The prostate is a male body-exclusive organ which plays a crucial role in reproduction. It is a walnut-sized gland located between the genitals and the anus, beneath the bladder, secreting an alkaline prostatic fluid, which makes roughly 30% of the semen and gets mixed with sperm cells afterward. The alkalinity of semen helps neutralize the acidity of the vaginal tract, thus prolonging the lifespan of sperm. Prostate cancer has become more frequent nowadays. It is the second most common cancer amongst men in the United States and the second leading cause of cancer death as well. Based on epidemiological studies, prostatic cancer progression is thought to be likely driven by environmental conditions such as diet or hormonal effects involving androgens and exposure to human-made toxins mimicking estrogens known as xenoestrogens. Xenoestrogen substances are found in plastics, deodorants, shampoos, and household cleaning agents.
Also, most men experience some level of non-cancerous prostate enlargement that is more or less asymptomatic by the age of 45. But by the age of 60, about 80% will complain of urgency to urinate, frequent urination, reduced force of urine stream, incomplete emptying of the bladder, as a result of prostatic enlargement, or prostatic adenoma. Fortunately, there are ways to protect your prostate health and lower the risk of cancer. So, we’ve compiled ten essential tips that will help maintain a good prostatic health and prevent cancer. By combining these quintessential tips, you allow yourself to have a carefree old age.
Increase your tomato intake on a weekly basis
Tomatoes are not only tasty and a pillar of our diet. They have more than mere vitamins and taste benefits. Tomatoes owe their red color to an essential antioxidant called lycopene. If you want your body to absorb a larger amount of this cancer-fighting antioxidant, try cooking them, as cooked tomatoes contain more lycopene, than raw. Also, if you’re aiming for most antioxidant-rich tomatoes, aim for the reddest ones.
Watermelons are much more than a sweet
Like tomatoes, watermelons also owe their red color to lycopene. If you don’t like tomatoes or if you’re tired of them, try watermelons. What’s more, scientists say that watermelons have the highest content of lycopene per gram. Other good sources of lycopene are raspberries, goji berries, red pepper, and grapefruits. However, be careful not to add too many of these foods into your diet as they are also highly concentrated in sugar.
Fill up on vegetables
Vegetables such as broccoli sprouts, collard greens, cabbage, and kale are rich in super nutrients for supporting the prostate. These cruciferous vegetables contain high concentrations of sulforaphane, isothiocyanates, and Indole-3-Carbonyl which promote the removal of excess toxins and estrogens from the body. Eating fruits and fiber-rich vegetable not only normalize your bowel movement, and elimination of toxins by the same token, but it helps maintain a healthy gut bacteria that will prevent inflammation and cancers.
Fish as a source of omega-3 fatty acids
When it comes to the food pyramid, fish should be right at the foundation. They may prevent prostate cancers due to their high content in omega-3 fatty acids. Many prominent kinds of fish contain this type of fatty acid – salmon, tuna, mackerel, and sardines. Small fish should be preferred, however, to avoid mercury contamination present in the large fish. High-quality fats such as avocados, grass-fed butter, olives, olive oil, and coconut oil also contain essential fatty acids required for optimal testosterone production and prostatic health.
Optimize your zinc uptake
This is a critical nutrient for a healthy immune response and reproductive health. Zinc deficiency is often reported in individuals with prostate problems. Zinc has been shown to inhibit the mechanisms that trigger prostate cells growth. Adding foods high in zinc to your diet including organic and pasture-raised animal products, as well as pumpkin seeds, is recommended.
Green tea is like the gold mine of various health benefits. Studies have shown that men who drink green tea regularly have a lower risk of prostate complications. Why is this even possible? Green tea contains polyphenolic antioxidants called EGCG or epigallocatechin gallate, which prevent inflammation by fighting against free radicals. Antioxidant-rich beverages such as saw palmetto tea, and ginger tea may also be used for an extra antioxidant boost.
Coffee, everyone’s lifesaver on Monday morning, has been shown to reduce the risk of prostate cancer development. For every three cups of coffee, the possibility of prostate cancers goes down by a whopping 11%, according to certain studies. But, due to its caffeine content, which may produce irregular heartbeat and other symptoms, one should use coffee with moderation, in combination with other prostate cancer preventive measures.
Cut out animal fats
Several studies point to the fact that high intake of saturated animal fat may be associated with prostate cancer risk. Prostate cancer survivors have been shown to benefit from a diet low in saturated fat, especially with regard to a reduction in cancer recurrence. Instead of butter, try using hemp oil, olive oil, and coconut oil. So, the key to cutting out fat is replacing it with plant-based fat products. Not only will you feel better, but your future self will also be thankful.
We all know how detrimental smoking is by now. It has no health benefits whatsoever. Nicotine, tar, and other substances in cigarettes lead to slow development of prostate cancer. Studies show a connection between prostate cancer and smoking. To ensure healthy aging, be sure to cut out any detrimental factors and smoking is one of them. If you’re having problems quitting, consult your doctor, he might offer nicotine patches or other helpful suggestions.
Exercise frequently and maximize your vitamin D levels
A sedentary lifestyle reduces testosterone levels and promotes stagnation, congestion and prostatic inflammation, while regular, low-intensity movement increases the circulation of fresh blood and improves prostate health. Physical activity along with the practice of deep breathing relaxes the body and reduces stress hormones production which is known to stimulate inflammatory process and cancer cell growth in the body. A deficiency of vitamin D impacts testosterone production and also increases prostatic growth. Walking outdoors and getting regular sun exposure no less than three days a week without sunblock can significantly raise your vitamin D levels. Otherwise, consume a high-quality vitamin D3 supplement when you are unable to receive adequate sun exposure.