Keeping good prostate health is important at any age as the prostate plays a big role in keeping the male sexual health and reproductive system functional. However, as men age, they face more prostate issues such as prostate enlargement, prostatitis, and prostate cancer.
According to the American Cancer Society, 1 in 8 men will be diagnosed with prostate cancer in their lifetime. With these alarming rates, maintaining a healthy prostate is increasingly important. The good news is that there are several simple things you can do to protect your prostate, and many of them are enjoyable, such as having sex. Don’t believe it? Keep reading to learn more helpful tips for improving prostate health.
1. Increase fruit and vegetable intake
A diet rich in fruits and vegetables is essential for maintaining overall health, including prostate health. Fruits and vegetables are packed with vitamins, minerals, and antioxidants that help protect the body from chronic diseases.
According to the University of California San Francisco, consuming at least five servings of fruits and vegetables daily can help reduce the risk of prostate cancer. Examples of beneficial fruits and vegetables for prostate health include tomatoes, watermelon, spinach, broccoli, and bell peppers.
2. Eat healthy fats
A balanced diet should include healthy fats such as monounsaturated and polyunsaturated fats. These fats can be found in olive oil, nuts, seeds, and fatty fish such as salmon, tuna, and mackerel.
Research shows that men who consumed fish products regularly had a lower risk of developing advanced prostate cancer. Omega-3 fatty acids, found in these fatty fish, have anti-inflammatory properties and can help prevent prostate cancer cell growth.
3. Limit processed foods and red meat
Processed foods and red meat are often high in unhealthy fats and sodium, which can contribute to prostate issues. A 2012 study found that men who consumed high amounts of processed meats had a higher risk of developing advanced prostate cancer.
Choosing lean proteins such as chicken or turkey or plant-based options like tofu, beans, and lentils is advisable.
4. Consume more soy products
Soy products such as tofu, soy milk, and edamame contain isoflavones, which may help protect against prostate cancer. Studies have found that a high intake of soy products was associated with a reduced risk of prostate cancer.
Incorporating soy products into your diet can provide additional health benefits, such as improving heart health and reducing the risk of other cancers.
5. Get regular exercise
Regular exercise is not only good for your overall health, but it's also beneficial for your prostate. Exercise helps reduce inflammation in the body, which can contribute to the development of prostate cancer. Exercise can also help manage weight, reduce stress, and improve cardiovascular health, which are all crucial factors for prostate health. And, as if that wasn't enough, exercise also helps regulate hormone levels, which can reduce the risk of prostate cancer. According to the Harvard School of Public Health, engaging in 30 minutes of moderate exercise on most days of the week can help reduce the risk of prostate cancer.
6. Do your Kegels
Pelvic floor exercises, also known as Kegel exercises, can help strengthen the muscles supporting the bladder, prostate, and rectum. Strong pelvic floor muscles can improve bladder control and reduce the symptoms of prostate enlargement. To perform Kegel exercises, tighten the muscles you would use to stop urinating, hold for a few seconds, and then relax. Repeat this exercise several times daily.
7. Incorporate resistance training
Strength training exercises, such as weightlifting, bodyweight exercises, or resistance bands, can help improve muscle mass, boost metabolism, and maintain a healthy body weight. Aim to engage in resistance training at least two days per week, targeting all major muscle groups.
8. Pick up yoga and stretching
Incorporating yoga or gentle stretches into your exercise routine can help improve flexibility, reduce stress, and promote relaxation. Some poses, such as the bridge pose, can even target the pelvic floor muscles, offering extra benefits for prostate health.
9. Drink green tea
Green tea is rich in antioxidants and has been shown to have anti-cancer properties. Studies have found that men who drink green tea regularly have a lower risk of developing prostate cancer. Drinking two to three cups of green tea a day can help protect your prostate.
10. Reduce stress
Stress can take a toll on your prostate health. Chronic stress can disrupt hormone levels, which can increase the risk of prostate cancer. Therefore, it's essential to find ways to manage stress, such as practicing yoga or meditation. Taking time to relax and do things you enjoy can also help reduce stress.
11. Try prostate massage
Recent studies are finding that regular prostate massage several times a week can help improve the pain, inflammation, and discomfort caused by prostate issues, such as prostatitis. The doctor-designed prostate vibrator Molto can provide prostate massage in a private, pleasurable way (and it’s doctor-recommended). This ultra-slim - only the width of one finger - vibrator bends to send powerful vibrations directly to the prostate gland, improving blood flow, enhancing pleasure, better urinary and sexual health.
12. Have sex regularly
Sexual activity can be beneficial for your prostate health. Studies have found that men who have sex frequently have a lower risk of developing prostate cancer. One study found that men who ejaculated at least 21 times per month had a lower risk of developing prostate cancer compared to men who ejaculated four to seven times per month. Therefore, having regular sex (or masturbating) may help protect your prostate.
13. Limit alcohol consumption
Excessive alcohol consumption has been linked to an increased risk of prostate cancer. Limiting your alcohol intake to no more than two drinks per day can help protect your prostate. It's also important to note that excessive alcohol consumption can lead to other health problems, such as liver disease and high blood pressure.
14. Get regular prostate exams
Getting regular prostate exams is essential for early detection of prostate cancer. Men over the age of 50 should have a prostate exam every year. Men with a family history of prostate cancer and African-American men should start getting prostate exams at age 40. Early detection can help ensure that prostate cancer is caught early and treated effectively.
Takeaway
Maintaining a healthy prostate is crucial for men's health and can be achieved through a balanced diet, physical activity, and practices like prostate massage with an award-winning prostate vibrator. These practices not only promote prostate health but also enhance sexual pleasure and satisfaction.
