Men’s Health - Dietary Changes that Help Protect Your Prostate

-By Aliyah N. A.

We can’t talk about men’s reproductive health without mentioning the wonderful prostate gland. A healthy functioning prostate gland is responsible for producing fluid that helps to make up semen and is useful in transporting sperm during ejaculation. The prostate gland is located right below the bladder. It’s relatively small and about the size of a walnut when healthy. Commonly, the prostate gland may become enlarged, or develop into prostate cancer. These prostate issues, including prostate cancer, are on the rise among American adult men. In fact, the American Cancer Society predicts 268,490 new prostate cancer diagnoses in 2022. Other common issues related to prostate health include prostatitis (inflammation of the prostate) and benign prostatic hyperplasia (BPH).

Prostate-related issues like cancer and BPH don’t happen overnight. They usually start as mild to moderate symptoms like:

Weak urine stream

Frequent urination

Dripping after urination has stopped

Weak ejaculation, premature ejaculation

Lower back pain

Frequent kidney and/or bladder infections

Or more severe symptoms including:

Pain between rectum and scrotum

Pain, burning, and/or difficulty with starting/stopping urination

Blood in urine

If you’re experiencing symptoms, it’s important to be proactive with your health. Consider requesting an appointment with your primary care physician to establish an appropriate treatment plan.

Another way to be proactive in protecting prostate health is by establishing positive lifestyle habits. One of the easiest ways is by making specific dietary changes.

Because a leading cause in the development of prostate issues is related to hormonal imbalances among men, eating a balanced diet to promote the right production of hormones is ideal. Essential nutrients for prostate health include

Zinc

Manganese

Vitamin A

Vitamin C

Calcium

Magnesium

Vitamin E

These are all vitamins and minerals that can easily be consumed by eating a balanced diet without the need for extra supplementation. For instance, vitamin C is an antioxidant that is abundantly rich in fresh cantaloupe, berries, citrus fruits, and bell peppers. Zinc is found in red meat (like beef). However, consuming large amounts of red meat is associated with developing type 2 diabetes, heart disease, and sometimes colorectal cancer because of the high amounts of saturated fat, cholesterol, and sodium. Healthier options for zinc are nuts, seeds, lentils, and beans. These items have great amounts of zinc without the unhealthy fat, cholesterol, and sodium.

Herbs are known for their medicinal properties, and some of them are especially helpful for the prostate gland. These include

Nettle

Anti-inflammatory herbs like ginger, turmeric, and cat’s claw

Pumpkin seeds/oil

Echinacea

Juniper berries (urine discomfort)

There are also hormone-balancing herbs for men, like ginseng, maca, and ashwagandha. Herbs are available in a tea, tincture, or capsule. Check out our verified resource list for herbal supplements here.

Stress-related hormonal imbalances can wreak havoc on prostate health. Learning positive ways to manage stress like meditation, breathing techniques, and exercise help to alleviate symptoms of stress. When possible, eliminating stressful triggers will help too.

Not only is it beneficial to include powerful plant sources of nutrients, but it’s also important to avoid or strictly limit foods that are associated with poor prostate health.

Sugar

Fried foods

Meat

Alcohol

Vinegar

Dairy/soy (excess estrogen)

Junk foods (processed foods)

Knowing these top 7 lifestyle and dietary factors that contribute to the onset of new prostate diagnosis, and aggravate existing ones means you have the tools to begin making changes today.

When you’re used to living a certain way, making diet and lifestyle changes can seem challenging or even impossible. A nutritionist is someone who can help you make positive dietary changes, learn healthy recipes, and develop meal plans for you that promote prostate and overall health.

At The Concierge Practice, we offer convenient and top-quality family medicine and nutrition services to give you the best 1:1 support for balancing your health. Learn more about our services here or request an appointment to become a new patient with us.

Questions or concerns on the topic? Please reach out to

theconciergepractice@gmail.com