The Man’s Guide to a Healthy Prostate — 5 Things You Can Do

For guys, aging has ups and downs. On the upside, we become wiser and look more “distinguished.” People look up to us. And you don’t need me to tell you how amazing it feels when your granddaughter gives you kiss and tells you she chose you as her “hero” for a school project.

Now for the downsides. Our prostate grows. That’s right, every man’s prostate starts to get larger after the age of 25. This is called benign prostatic hyperplasia, or BPH.

What’s the culprit? BPH is just a natural side effect of having testicles.

Are Prostate Problems Normal?

BPH isn’t dangerous. It doesn’t have anything to do with prostate cancer. The main issue is that it’s irritating. An enlarged prostate can make it feel like you can’t completely empty your bladder.

Some guys notice problems at age 40. Other men don't have issues until they're 80. The good news is that there are treatments that can help you repair your prostate, including medicine and lifestyle changes.

Is There Anything You Can Do To Help Your Prostate?

Not thrilled about taking pills for your prostate? Don’t worry. Most of the time, it’s not needed. There are several simple things you can do to improve symptoms:

  1. Don’t stress about BPH: First, remember that having prostate trouble doesn’t make you less of a man. It’s caused by our testicles. So, if anything, the whole reason for an enlarged prostate is because we’re guys. All of us are in this boat together.

  2. Take your time: If you’re starting to have prostate trouble, one of the things you may have to accept is that it’s going to take longer to pee. Who cares? Your home is your castle. Take as long as you dang well please in the bathroom. Completely emptying your bladder this can feel a lot better during the day.

  3. Relax more: Stress can make you need to use the bathroom more often, which makes BPH symptoms worse. Try to relax every day. Do things that make you happy, such as going for a hike or playing cards with friends.

  4. Stay active: According to a recent study, exercise is one of the best ways to improve the symptoms of BPH and slow it down. Walking, biking, hiking, playing sports, lifting weights and swimming are all great options. Want an extra piece of good news? The same study showed that exercise also reduces the risk of erectile dysfunction (ED) by a whopping 20%!

  5. Eat healthier foods: Scientists are pretty sure there’s a link between what you eat and prostate symptoms, but they’re not sure exactly how it works. It’s possible that losing weight helps your prostate function better. In any case, The Mayo Clinic recommends getting a variety of fruit and vegetables every day, especially citrus fruits and leafy green vegetables. Look for natural superstars with lots of antioxidants.

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Is It Possible To Prevent Prostate Cancer?

There are some factors you can’t control. For example, age, genetics and race can all play a big part in prostate cancer. That said, you can reduce your risk by giving your body plenty of protective antioxidants. Here are some of the most important foods:

  • Dark green vegetables (broccoli, spinach, salad greens, etc.)

  • Cooked tomatoes

  • Fresh fruit

  • Fish with omega-3 fatty acids (tuna, salmon, lake trout, cod, sardine, mackerel)

  • Foods high in vitamin C (guava, papaya, acerola cherries, red chili peppers, strawberries, lemons, limes, oranges, etc.)

Eating more of these healthy foods doesn’t have to be complicated. Just cook some broccoli as a side for your meal or make a salad. Grab some acerola cherries instead of potato chips when watching a movie.

Taking care of your prostate is smart. The best part is that you can do it while living a normal, active life that makes you happier anyway.