5 Nutrition and Diet Tips to Optimize Prostate Health in Men over 40

Executive Summary: Nutrition and Diet Tips to Optimize Prostate Health

  • Follow a diet low in processed foods and sugars, including fatty fish (e.g. salmon), berries, and fruits.
  • Choose whole grains, legumes, and veggies over refined products, as they are rich in vitamins, minerals, and fiber, and help reduce the risk of urinary tract infections.
  • Limit red meat consumption to two servings a week and choose non-fat or low-fat dairy options. Moderate alcohol intake or avoid it altogether.
  • Consume green tea and use rosemary oil to strengthen your immune system and protect your prostate.
  • Add cranberry juice to your drinking regimen to improve urination and blood flow to the bladder.
  • Consult a doctor and consider supplements to shrink the prostate and relieve urinary symptoms.

The right nutrition and diet tips to optimize prostate health may help lower your risk of developing benign prostatic hyperplasia (BPH), and help you keep a healthy urinary tract. If you are over 40 and have prostate problems, these 5 natural ways can help.

What Diet Tips Should I Follow for Prostate Health?

Start a diet plan that is low in processed foods and sugars. This plan should include foods like fish, berries, and fruits.

  • Eat more fish, especially fatty fish like salmon. Studies show that omega-3 fatty acids help reduce inflammation, a common BPH symptom, and improve cognitive function. Plus, salmon is a great source of protein and other nutrients.
  • Include berries in your diet. Berries are packed with antioxidants and have been shown to boost brain health. Blueberries, strawberries, raspberries, and blackberries are all excellent choices.
  • Eat plenty of fruits too! Fruits are high in vitamins, minerals, and fiber essential for good health. Citrus fruits, apples, bananas, and watermelons are all great options.

The Benefits of Omega-3s: How Fatty Fish Can Help with Inflammation

sliced salmon on white surfaceFatty fish like salmon help reduce inflammation in the body due to their high content of omega-3 fatty acids. Omega-3s are polyunsaturated fatty acids that are crucial in reducing inflammation and promoting overall health.

According to a review published in the Journal of the American College of Cardiology, omega-3 fatty acids found in fatty fish can help reduce inflammation by inhibiting the production of pro-inflammatory molecules such as cytokines and chemokines. These inflammatory molecules are involved in developing chronic diseases such as heart disease, type 2 diabetes, and cancer.

Furthermore, a study published in the Journal of Nutrition showed that eating fatty fish like salmon can reduce C-reactive protein (CRP) levels, a marker of inflammation in the body. In the study, participants who consumed salmon three times a week for eight weeks had significantly lower CRP levels compared to those who did not consume salmon.

Overall, the high content of omega-3 fatty acids in fatty fish can help reduce inflammation in the body and lower the risk of chronic diseases.

Here’s a list of fatty fish other than salmon:

  1. Tuna
  2. Mackerel
  3. Trout
  4. Herring
  5. Sardines
  6. Anchovies
  7. Swordfish
  8. Bluefish
  9. Carp
  10. Catfish

The Power of Whole Grains, Legumes, and Veggies: Lowering Risk of UTIs

green and brown round legumes in white plastic containersChoose whole grains, legumes, and veggies rather than refined products that have been stripped of nutrients and fiber during the refining process.

Vegetables are rich in vitamins, minerals, and fiber and low in calories. They also contain antioxidants that protect against cell damage caused by free radicals. Fruits and vegetables in your diet can also help to reduce the risk of urinary tract infections, which are often a symptom of BPH.

Tomatoes, watermelon, guava, and pink grapefruit are excellent sources of lycopene. Eating foods rich in this antioxidant may also help to reduce your prostate size and symptoms.

Whole grains help regulate intestinal transit, cleanse the colon, and reduce cholesterol levels. As a result, you can lose weight quickly by eating less.

Beans are an excellent source of fiber in their whole form because they keep intact all parts of plants that contain nutrients: seeds fruits, leaves, or stalks. The husks in beans hold compounds such as resistant starch, which is slowly digested and has fewer calories than other forms of carbohydrates. The insoluble fibers found in legumes bind with fats like cholesterol, making them unavailable for absorption by our body, thus reducing their harmful effects.

Limit Red Meat Consumption to Two Servings a Week

cottage cheeseMany sources suggest limiting red meat to a few times per week may reduce the risk of prostate and other cancers. Some sources include the American Cancer Society, Harvard School of Public Health, and the National Institutes of Health.

Dr. Frank Hu, chair of Harvard’s Department of Nutrition, says, “Men should avoid consuming more than two servings of red meat per week.” For processed meat, Dr. Hu says there is a “much stronger association with a higher risk of heart disease and cancer” (especially colon cancer).

These sources also suggest limiting dairy to non-fat or low-fat options such as yogurt, cottage cheese, or ice cream, and limiting alcohol intake may help reduce the risk of prostate cancer.  Moderate drinking is currently defined as up to two drinks per day for men. However, no definitive studies are proving that this amount of alcohol makes any difference in protecting against prostate cancer. Some doctors recommend avoiding alcohol altogether.

Harness The Power Of Green Tea To Strengthen Your Immune System

clear glass mug with green tea leavesConsume green tea regularly to boost your immune system, which can help protect your prostate and other organs. This beverage contains the antioxidants epigallocatechin-3-gallate (EGCG) and tetrahydrocannabinol (THC), which have been shown to decrease prostate cancer risk by preventing prostate cell division and promoting apoptosis, or natural cell death.

The Surprising Health Benefits Of Rosemary Oil

Rosemary oil {amazon} is also an effective prostate-protective agent, with its carnosic acid and carnosol compounds. It is a great topical option, with a few drops applied topically twice daily to the prostate area and surrounding skin.

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The Prostate Health Benefits Of Cranberry Juice

a close up of a drink of cranberry juiceConsider adding cranberry juice to your drinking regimen to increase your prostate health. Research shows that men who drink cranberry juice regularly have better urinary symptoms than those who don’t.

Make sure to use the unsweetened version or a sugar-free cranberry product. Aside from being a good source of antioxidants, cranberry juice can improve urination and blood flow to the bladder.

BPH

goli nutrition ashwanganda If you have been diagnosed with BPH, it is best to consult a doctor to find out if you have any other symptoms of urinary problems and to see what dietary or other treatment options are available to you. You should also consider supplements to shrink the prostate, which can help relieve urinary symptoms.

In addition to these five natural ways to improve your prostate health, you can take supplements known to boost your immune system, reduce inflammation, and help suppress cancer cells that enlarge the prostate. Prostate supplements with ingredients such as Ashwagandha, p-aminobenzoic acid, lutein, vitamin C, zinc, and zeaxanthin effectively support prostate health.

The results from these studies are important to urologists to help them in advocating scientifically the use of nutritional supplements as standard practice for prostate cancer prevention. *

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References for Nutrition and Diet Tips To Optimize Prostate Health

*National Library of Medicine: Nutrition and prostate cancer – https://pubmed.ncbi.nlm.nih.gov/11549473/

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