Overview
You probably don’t think much about your prostate until it starts causing problems. As men age, they might notice signs of an enlarged prostate gland, such as changes in urine flow, waking up at night to urinate, or frequent urination. You might feel like you can’t fully empty your bladder, that urination is incomplete, or that the stream stops and starts. An enlarged prostate can also affect sexual activity.
Prostate issues can range from minor inconveniences to serious, life-threatening illnesses. Taking care of your prostate should be a key part of your overall wellness routine throughout life. Exercising, eating well, taking certain herbs and supplements, and making simple lifestyle improvements can help.
What Is the Prostate & What Does It Do?
The prostate is a walnut-sized gland that’s part of the male reproductive system. It plays important roles in fertility and urine flow. Common prostate complaints include inflammation, enlargement, and, in some cases, cancer.
Enlarged Prostate & BPH
The prostate gland naturally grows larger with age, making prostate issues more common in older men. If your prostate becomes enlarged, it can pinch the urethra, the tube that carries urine out of the body, making it difficult to empty your bladder completely. This condition, known as benign prostate hyperplasia (BPH), affects about 14 million men. While BPH is generally benign, it can cause mild annoyances.
Natural Ways to Support Prostate Health
Preventing issues before they start is the best way to maintain good prostate health. The steps you take throughout life can have a dramatic impact on your prostate’s health.
Consume the Right Foods for Prostate Health
Maintaining a healthy body weight and following a healthy lifestyle, including a nutrient-rich diet, is one of the most effective ways to support prostate health. Fresh fruits and vegetables offer numerous benefits, with many having anti-inflammatory and antioxidant properties. Men who consume more fruits and vegetables tend to have fewer prostate symptoms. Leafy green vegetables and tomatoes are particularly helpful.
Drinking green tea is associated with lower rates of prostate issues. Selenium, found in foods like Brazil nuts, sunflower seeds, pumpkin seeds, brown rice, lentils, and mushrooms, supports prostate health. Eating curries rich in turmeric can also be beneficial.
Take Herbs & Supplements
Here are some of the best supplements for a healthy prostate:
Stinging Nettle
Stinging nettle (Urtica dioica) is a perennial flowering plant that can reduce swelling and redness in the body, including the prostate. It contains compounds that inhibit 5-alpha reductase, an enzyme that converts testosterone to DHT, which is linked to prostate enlargement. Nettle works even better when combined with saw palmetto and pine bark.
Saw Palmetto
Saw palmetto (Serenoa repens) has been used since ancient times for urogenital disorders. It promotes a normal-sized prostate gland and is even more effective when combined with pumpkin seed oil. This combination is clinically safe and without side effects.
Turmeric
Turmeric (Curcuma longa) is known for its vibrant yellow hue and potent antioxidant effects. It supports urinary and prostate health by promoting a normal response to inflammation and abnormal cell proliferation.
Red Clover
Red clover (Trifolium pratense) contains isoflavonoids and phytoestrogens that may promote normal prostate-specific antigen (PSA) levels and support a normal-sized prostate gland. It also has antiproliferative effects.
African Cherry Tree Bark
The bark of the African cherry (Prunus africana), also known as Pygeum, helps reduce unhealthy prostate cells and supports the removal of unwanted cells while promoting healthy ones. Choose organic products to avoid environmental damage.
Vitamin D
Vitamin D deficiency has been linked with prostate cancer. It helps reduce the proliferation and invasiveness of unwanted cells. Experts recommend that every man should get enough vitamin D for prostate health.
Selenium
Selenium plays a protective role in prostate health by preventing the formation and proliferation of harmful prostate cells. It also supports brain and thyroid health, as well as male fertility. Ensure you get enough selenium in your diet or through supplements.
Be Proactive in Your Health
You can take proactive steps to improve your prostate health and avoid issues in the future. Here are a few simple suggestions:
Move More
Regular exercise is essential for good health. It keeps your body limber and reduces your risk of a wide range of diseases, including prostate issues. The U.S. Department of Health and Human Services recommends 150 minutes of moderate activity per week. If you can’t get to a gym, go for a walk outdoors, do some sit-ups and push-ups at home, or find other ways to stay active.
Stop Smoking
Smoking has catastrophic health effects on almost every part of your body, including the prostate gland. Cigarette smoke increases the risk of prostate cancer and lowers survival rates among smokers. Quitting smoking is a journey that takes determination and a solid plan.
Shift Unhealthy Eating Patterns
Maintaining a healthy diet with a variety of nutrients supports overall health and helps prevent prostate issues. Opt for a plant-rich diet with omega-3 fatty acids, zinc, and selenium-rich foods. Reduce red meats, cheese, milk, and butter, as diets high in meat and dairy can increase the risk of prostate enlargement. Avoid excess vitamin E and limit caffeine intake.
Try a Short-Term Fast
Fasting can be a great way to kick-start a healthy lifestyle by eliminating bad foods and starting over with a clean slate.
Points to Remember
The prostate gland serves several important functions related to healthy reproduction and sexual function. As men age, the prostate typically enlarges, which can affect urinary health and lead to conditions like prostatitis and, in rare cases, prostate cancer. Exercising and eating a balanced, plant-based diet high in fresh fruits and vegetables can lower your risk of prostate concerns. Reduce or avoid animal products, manage stress, and quit smoking if you do. Certain herbs and supplements, such as stinging nettle, saw palmetto, selenium, turmeric, red clover, African cherry tree bark (Pygeum), and vitamin D, may also help.
Have you tried something that helped improve your prostate health? Share your experiences below.
