Men’s health spotlight: prostate care you can’t ignore
When thinking about long-term health, prostate care often isn’t at the forefront of our minds until a problem arises. However, the prostate plays a crucial role in men’s overall health and well-being, so it’s important to keep it on your radar to ensure long-term health and happiness for yourself or your partner.
1. If you’ve ever thought about your prostate, here’s what you should know:
The prostate is a small, muscular gland in the male reproductive system, surrounding the urethra. It produces most of the fluid in semen, and its muscular contractions help propel this fluid, along with the sperm, through the penis during orgasm.
The prostate plays a crucial role in more than just urinary and reproductive health; maintaining a healthy prostate can lead to increased energy levels, fewer health concerns, and overall vitality. Prostate issues can greatly impact one’s quality of life, making it essential to prioritise prevention, even if it doesn’t seem urgent at the time.
As men age, particularly from the age of 50 and older, it is common for the prostate to enlarge, a condition known as benign prostatic hyperplasia (BPH), also referred to as benign prostate enlargement (BPE). This enlargement occurs when the cells in the prostate gland begin to multiply. The exact reasons for this enlargement are not fully understood, but it is believed to be linked to changes in sex hormones as men grow older. 2. Common Symptoms of BPH Not fully emptying your bladder 3. Testing for BHP You may need to undergo several different tests. Some of these can be performed at your doctor’s office, such as blood tests or urine tests, while others may require a visit to the hospital. Your doctor will likely want to rule out more serious conditions, such as prostate cancer. One important test is the prostate-specific antigen (PSA) blood test. PSA is a protein produced by the prostate, and its levels can rise when the prostate becomes enlarged. However, it’s important to note that PSA levels can also be influenced by certain illnesses or recent medical procedures/surgeries. 4. Dietary strategies for supporting prostate health Balance your blood sugar levels Maintaining a healthy balance of proteins, fibre, starches, and healthy fats is beneficial for all aspects of your health. Every meal should include a source of protein. Opt for whole grain versions of foods like pasta, rice, and bread to prevent spikes in blood sugar, and load your plate with vegetables. Eat more fruit and veg A diet rich in plant-based foods provides essential vitamins, minerals, and antioxidants that protect the prostate. Foods like tomatoes (rich in lycopene), broccoli, and green tea have all |
been linked to better prostate health. These nutrients help fight inflammation and reduce oxidative stress, which can contribute to prostate problems. Don’t skimp on healthy fats Not all fats are the same, and one type, in particular, should definitely be included in your diet: omega-3 fatty acids. These beneficial fats are found in fatty fish such as salmon, mackerels and sardines as well as in walnuts, flaxseeds, and chia seeds. Omega-3s help reduce inflammation and may lower the risk of prostate diseases. Additionally, if you can reduce your intake of saturated fats and processed foods—which promote inflammation—you’ll be making a positive choice for your health. Eat foods that contain zinc Both sesame and pumpkin seeds are naturally high in zinc, an important mineral that can be lacking in men with prostate problems compared to those who don’t. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114577/ Limit alcohol and caffeine Excessive alcohol and caffeine can irritate the bladder and prostate, particularly in men who already have urinary issues. Moderation or avoidance is essential to prevent these problems from worsening. 5. Lifestyle strategies for supporting prostate health Keep an eye on your weight Excess weight, particularly around the waist, can raise the risk of prostate issues and contribute to various other health problems during midlife. Following a balanced diet, such as the Mediterranean-style diet mentioned earlier, along with regular exercise, can help you maintain a healthy weight and promote prostate health. Making movement matter Regular exercise helps maintain a healthy weight and supports prostate health. Physical activity improves circulation and can lower the risk of developing prostate issues. Aim for at least 150 minutes of moderate exercise each week. Get regular check-ups Even if you believe prostate issues aren’t a concern for you, it’s important to stay aware of some common symptoms. Early detection is vital. Make sure to schedule regular prostate
|
screenings, especially if you’re over 50 or have a family history of prostate problems. Discuss any concerns with your GP, as this will help identify any issues early on.
6. Uncomfortable truth
Prostate cancer is the most common cancer in men and rates have risen by 9% in the last decade.
More than 52,000 men are diagnosed with prostate cancer every year – that’s 144 men every day.
Every 45 minutes one man dies from prostate cancer – that’s more than 12,000 men every year.
1 in 8 men will be diagnosed with prostate cancer in their lifetime.
Approximately 490,000 men are currently living with prostate cancer or are in post- treatment recovery.
Source: Prostate Cancer UK
Incorporate the above strategies into your daily routine to improve your prostate health and overall well-being.
You can schedule a complimentary 30-minute well-being assessment with me via Zoom or WhatsApp if you would like to further discuss your dietary and lifestyle goals by clicking on the link below:
https://calendly.com/patriciadurand-nutrition/30min
