high in fat, such as meat, butter, and lard, have been associated with an increase risk of prostate cancer. [11] [12]
    • Avoid fast food and most processed foods. These often contain partially hydrogenated fats (trans fats), which are extremely unhealthy.
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Method 2
Method 2 of 3:

Making Other Lifestyle Changes

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  1. Cancer research has emphasized the importance of getting your nutrients from food instead of vitamin supplements whenever possible. However, there may be cases where a supplement is a better option for you. Be sure to discuss any supplements you are taking or thinking about taking with your physician.
    • Take zinc supplements. Many people do not get enough zinc in their diets, and supplements can help keep your prostate healthy. Research has demonstrated that zinc deficiencies can lead to enlarged prostates and that zinc plays a role in the progression of prostate cells to malignancy. You can take 50 to 100 (or even up to 200) milligrams of zinc per day in tablet form to reduce an enlarged prostate. [13]
    • Try taking saw palmetto berry, made from the berries of the Saw Palmetto plant. This supplement has received mixed reviews from users and the medical field, so talk to your doctor before you try it. Some research has suggested that it may assist in the cytotoxicity (cell death) of human prostate cancer cells. [14]
    • Note that some research has suggested that taking certain supplements, such as vitamin E, or folic acid (a B vitamin) may even increase your risk of prostate cancer. Other studies has demonstrated that taking many (i.e., more than 7) supplements, even those marked for prostate cancer, may increase the risk of developing advanced prostate cancer.
  2. Although the relationship of prostate cancer and smoking has been long debated, tobacco use is believed to cause oxidative damage via free radicals to the body's cells, thus making the link between cancer and smoking plausible. In a meta-analysis of 24 studies, researchers found that cigarette smoking was in fact a risk for prostate cancer. [15] [16]
  3. If you are overweight, get yourself on a diet and exercise plan that will get you into a healthy range. Whether someone is overweight or obese is determined by using the body mass index (BMI), an indicator of body fatness. BMI is a person's weight in kilograms (kg) divided by the square of the person's height in meters (m). A BMI of 25-29.9 is considered overweight, while a BMI greater than 30 is considered obese. [17]
    • Reduce the number of calories you intake and increase the amount of exercise you do. This is the secret to weight loss. [18]
    • Watch portion sizes and make a concerted effort to eat slowly, savor and chew your food and stop eating when you are full. Remember that you just need to feel satiated, not stuffed to the brim. [19]
  4. Regular activity is not only good for reducing your risk of certain types of cancers, but also other potential health problems, including depression, heart disease and stroke. Though a causal relationship between exercise to prostate health remains unconfirmed, the studies that have been conducted to date suggest that exercise is beneficial in keeping your prostate healthy. [20] [21]
    • You should aim for 30 minutes of moderate to intense exercise several days a week. However, even low to moderate exercising, like brisk walking, is beneficial for prostate health. If you're new to exercising, start slowly by walking to work, using the stairs instead of the elevator and going on nightly walks. Build up to more intense workouts involving aerobic exercise, like cycling, swimming, or running. [22]
  5. [23] Kegel exercises are performed by contracting the muscles of your pelvic floor (as if you were attempting to stop the flow of urine), holding them for a brief period, and then releasing them. Doing these exercises regularly will help strengthen and tighten the muscles of your pelvic floor. You can do Kegel exercises anywhere because they don't require any special equipment!
    • Tighten the muscles around your scrotum and anus for a few seconds, then release. Do this exercise in 10 repetitions three to four times a day to improve your prostate health. Try to build up to 10-second holds.
    • You can also do Kegel exercises by lying on your back with your pelvis in the air and clenching your buttocks. Hold for 30 seconds, then release. Do this for five minute intervals three times a day.
  6. Although for a long time, researchers believed that frequent ejaculation during sex, masturbation, or even a dream increased men's risk of developing prostate cancer, newer research is suggesting in fact, that frequent ejaculation may actually protect the prostate. Researchers suggest that ejaculation may help to flush out carcinogens in the prostate glands as well as help fluids in the prostate turn over more quickly to reduce cancer risk. In addition, regular ejaculation may also help to reduce psychological tension, which can slow the growth of cancer cells. [24]
    • That said, this research is still in its early stages and researchers have said that it's too soon to yet make a formal recommendation on male sexual habits. It's unclear, for example, how often someone should ejaculate to see these benefits. These researchers do suspect, however, that ejaculation frequency accompanies other indicators of a healthy lifestyle, including a healthy diet and regular exercise. [25]
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Method 3
Method 3 of 3:

