January 8, 2024
Once you’ve become aware of a problem, you usually want to fix it.
Leaky showers, squeaky doors, flickering lights… prostate problems.
When it comes to our health, we can sometimes ignore small issues. Like that slight pain in your neck from sitting at work for too long, or that old ankle injury from your rugby days. Sometimes, though, our issues are too big to ignore.
Prostate conditions will affect most men in their lifetime, and it’s a condition that causes discomfort, stress and can impact your quality of life.
In most cases, the best approach is to be proactive.
When it comes to prostate health, a number of studies have shown a link between general overall health and reduced risk of prostate disease. In this blog we’ll discuss some of the most overlooked yet beautifully simple ways to improve your prostate health - diet, exercise and stress management.
Here are our top tips to improve prostate health:
- Eat a healthy, balanced diet
- Focus on leafy greens to boost antioxidants
- Choose 'good' fats from avocados, nuts and olives
- Avoid saturated fats from butter, cakes, sausages and bacon
- Choose water over sugary drinks such as soda
- Cut back on red meat consumption
- Exercise 30 minutes most days of the week (make sure to break a sweat)
- Maintain a healthy body weight and keep body fat low
- Quit smoking
- Reduce and manage stress
- Get tested regularly once you turn 50
Featured Resource - A Simple Guide to Prostate Health
A Healthy, Balanced Diet
There are multiple studies linking a healthy, balanced diet to a reduced risk of prostate diseases, including prostate cancer. Even though we are about to list some specific pieces of advice, almost all the research suggests that the best approach is to enjoy everything in moderation and to focus more on overall eating habits:
Leafy greens for antioxidants
Leafy fruits and vegetables, particularly green ones, are high in antioxidants that have been linked with prostate health. Go for food like kale, spinach, broccoli, and the like.
Good fats
Avocados, nuts and olives are all high in omega-3 fats and are full of ‘good fats’ and make up the bulk of the Mediterranean diet, a diet touted for its overall health and ease with which most people can adopt it. If you are looking for a prostate-friendly diet, the Mediterranean diet may be perfect for you.
Low in sugar
Sugary food is never a good thing in large quantities, and the same goes for sugar-filled drinks such as soda and juice. While not specifically connected to prostate health, reducing sugar consumption is a simple habit most people can adopt to quickly reduce body fat and manage their weight (more on this shortly).
Low in saturated fats
Saturated fat has been linked with heart health for some time, and reducing your consumption is another simple step towards healthier eating patterns. Some common foods that are high in saturated fats you want to avoid include:
- butter and coconut oil
- cakes and biscuits
- sausages
- bacon
- cheese
- chocolate
Cut back on red meat
Red meat has been associated with PhIP, a chemical compound found in charred red meat and linked to higher risk of prostate disease (studies have proven a causal relationship between PhIP and prostate cancer in rats, finding that grilled hamburger patties had the greatest impact).
Alcohol isn’t the enemy
One piece of advice we always give to patients with a prostate condition is to limit their caffeine and alcohol intake, particularly from the late afternoon onwards as this can exacerbate bladder issues.
However, research has shown that alcohol consumption can have a protective effect against BPH. An analysis of 19 studies found a 35% decrease in the likelihood of developing BPH in men who drank daily. Just remember to drink in moderation as alcohol also contains ‘empty calories’ and can lead to weight gain.
Get Active and Maintain a Healthy Body Weight
Studies have shown that men who exercise regularly and maintain a good body weight have a lower risk of developing prostate disease, such as prostate cancer and benign prostatic hyperplasia.
When it comes to exercise, it can be as simple as 30 minutes of moderate-intensity activity - enough to break a sweat should do the trick - 5-6 days a week.
Researchers found that men who undertook moderate exercise reduced their risk of developing BPH by up to 25%.
Not only is exercise beneficial for prostate health but it can improve your overall quality of life, and help you maintain a health body weight, which has been shown to reduce your risk of prostate disease.
Some studies have indicated that a BMI of 30 or higher increases the risk of disease.
Quit Smoking
We’ve known for a long time that smoking increases the chance of developing cancer, particularly lung cancer. Research has also found that “cigarette smoking may increase the risk of prostate cancer by affecting circulating hormone levels or through exposure to carcinogens.”
Other research has also found that quitting smoking can reduce your risk of developing prostate cancer back to the same levels as someone who has never smoked!
Reduce Stress
Having BPH can be stressful on it’s own, but studies are also showing that being stressed can aggravate the symptoms of BPH. In a way it becomes a self-repeating cycle:
- BPH symptoms make you feel stressed
- This added stress, along with life’s usual pressures, aggravate BPH symptoms
- BPH symptoms worsen, making you feel more stressed
- And so on…
Managing stress is therefore an important aspect of managing any existing BPH symptoms.
Get Tested Regularly
When it comes to prostate health, getting tested regularly is vital. The 5 -year survival rate for prostate cancer is around 95% when detected early - so being proactive is something every man should take seriously.
A general recommendation is to have a test every 2 years once you turn 50, and anyone with a risk factor, such as a brother with prostate cancer, should get tested more frequently.
Making Lifestyle Changes to Improve Prostate Health is Easier Than You Realise
We live in a world where we are always looking for the ‘secret to success’ - the hidden trick that only a select few know about. In our constant pursuit of the elusive, we overlook the simple.
Living a healthy lifestyle, paying attention to what goes in our mouths, and protecting the wellbeing of the grey matter between our ears are the keys to success, and in this case the secrets to a healthy prostate.
Sometimes, simple really is best.
