8 Tips to Promote Prostate Health
Check out these easy dietary and lifestyle tips to reduce prostate swelling, discomfort, and more.
Focus on Fiber
It’s long been known that prostate patients in Asian cultures don’t see their conditions worsen at the rates experienced in the West. Scientists believe that fiber is the key factor here: A 2013 study from the University of Colorado found that a high-fiber diet can prevent prostate tumors from developing new blood vessels and progressing into more dangerous cancers. To get more fiber daily, stock your kitchen with whole-grains, fruits, and vegetables while trashing the processed stuff. Try to eat 25-35 grams of dietary fiber every day.
You can improve urinary incontinence and tone pelvic muscles with Kegel exercises. (They’re not just for women!) Strengthening these muscles can help keep your prostate healthy, improve bladder control, and also reduce healing time after surgery. To find the right muscles, while urinating, try to stop mid-flow and then start again. Give them a workout by contracting for a few seconds, then releasing; repeat for 10 contractions three times per day.
Pop Some Pumpkin Seeds
Zinc is believed to be especially healthy for the prostate: It’s been shown to shrink an enlarged prostate and might even help prevent cancer when eaten as part of a daily diet. To add the mineral to your diet, pick up some raw pumpkin seeds and snack on a handful per day.
If your prostate is inflamed and swollen, prepare yourself a warm bath to stimulate blood flow. Soak for 20-30 minutes a day to relieve the inflammation.
Tomatoes are loaded with an antioxidant called lycopene, which is believed to slow the progression of an enlarged prostate. Prepare tomato-based sauces using tomato puree or tomato paste, as these products contain higher amounts of lycopene than raw whole tomatoes.
Add more fatty acids such as Omega-3s to your diet, since they’re known to reduce inflammation and swelling in the prostate. Flaxseed oil is a great source of Omega-3s—stir one tablespoon into salad dressings, or cooked rice, vegetables, soups, stews, and potato dishes. But only add the oil after cooking, as heat can weaken its nutritional powers. You can also add a tablespoon of flaxseed oil to smoothies, yogurt, or breakfast cereals.
Don’t Sit This One Out
If you spend most of your working hours on your tuckus, try to incorporate short breaks throughout the day to stimulate blood flow to your prostate area. Staying sedentary for hours puts an unnatural amount of pressure on the prostate, causing irritation and putting you at greater risk for prostate problems.
Anything that restricts blood flow to your groin area can be potentially harmful—including too-tight underwear. Instead of wearing skin-clinging tighty-whities, go for loose-fitting cotton boxers or boxer briefs.
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