Guardian of vitality, sentinel of well-being, the prostate is an often overlooked part of men’s health… until it demands attention. As men navigate their health, it’s important that they protect the prostate.
But proactive choices and lifestyle changes can help keep you as healthy as possible. From nutrition to exercise, from early detection to cutting-edge research, discover the science-backed ways to maintain prostate health and minimize your risk of prostate cancer.
The prostate is a small gland located below the bladder and in front of the rectum in males. According to the National Institute on Aging (NIA), it’s a crucial part of the male reproductive system and performs several important functions, including:
While the prostate serves vital functions, it’s also susceptible to certain conditions, including:
While the exact cause of prostate complications is unknown, it’s believed to be a result of a combination of factors. These include age, family history and genetics, ethnicity, hormonal factors, and lifestyle factors like a diet high in red meat and processed foods, obesity, lack of physical activity, and smoking.
By prioritizing prostate health, men can support optimal reproductive function, maintain proper urinary flow, and potentially reduce the risk of common prostate conditions. Here are five ways men can take proactive steps toward a healthier future.
Adopting a balanced and nutritious diet can contribute to prostate health. The American Cancer Society (ACS) recommends including a variety of fruits, vegetables, and whole grains in your diet.
Some specific foods have shown potential benefits for prostate health. These include:
Avoid excessive consumption of red and processed meats, high-fat dairy products, and sugary foods, as they may increase the risk of prostate problems.
Engaging in regular physical activity has been associated with a reduced risk of prostate issues. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise each week, recommends the Physical Activity Guidelines for Americans.
Exercise helps maintain a healthy weight, improves cardiovascular health, and may contribute to better overall prostate health. And, in particular, Kegel exercises can help strengthen your pelvic floor muscles, controlling incontinence without medication or surgery.
Quitting smoking is crucial for overall health, including prostate health. Smoking has been linked to an increased risk of aggressive prostate cancer. By quitting smoking, men can reduce their risk and promote better prostate health, according to the ACS.
In fact, in a February 2023 study in Tobacco Induced Diseases, researchers concluded that smokers had a 42% higher risk of death from prostate cancer than non-smokers.
Regular health screenings, including prostate cancer screenings, are essential for early detection and timely intervention. Most men should start at age 50, but African-American men or those with a family history should start at 45 (sometimes even 40), recommends the ACS.
Talk with your medical professional to determine the appropriate screenings based on your age, family history, and other risk factors. These screenings may include digital rectal exams (DRE), PSA testing, and other diagnostic procedures.
PSA testing refers to a blood test that measures the levels of prostate-specific antigen (PSA) in the bloodstream. PSA is a protein produced by the cells of the prostate gland, and its levels can be elevated in various prostate conditions, including prostate cancer, per the ACS.
PSA testing is commonly used as a screening tool for prostate cancer, but its effectiveness and recommendations have been subject to ongoing debate. Elevated PSA levels can indicate various prostate conditions, not just cancer. Factors such as age, prostate size, and certain medications can influence PSA levels.
Recognizing the signs of potential problems is key to proactive care. Keep an eye out for the following symptoms — provided by the NIA — as they may indicate various prostate conditions that warrant medical attention.
If you experience any of these symptoms or have concerns about your prostate health, talk to your doctor for proper evaluation, diagnosis, and treatment.
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