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Tips for improving your prostate health

Although inherited genetics appears to play a major role in the development of an enlarged prostate and prostate cancer, there are certain things you can do that may reduce your risk.

1. Follow a prostate-friendly diet:

A variety of fruit and vegetables contain large amounts of potentially cancer-fighting and anti-inflammatory substances. Cruciferous vegetables such as broccoli, cauliflower, cabbage, spinach and kale have phytochemicals that have been shown in some studies to slow down the growth of prostate cancer.

Tomatoes are a rich source of the phytochemical lycopene. Lycopene has been shown to reduce free radicals in the body, lowering the risk of prostate cancer. Lycopene is absorbed more readily from tomatoes that have been cooked, so tomato sauces are a better source than fresh tomatoes. Lycopene is also found in pink grapefruits, watermelons, guava and papaya. As lycopene isn’t stored in the body for long, you should eat foods containing lycopene regularly. 

Berries, particularly blueberries, are a great source of vitamins C and K, manganese and a good source of fibre. They also have powerful antioxidant effects because of the many phytochemicals they contain. Some studies have shown a possible role in slowing down the progression of prostate cancer. Pomegranate juice has also been shown to slow PSA doubling time and may help prevent prostate cancer recurrence after primary treatment.

nuts and berries for a Prostate diet

Several studies have investigated the anti-cancer properties of curcumin, which is the particle behind turmeric’s colour and taste. There is plenty of exciting interest in exploring its role in reducing the progression of prostate cancer.

Several studies have shown an association between saturated fat intake from meat and dairy products and the development of prostate cancer. Intakes of red meat and dairy products also appear to be related to an increased risk of metastatic prostate cancer. Other studies show that a diet low in meat and high in fruit and vegetables may slow the growth of prostate cancer. Therefore, it is wise to reduce the consumption of red meat, milk and other dairy products.

A comprehensive review of 32 studies found positive associations between dietary saturated fat intake and prostate cancer risk in 24 of them. Avoid trans-fatty acids found in margarine and many fried foods instead try to use olive oil, which is rich in antioxidants. Avocado oil is also good. 

Omega-3 fatty acids may also reduce your risks for prostate cancer and cancer progression. Researchers in New Zealand found that men with high levels of DHA and EPA, the omega-3 fats found in fish, had a 40% reduction in risk of prostate cancer than those with low blood levels. In another study, men who consumed fish three or more times per week were found to have a lower risk of prostate cancer. 

Plant-based proteins like nuts, beans and flax contain quercetin and lignans that have been shown to suppress the growth of some cancer cells, including prostate cancer.

A high-fibre diet has been shown to reduce hormone levels that may be involved in the progression of prostate cancer. One study indicated that a high-fibre, low-fat diet followed only for ten days resulted in blood hormone changes that could potentially reduce the growth of prostate cancer. A diet rich in natural fibre obtained from fruits, vegetables, legumes and whole grains may reduce the risk of prostate cancer risk and reduce the risk of progression.

Green tea contains various polyphenols and flavonoids, which are potent antioxidants. Multiple studies show that green tea may help prevent prostate cancer from forming and also potentially slow the progression of aggressive prostate cancer. Various studies have also demonstrated that green tea can benefit men with enlarged prostates and prostatitis. 

2. Exercise and lose weight

Regular physical activity and exercise have been found to have a positive impact on prostate cancer. Men who undertake one to three hours of moderate to vigorous exercise each week have an 86% lower risk of aggressive prostate cancer and lowered the risk of prostate cancer death by 61%. Conversely, a study found that men with a high amount of abdominal fat, have an increased risk of both prostate cancer and prostate enlargement. Many studies show that even moderate exercise also reduces the risk of urinary tract symptoms as well as erectile dysfunction in men.

Evidence indicates that a high-calorie intake increases one’s risk of prostate cancer. A case-control study reported a 115% increase in the risk of local prostate cancer and a 96 % increase in the risk of advanced prostate cancer for those consuming 2,439 or more calories a day compared with individuals consuming less than 1,322 calories a day. In a separate study, researchers reported a nearly four-fold increase in prostate cancer risk in men who consumed more than 2,624 calories a day compared with men who consumed less than 1,064 calories a day. The most significant risk was for subjects who consumed more than 3,475 calories a day. 

3. Reduce stress

Men subconsciously tighten their pelvic muscles when stressed. This chronic tightening has been postulated to create pelvic floor muscle problems and is potentially one of the causes of chronic prostatitis. Stress can also worsen symptoms such as urinary urgency, urinary frequency and pain in men with enlarged prostates. Techniques that may be worth exploring to reduce stress include therapy, meditation, deep breathing, or activities like exercise, yoga or tai chi

4. Get Some Sun

Studies have reported a higher risk of prostate cancer in men living in Northern latitudes and higher overall prostate cancer risk among men whose estimated vitamin D intake is low. Try to get plenty of outdoor exercise.

5. Get Screened

Men with a higher risk of developing prostate cancer include:

  • Men of Afro-Caribbean origin
  • Men of Scandinavian descent
  • Anyone who has a first-degree relative diagnosed with prostate cancer

If you are in a high-risk category, you should consider getting screened for prostate cancer after the age of 50. Screenings usually include a digital rectal exam and a prostate-specific antigen (PSA) blood test. 


As better prostate health is tied to diet, weight, and lifestyle, following these tips can significantly impact your overall health. Some things are beyond our control, but you can control many factors to lower your risk of prostate disease and give your body the best tools for fighting illness.


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