If you are experiencing symptoms of benign prostatic hyperplasia (BPH) such as frequent urination, weak urine flow, or increased urgency, you may think that shrinking your prostate is the ultimate solution. However, it’s essential to focus on improving your overall prostate health rather than the actual size of your prostate. By adopting a healthier lifestyle, you can alleviate unwanted symptoms and prevent future prostate issues. Here are seven ways to improve your prostate health naturally.
Eat the Right Foods and Avoid the Wrong Ones
Your diet plays a crucial role in your prostate health. Following a Mediterranean-style diet can help decrease inflammation and slow the growth of the prostate. Include oily fish rich in omega-3 fatty acids (salmon, tuna, herring, and anchovies) and healthy fats (seeds, nuts, olives, and avocados) in your meals. Eat plenty of vegetables, particularly cruciferous vegetables and those high in vitamin C.
Avoid spicy foods, fried foods, processed foods, white bread products, sugar, artificial sweeteners, dairy products, and red meat as these can aggravate prostate issues. Limit caffeinated beverages, salty foods, and alcohol intake as well.
Exercise Regularly
Studies have shown that regular exercise can help prevent BPH and manage symptoms. The best exercises for prostate health include aerobic and resistance exercises.
Maintain a Healthy Weight
Obesity is linked to several prostate health issues, including BPH, prostatitis, and prostate cancer. By adopting a healthier diet and exercising regularly, you can lose excess weight and improve your prostate health.
Choose Plant Protein Over Animal Protein
Animal protein is more strongly associated with symptoms of BPH than plant protein. Dairy and meat products have been linked to an increased risk of prostate cancer. Opt for plant-based protein sources such as beans, lentils, pumpkin seeds, quinoa, tempeh, seitan, and high-protein grains.
Balance Your Hormones
As you age, your hormone levels change, and an imbalance between testosterone and estrogen can lead to an enlarged prostate. Maintain a healthy weight, exercise regularly, and consider using supplements to keep your hormones in check.
Consider Supplements
Prostate health supplements can support both prostate and urinary health by promoting your body’s efforts to regulate hormones and maintain a normal prostate size. Some well-researched supplements include pollen extracts, zinc, vitamin D, turmeric, curcumin, quercetin, green tea, and saw palmetto.
Manage Stress Levels
Stress can exacerbate BPH symptoms and contribute to chronic prostatitis, a condition that causes chronic pain and urinary symptoms. Stress can also lower your zinc levels, an essential mineral for prostate health. Manage stress with meditation, guided visualization, yoga, or exercise.
By following these seven ways to improve prostate health, you can prevent BPH and manage symptoms while maintaining a healthy lifestyle. Remember that your choices in food, activities, and stress management play significant roles in your prostate health. Making an effort to improve your prostate health holistically can help you naturally manage your prostate health and prevent future problems.
