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Top Tips for healthy prostrate

1. Follow a prostate friendly diet

2. Exercise and lose weight

3. Reduce stress and sleep more

4. Enjoy the outdoors for your daily dose of Vitamin D

5. Get screened if in a high-risk group

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:

You can take positive steps to reduce your risk of prostate cancer. Fruit, vegetables, nuts and even green tea contain fibre and large amounts of potentially cancer-fighting and anti-inflammatory substances such as phytochemicals, lycopene and curcurmin:-

· Cruciferous vegetables (broccoli, cauliflower, cabbage, spinach, kale) have phytochemicals that have been shown in some studies to slow down the growth of prostate cancer. Berries, particularly blueberries, are a great source of vitamins C and K, Manganese, are a good source of fibre, and have powerful antioxidant effects from the phytochemicals they contain.

· Tomatoes are a rich source of lycopene which reduces free radicals in the body, lowering the risk of prostate cancer. Lycopene is absorbed more readily from cooked tomatoes, 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.

· The source of turmeric's colour and taste, and its medicinal power, is curcurmin. Include this in your diet to help reduce the progression of prostate cancer.

· A high-fibre, low-fat diet followed only for ten days could potentially reduce the growth of prostate cancer. Aim for a diet rich in natural fibre obtained from fruits, vegetables, legumes and whole grains to reduce the risk of prostate cancer risk, and reduce the risk of progression.

· A diet low in meat and high in fruit and vegetables may slow the growth of prostate cancer. Avoid trans-fatty acids found in margarine and many fried foods. Instead try to use olive oil, or avocado oil which is rich in antioxidants. Men who consumed fish three or more times per week were found to have a lower risk of prostate cancer.

· Green tea may help prevent prostate cancer and may also potentially slow the progression of aggressive prostate cancer. Numerous studies have 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. The higher the intake the higher the risk - 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 potentially one of the causes of chronic prostatitis. Stress can also worsen symptoms such as urinary urgency, 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. Be safe in the sun with sun-screen, and consider a Vitamin D supplement in the winter months.

5. Get Screened

You get your car and MOT, why not your prostate? 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 your diet, weight and lifestyle following these tips for better prostate health can have a significant impact on 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.

Consultant Urologist Mr Neil Haldar presents top tips for a healthy prostrate - 27 October 2020


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