The
prostate plays a major role in the male reproductive system. The most important
function of the prostate is that it produces a fluid that gets mixed up with
the sperm cells from the testicles and also fluids from other glands
collectively forming the seminal fluid.
The prostate muscles make sure that the semen is forcibly pumped into
the urethra and expelled out during ejaculation.
Apart
from producing seminal fluid, the prostate also produces prostate-specific
antigen (PSA) that acts as a glue to attach the sperm to a woman’s cervix,
helps in pumping the sperm, acts as a filter for the sperm removing the toxins,
creates erections, protects against urinary tract infections through its
secretions, controls urine flow, and produces hormones.
Common
prostate problems include acute and chronic bacterial prostatitis,
non-bacterial chronic prostatitis, and BPH (Benign Prostatic Hypertrophy) also
known as prostate enlargement.
Considering
the various roles they play in our lives, it becomes very important for us to
take good care of the prostate glands to avoid future problems. The following are the easy and proven tips
for taking care of prostate glands effectively. Let’s dive into the subject right away.
1. Weight loss and exercise
Studies
show that moderate or vigorous exercises as possible, reduce the risk of
urinary symptoms and BPH and help with prostatitis too. Consistent regular exercise will have a positive
effect on cardiovascular health, which will prevent sexual health problems such
as erectile dysfunction. The exercises can include aerobic exercises.
Antioxidant exercises for 30 minutes a day can also be considered to include
walking, hiking, biking, swimming, etc. Kegel exercises for men are much
helpful in strengthening the pelvic muscles, which control the urine flow. Kegel
exercises are considered to be the most effective methods of controlling
incontinence and these could avoid the need for medication or surgery. To do Kegel for incontinence, men should
squeeze their pelvic muscles as they do to hold the urine, hold the position
for a few seconds, and then release.
People
who are overweight, especially with high abdominal fat, are more prone to problems
like prostatitis, BPH, and prostate cancer.
Lifestyle changes towards reducing weight should be given due importance
both for prostate health and overall health.
2. Prostate-friendly diet
Prostate
health is closely linked to diet. A poor diet can lead to an imbalance in the
levels of certain hormones, which can adversely affect prostate health. The
prostate-friendly foods that can prevent cancer and slow down the growth of
prostate cancerous cells include oily fish (high in omega-3 fatty acids),
cruciferous vegetables, berries, broccoli, green tea, legumes, soya beans,
sesame seeds, bell peppers, avocados, nuts, olives, Asian mushrooms, tomatoes,
walnuts, pomegranate juice, etc. Thus,
the best foods for prostate health should be low in sugar, low in processed
foods, low in saturated fats, and high in fiber. Fish and plant-based sources of protein are
the best for prostate health.
The
foods that need to be avoided are red and processed meat like pork, beef, lunch
meats, hot dogs, etc., high-fat dairies like whole milk, full-fat yogurts, full-fat
butter, and full-fat ice cream, etc., alcohol, sugary foods, and other
processed foods.
Garlic
and its preparations are useful for the treatment of prostate cancer and relief
from BPH symptoms as garlic is known to have anti-inflammatory, anti-cancer,
and antioxidant effects.
3. Reduce stress
Stress
impacts prostate health. When under stress,
some people unknowingly tighten their pelvic muscles. This tightening of
muscles can cause some pelvic floor muscle problems and this can become one of
the causes of chronic prostatitis. In
people with BPH, stress can worsen the symptoms such as urinary urgency,
urinary frequency, pain, etc. Living
with a prostate problem itself can increase stress and anxiety, which can
worsen the condition as stress impairs the ability of the immune system to
fight against the illness.
Thus,
it is important to manage the stress level, get relieved from tension, and take
good care of emotional health. Some relaxing
techniques that could help include meditation, deep breathing, activities like
exercises, yoga, music, getting involved with favorite hobbies, etc.
Maintaining
social relationships and having someone to talk to about the fears,
frustrations, etc., becomes important, especially when dealing with prostate
problems.
4. Tea
Either
hibiscus or green, both teas are good for prostate health as they both contain
antioxidants. Green tea is helpful in
BPH and prostatitis. As per a study,
green tea helps in preventing the formation of prostate cancer and also slows
down the growth of aggressive prostate cancer.
However, caffeine-free sources of tea should be the choice as caffeine could
adversely affect prostate health. Thus,
cutting back on energy drinks, soda, and coffee would be a good choice for prostate
health.
The
best drink for the prostate is water, important for hydration, which is the essential
requisite for urinary health, and drinking water should not be neglected or
ignored fearing increased urine flow.
5. Vitamin D
Studies
confirm that vitamin D is protective against prostate cancer because vitamin D
regulates the growth and differentiation of tumor cells. An amount of 600 IU/day for people below 70
years of age and 800 IU/day for people above 70 years of age is the recommended
dosage of vitamin D.
