How You Can Improve Prostate Health – Follow Some Useful Steps
Nowadays, majority of men are concerned about the two most common health problems: Benign Prostatic Hyperplasia (enlargement of Prostate) and Prostate Cancer, which are related to Prostate gland, an organ found in men which is responsible for important functioning of male reproductive system. Most of you experience some level of Prostate enlargement by the age of 45 and almost 90% of men have Benign Prostatic Hyperplasia (BPH) over 85 years of age. Prostate Cancer is the most common types of cancers in men. If diagnosed early, when the cancer is confined to Prostate gland then it can be treated successfully. You might be concerned that how you can prevent BPH and Prostate Cancer. The answer is simple, by improving the health of your Prostate gland, you can prevent these conditions. For that, you need to follow some useful steps which mainly focus on the dietary changes and lifestyle modifications.
Effect of a sedentary lifestyle on your Prostate health:
Sedentary lifestyle means the lifestyle with little or no physical activity. The health of the Prostate gland greatly depends on the oxygen that is circulated through fresh blood to this organ. Sedentary lifestyle promotes congestion and stagnation in the Prostate. If you live a sedentary lifestyle which means if you are spending long hours in a seated position or having much time on motorcycle then due to stagnant position and increased pressure from automobile vibration, you have high chances of getting the problems with Prostate gland. Some other examples of such sedentary lifestyle settings or occupations are truck and bus driving, motorcycling, bicyclists, pilots and men who have daily long commutes.
Regular physical activity or exercise is the best way to maintain a healthy weight and avoid the sedentary lifestyle, which improves Prostate health and ultimately reduces the risk of BPH and Prostate Cancer. You can try walking, running or swimming. Having an exercise isn’t boring as you can make variations in your routine and also invite your friends for a workout.
Foods and nutrients that promote health of Prostate gland:
Fresh fruits and vegetables are essential to prevent inflammation of Prostate. You must eat a diet that contains good fats such as coconut oil, olive oil, seeds, nuts and avocados. Eliminate all processed dairy products, meats and grains from your diet. Incorporate anti-inflammatory herbs and spices such as oregano, rosemary, turmeric, cinnamon and garlic; in your diet on regular basis to promote Prostate health. It is also important to add foods in your diet that are rich sources of omega-3 fatty acids as they promote Prostate function and the best source of these nutrients is fatty fish, which might include salmon, tuna and herring. Another way of adding omega-3 to your diet is eating flaxseeds.
Certain vegetables such as broccoli sprouts, cabbage, collard greens and kale, are rich in nutrients such as sulforaphane, isothiocyanates, and Indole-3-Carbonyl and prevent Prostate inflammation.
Lycopene is another nutrient that promotes Prostate health. This nutrient is found in tomatoes, watermelon, raspberries, goji berries, grape fruit and red pepper. Although these foods are rich in powerful nutrients but make sure not to add too many of them in your diet as they highly contains sugar. Another excellent nutrient for the Prostate health is green tea. It has been observed that men who regularly drink green tea have a low risk of developing Prostate complication.
Zinc is another nutrient that is essential in supporting the enzymatic processes, healthy immune response and reproductive health. Individuals with Prostate problems have been reported with zinc deficiency. Zinc has been shown to restrain the pathways that trigger the multiplication of Prostate cells. Add foods that are rich in zinc which includes oyster, fortified cereals, crab, peanuts, cashews, kidney beans, baked beans and chick peas. You may also take zinc supplements but doctor’s recommendation is necessary before taking it.
A good quality sleep is very much necessary for the overall health of reproductive system and production of testosterone (male sex hormones). If you have less than optimal sleeping habits then it will cause decrease in testosterone levels and increases the production of stress hormones. Poor sleep also causes disturbances in blood sugar levels and the growth of Prostate gland. So, it is essential for you to improve your sleep quality.
Increase antioxidant consumption:
Drink antioxidant beverages such as ginger tea, green tea and saw palmetto tea, because they support detoxification pathways that are essential for Prostate health.
Maximize vitamin D levels:
The deficiency of vitamin D effects testosterone levels and increases the growth of Prostate gland. You can increase the vitamin D levels by regular exposure to sun at least three days a week without sunscreen. If you are unable to receive adequate sun exposure then you may also consume high quality vitamin D3 supplements but make sure to consult the doctor before taking them.
Practice deep breathing:
Deep breathing relaxes the body, reduces stress hormones, and lowers the inflammation and the growth of cancerous cells in the body.
Smokers have a high risk of developing Prostate enlargement and Prostate Cancer as compared to non-smokers. So, it’s not too late to quit smoking.
Talk with the doctor:
Older age and family history are the most important risk factors of developing Benign Prostatic Hyperplasia and Prostate Cancer. Talk with your doctor if you have these risk factors or immediately consult the doctor if you experience certain symptoms such as discomfort in your pelvic or rectal area, difficulty in urinating and blood in your urine or semen.
You can consult urologist at Urology Care of Central New Jersey to discuss the risk factors or to have regular checkups. The experienced, trained and accomplished board certified urologist will have a detailed discussion with you and then he recommends advanced tests for diagnosis, on the basis of which a complete treatment plan is tailored for you, providing the care that you truly need.