Taking Medical Precautions

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  1. Having immediate male family members (such as a parent or sibling) with prostate cancer significantly increase your risk of developing it yourself. In fact, the risk is more than doubled! It's essential that you notify your doctor of any family history of prostate cancer so you can work together to build a comprehensive preventive program.
    • Note that the risk is high for people with a sibling diagnosed with prostate cancer than a parent. In addition, the risk is increased for those people who have multiple relatives with prostate cancer, especially if those relatives were diagnosed at a young age (e.g., before 40).
    • Ask your doctor to test to see if you have mutations of the BRCA1 or BRCA2 genes, which may increase your chances of prostate cancer. [26] [27]
  2. These include erectile dysfunction, blood in your urine, pain when you urinate or have sex, pain in the hips or low back, or always feeling like you need to urinate.
    • However, prostate cancer is often asymptomatic, at least until it has spread to affect other parts of the body, such as the bones. Patients diagnosed with prostate cancer rarely report the above symptoms of incontinence, blood in the urine, impotence, etc.
  3. The American Cancer Society recommends getting screened for prostate cancer beginning at age 50 (or age 45 if you have any risk factors for prostate cancer). Screening involves the prostate-specific antigen (PSA) blood test. PSA is a substance made by both the normal and cancer the cells in your prostate that is found in a small amount in the blood. Most men have PSA levels of 4 nanograms per milliliter (ng/mL) of blood, and the higher the PSA leve, the higher the chance of cancer. The gap between screenings depends on the results of this test. Men who have a PSA of less than 2.5 ng/mL need retesting every 2 years, whereas men with higher PSA levels should be tested annually.
    • A digital rectal exam (DRE) may also be included in the screening. In this exam, a clinician will feel for a nodule on the back side of the prostate.
    • Neither the PSA nor the DRE is conclusive. You will likely need a biopsy to diagnose prostate cancer. [28]
    • At present, the American Cancer Society recommends that men should make an informed decision about prostate screening after detailed discussion with their primary care physicians. Screening can help locate cancers early, but there is no conclusive research as to whether screening actually saves lives. That said, catching the cancer earlier increases the chance that it can be treated successfully.
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Expert Q&A

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  • Question
    What are the symptoms of an enlarged prostate?
    Robert Dhir, MD
    Board Certified Urologist & Urological Surgeon
    Dr. Robert Dhir is a board certified Urologist, Urological Surgeon, and the Founder of HTX Urology in Houston, Texas. With over 10 years of experience, Dr. Dhir’s expertise includes minimally-invasive treatments for enlarged prostate (UroLift), kidney stone disease, surgical management of urological cancers, and men’s health (erectile dysfunction, low testosterone, and infertility). His practice has been named a Center of Excellence for the UroLift procedure, and is a pioneer in non-surgical procedures for ED using his patented Wave Therapy. He earned his undergraduate and medical degrees from Georgetown University and was awarded honors in pre-medical studies, urology, orthopedics, and ophthalmology. Dr. Dhir served as chief resident during his urological surgical residency at University of Texas at Houston / MD Anderson Cancer Center in addition to completing his internship in general surgery. Dr. Dhir was voted Top Doctor in Urology for 2018 to 2019, one of the top three Best Rated Urologists in 2019 & 2020 for Houston Texas, and Texas Monthly has named him to the 2019 & 2020 Texas Super Doctors Rising Stars list.
    Robert Dhir, MD
    Board Certified Urologist & Urological Surgeon
    Expert Answer
    Symptoms of an enlarged prostate include a slow urinary stream, urinating frequently during the day or night, urgency to urinate, or a feeling of an incomplete emptying of the bladder.
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    Not Helpful 0 Helpful 13
  • Question
    Can masturbation have any negative effects for my health?
    Chris M. Matsko, MD
    Family Medicine Physician
    Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.
    Chris M. Matsko, MD
    Family Medicine Physician
    Expert Answer
    No. Actually, the more you ejaculate the better it is for your prostate health.
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    Not Helpful 17 Helpful 50
  • Question
    What causes frequent urinating and lower back problems?
    Chris M. Matsko, MD
    Family Medicine Physician
    Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.
    Chris M. Matsko, MD
    Family Medicine Physician
    Expert Answer
    Prostate cancer can metastasize to the lower back and cause back pain. Benign prostatic hypertrophy can cause frequency and dribbling upon urination. You should get checked out by a urologist for a diagnosis.
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      Warnings

      • There are various natural ways you can reduce an enlarged prostate . But consult with your doctor before using any of these products.
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      • Make sure you do not ignore prostate problems. If an enlarged prostate is not corrected, it can lead to more serious problems including urinary tract infections, kidney and bladder stones and other problems with your kidneys and bladder.
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      • If you are a veteran who was exposed to Agent Orange, you are at high risk for aggressive prostate cancer. [29]
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      References