Getting
good exposure to sunlight on daily basis reduces the risk of getting prostate
problems as quite a lot of valuable vitamin D can be obtained naturally from
the sun, and this is the best way not only to reduce the risk of prostate
problems but also for overall health to include heart health, kidney health,
pancreatic health, etc.
6. Avoid tobacco and alcohol
Smokers
are at an increased risk of prostate cancer that could be fatal, due to the
circulating hormone levels. The risk will get considerably low once smoking is
stopped. Studies suggest that nicotine
and other non-combustion-related components of tobacco play a major role in the
progression of prostate cancer. In
smokers, there is twice the risk of kidney stone formation than others. The
bladder gets irritated by smoking and this causes frequent urination.
Considering all the ill effects, and in the best interest of not only prostate
health but also the overall health, smoking should be stopped.
Excessive
alcohol intake interferes with the ability of the prostate muscles to relax,
irritates the bladder, and worsens the symptoms of BPH or enlarged
prostate. With an obstructed urinary
tract, alcohol can cause a complete blockage.
However, 100 mL of wine or a cold beer may reduce the risks of BPH
progression. Some studies also suggest
that alcohol does not worsen the symptoms of enlarged prostate. As such, there
is limited research at our disposal on the effects of alcohol on prostatitis.
7. Prostate cancer
Prostate
cancer is the most common cancer in men among other cancers. Prostate cancer
begins in the prostate gland cells and sometimes starts without symptoms.
The
warning signs include frequent urination, more during the nighttime, trouble to
start and stopping urination due to loss of bladder control, blood in urine or
semen, pain and/or burning sensation on urination or ejaculation, and sudden
erectile dysfunction.
The
two main tests for screening for prostate cancer are DRE (Digital Rectal
Examination) and PSA (prostate-specific antigen). Though these tests may not be confirmatory
the tests can indicate if further steps are needed, as various other factors
may influence the results.
Treatment
modalities for prostate cancer differ depending on the stage of cancer. They
include surgery, chemotherapy, non-invasive radiation therapy, radiosurgery,
stereotactic body radiation therapy (SBRT), etc.
Prostate
cancer can be cured if detected early.
Most prostate cancer cases are detected in their early stages, allowing
the tumors to respond well to the treatment.
Among
all types of cancer, prostate cancer has one of the high curability rates. This is made possible with early detection
standards and advances in treatment modalities of prostate cancer.
Studies
reveal only 5% of men are diagnosed at the later stages of prostate cancer
after it has become widespread. This means that more than 90% of the cases are
detected and treated early, enabling most of them to live for five years or
longer after treatment. Thus prostate cancer is the most curable cancer form.
8. Get a check-up every year
As
per general guidelines, men after attaining the age of 55 should get a regular
checkup for prostate problems at least once every two years. Taking into
consideration the necessary parameters, the doctor would assess the risk
factors for prostate problems by looking for early signs of the disease and
would recommend the necessary plan of action. Thus, regular checks are
important to detect any future problems and to avoid complications.
However,
in 2018, the U.S. Preventive Services Task Force recommended that for people in
the age group of 55–69 years, it should be the individual's decision whether to
undergo screening for prostate or not.
This is recommended because screening could sometimes lead to
false-positive results, and this could result in unnecessary biopsies.
Sometimes, these results could also lead to overtreatment of low-risk diseases.
9. Get educated on prostate
Knowledge
about the prostate gland, its functions, its importance in human life, its
capabilities and limitations, etc., becomes quite important given the
psychological changes the people with prostate problems undergo once they come
to know about their status. Some of the changes include anxiety, depression,
guilt, remorse, fear, etc., which are all related to either diagnosis or
treatment of their conditions. Issues like impotence, erectile dysfunction,
incontinence, and other sexual issues make the matters worse. Proper education on prostate health does help
a lot.
10. Positive attitude towards life with prostate problems
Having
a positive attitude towards life when one needs to live with a prostate problem
becomes inevitable. The exchange of social support and information is the key
tool. Exchange of information with emotional
support increases the patient's knowledge about the problems, helps manage the
side effects effectively, helps in preventing future complications, and helps
in coping with the problems. A positive attitude can also be developed by way
of counseling, through lectures, written materials, videos, audios, etc., and
group discussions on successful coping behaviors by group members. Such
information sharing among members is valued and cared for, and provides good
moral and emotional support.
Conclusion
Though
the problems seem to be tough to cope with, the prostate problems have become
easy to deal with, thanks to the advancement in medical science. It is in the best interest to take care of prostate
health in the first place, as prevention is always better than cure.
The
above-mentioned simple tips on lifestyle modifications can help a lot in the
process of achieving better prostate health.
However, you can experiment with one method at a time and slowly keep
adding more methods as you continue to progress on your journey towards better
prostate health.
Some
methods may seem easy to some people and some methods may seem not so easy to
some people. But believe me, these are the proven techniques that are bound to
give the desired results.
I wish you all the very best in your journey towards better prostate health.
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