While you may be focusing on New Year’s resolutions like reading more, eating healthier or practicing meditation, prioritizing prostate health is a great one to add to the list. Why? More than half of men in their 60s and 90% of men over 70 will experience health issues connected to their prostate.
While that is indeed a large percentage, by staying aware and making some lifestyle changes, you can reduce the risk of becoming part of these statistics. Let’s dive in to learn all about prostate health, and what you (or your loved ones) can do to make sure their prostate is in tip-top shape.
What is the prostate?
The prostate is a small, walnut-shaped gland that is part of the male reproductive system. It is located right below the male bladder, surrounding the urethra. While it may be small, don’t let the size of this gland fool you – it takes on many important roles in the body!
What does the prostate do?
The prostate plays a big part in male fertility. More specifically, it’s responsible for producing semen or seminal fluid, which contains sperm that is necessary for the successful fertilization of an egg. This fluid is also important for the proper functioning and mobility of sperm cells, and lubricating the urethra to prevent infections.
Additionally, the prostate is necessary for hormone metabolism, as it transforms testosterone into DHT, the biologically active form. Testosterone is the most abundant and active androgen within the male body, and it plays a role in processes such as regulating sperm production, preserving bone density and muscle mass, and more. DHT also plays a role in these processes but is known to be much stronger. This is because DHT can bind to androgen receptors for longer, which ultimately increases the impact of testosterone production throughout the body.
While these important roles are reason enough to pay attention to the wellbeing of the prostate, its health (or lack thereof) can also negatively affect the quality of daily life and other parts of the body.
Common conditions that affect the prostate
The prostate is prone to three main conditions:
Benign prostatic hyperplasia (BPH)
Constantly needing to urinate. Losing valuable sleep by waking up multiple times a night to empty your bladder. Difficulty in starting and ending urination… these are all symptoms of an enlarged prostate. Benign prostatic hyperplasia (BPH) is a very common condition for men, especially as they age. The enlarging of the prostate can pinch off the flow of urine, leading to the telltale (and frustrating!) symptoms of bladder obstruction. While nonmalignant, BPH can lead to urinary tract infections and bladder stones.
Prostatitis
Prostatitis refers to an infected and/or inflamed prostate. Acute prostatitis is usually caused by a bacterial infection in the urinary tract that then enters the prostate, and causes painful urination and flu-like symptoms. While the exact cause of chronic prostatitis is not known, chronic prostatitis is attributed to constant swelling of the prostate. It causes pelvic discomfort, a burning sensation when urinating, and painful ejaculation.
Prostate cancer
Excluding non-melanoma skin cancer, prostate cancer is the most prevalent type of cancer in Canadian men, and is the third leading cause of cancer-related death in men. The cancerous cells that grow inside the prostate can spread to other parts of the body. However, early detection always provides us with the best possible chance of fighting this type of cancer. So, keeping an eye out for symptoms like unexplained weight loss, pain while urinating, and blood in your urine can help you take any precautionary measures needed to keep you healthy.
It’s important to note that some of the causes behind these 3 common conditions of the prostate are unconfirmed – and in the case of prostate cancer, a major risk factor is being genetically predisposed to it. Although prevention of these conditions altogether may be out of your control, it doesn’t hurt to focus on lifestyle changes that can lower the risks of these conditions.
What can you do to help maintain a healthy prostate?
Many of the recommendations for maintaining a healthy prostate are in line with maintaining general health. This makes looking out for your prostate a win-win!
Exercise
Regular exercise is a fantastic way to reduce the risk of prostate-related health issues, and even ease the symptoms of already existent prostate conditions. A study through Harvard University found a correlation between physically active men and lower instances of BPH – even in cases of low intensity exercise. Another study found that for men who were diagnosed with prostate cancer, brisk walking for just 3 to 4 hours a week reduced the rate of cancer progression by 57%! In the case of chronic prostatitis, men who committed to aerobic exercise (including brisk walks) noticed less discomfort and an improved quality of life. As you can see, a little exercise goes a long way! Try to find a physical activity that you enjoy and make it part of your daily routine.
Diet
The general guidelines for a healthy diet apply to those looking to reduce the risk of prostate-related health issues as well. Maintaining a healthy weight is important for prostate health, as obesity has been linked to the development of a more aggressive prostate cancer. Eating more fruits and vegetables is a fantastic way to get in important antioxidants, vitamins, minerals, and fibre that have been shown to offer protective benefits when it comes to all types of cancer. Cruciferous vegetables in particular are associated with a lower risk (and progression) of prostate cancer. Focusing on healthy omega-3 fatty acids (fish, nuts, seeds, etc.) and reducing the intake of trans and saturated fats have also been linked with lower risks of developing both prostate enlargement and cancer.
Supplemental support
In addition to exercise and a healthy diet, certain supplements have also been shown to support the maintenance of a healthy prostate.
Zinc
Studies have reported a significant zinc deficiency in cases of prostate cancer and enlargement. This may be due to the mineral’s inhibitory properties, which help limit the growth of the prostate. As men get older, they are more susceptible to zinc deficiencies (due to various reasons including lifestyle factors and lower absorption rates), which can coincide with a higher risk of prostate-related health issues. Testing for a deficiency and supplementing with zinc if necessary can be a great prostate-supporting move!
Botanicals
Studies have touted the ability of saw palmetto, a type of palm tree, in reducing symptoms connected to BPH. These include improving urinary flow and decreasing prostate volume, with participants noting an improved quality of life. Stinging nettle has also been used in helping to treat symptoms of BPH, improving urine flow and helping to empty the bladder. Easy Flow combines both of these powerful herbal remedies for prostate support and relief. This formula also contains Maca extract, often referred to as a Peruvian ginseng. Studies have shown that maca root may help improve sperm concentration and quality.
The statistics regarding prostate-related health issues are indeed important to be aware of, especially for men over the age of 50. But with diet and lifestyle changes as well as supplemental support, you can help lower the risk of these issues, and start the new year with some peace of mind!
Sources:
Prostate Cancer: Prevention
10 diet & exercise tips for prostate health
Ask the Expert: Take your prostate to the gym
How does the prostate work?
Prostate cancer statistics
Prostate Health
Physical activity after diagnosis and risk of prostate cancer progression
Nutrition and Prostate Cancer
Prostate Enlargement is helped by Stinging Nettle Root
Zinc Deficiency in Men Over 50 and Its Implications in Prostate Disorders
What You Need to Know About DHT and Hair Loss
4 Benefits of Maca Root (and Potential Side Effects)