      1. ↑ Robert Dhir, MD. Board Certified Urologist & Urological Surgeon. Expert Interview. 23 September 2020.
      2. ↑ https://www.health.harvard.edu/mens-health/10-diet-and-exercise-tips-for-prostate-health
      3. ↑ Barber NJ, Barber J Nature Prostate and Prostatic Diseases , 2002, Vol 5 no 1 p 6-12.
      4. ↑ https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet
      5. ↑ https://www.health.harvard.edu/mens-health/10-diet-and-exercise-tips-for-prostate-health
      6. ↑ Zhennen, Gu, Janel Suburu, Haigin, Chin et al Mechanism of Action of Omega Poly unsaturated Fatty Acids in Prostate Cancer Prevention, Biomedical Resident International 2013 824563 May 23 doi 1155/2013/824563
      7. ↑ https://www.mensjournal.com/health-fitness/tips-healthy-prostate#sthash.kEwqK0qc.dpuf
      8. ↑ Hwang, YM, Kim, SY, Jee, SH Soy food consumption and risk of prostate cancer: a meta-analysis of observational studies, Nutrition Cancer Journal 2009 61 ( 5) 598-606.
      9. ↑ https://www.cancer.gov/types/prostate/understanding-prostate-changes
      1. ↑ https://www.health.harvard.edu/mens-health/10-diet-and-exercise-tips-for-prostate-health
      2. ↑ https://www.health.harvard.edu/mens-health/10-diet-and-exercise-tips-for-prostate-health
      3. ↑ https://www.mayoclinic.org/diseases-conditions/prostate-cancer/in-depth/prostate-cancer-prevention/art-20045641
      4. ↑ Pamela Christudos, R Selvakumar, Joseph, Fleming. Zinc Status in Patients With Benign Prostatic Hyperplasia and Prostatic Carcinoma, Indian Journal of Urology 2011 Jan-March 27 (1) 14-18.
      5. ↑ Hiroko Shimada, Varro Tyler , Jerry McMLaughlin Biologically Active Acylglycerides from Berries of Saw Palmetto Journal of Natural Products 1997, 60 (4) pp 417-418
      6. ↑ Michael Huncharek MD, MPH, K, Sue, Haddock PhD, Rodney Reid MD, et al< Prostate Cancer : A Meta Analysis of 24 Prospective Cohort Studies , American Journal of Public Health 2010 April 2010 100, 4 693 -701.
      7. ↑ https://www.mensjournal.com/health-fitness/tips-healthy-prostate#sthash.kEwqK0qc.dpuf
      8. ↑ https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
      9. ↑ https://www.mayoclinic.org/diseases-conditions/prostate-cancer/in-depth/prostate-cancer-prevention/art-20045641
      10. ↑ https://www.health.harvard.edu/mens-health/10-diet-and-exercise-tips-for-prostate-health
      11. ↑ https://www.health.harvard.edu/mens-health/10-diet-and-exercise-tips-for-prostate-health
      12. ↑ https://www.mayoclinic.org/diseases-conditions/prostate-cancer/in-depth/prostate-cancer-prevention/art-20045641
      13. ↑ https://www.mayoclinic.org/diseases-conditions/prostate-cancer/in-depth/prostate-cancer-prevention/art-20045641
      14. ↑ Robert Dhir, MD. Board Certified Urologist & Urological Surgeon. Expert Interview. 23 September 2020.
      15. ↑ https://www.webmd.com/prostate-cancer/news/20040406/frequent-ejaculation-prostate?page=2
      16. ↑ https://www.webmd.com/prostate-cancer/news/20040406/frequent-ejaculation-prostate?page=2
      17. ↑ https://www.ncbi.nlm.nih.gov/pubmed/12474142?dopt=Abstract
      18. ↑ https://www.cancer.gov/types/prostate/hp/prostate-genetics-pdq
      19. ↑ https://www.cancer.org/cancer/types/prostate-cancer/detection-diagnosis-staging/detection.html
      20. ↑ https://www.publichealth.va.gov/exposures/agentorange/conditions/prostate_cancer.asp

      About This Article

      Article Summary X

      Your prostate is the small gland found near your bladder, and it’s important to take care of it to prevent conditions like prostate cancer. Eating well is a great way to improve your prostate health. Try eating more whole grains and vegetables and less processed foods, like fast food. You should also cut back on red meat, like beef, pork, and lamb. Instead, eat more fish, beans, poultry, and eggs, which have high levels of omega-3 acids that are good for your prostate. Regular exercise will also help keep your prostate healthy. Aim to do 30 minutes of moderate exercise a few times a week, like brisk walking, cycling, swimming, or running. If you have a family history of prostate cancer, your risk is higher, so make sure to see your doctor regularly for check-ups and screenings. To learn which supplements can help improve your prostate health, read more from our Medical co-author!

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