Even if a man is genetically predisposed to prostate problems and it seems that because of this they cannot be avoided, this does not mean that you should not follow a healthy lifestyle. They can both correct (in the direction of improvement) and “strengthen” bad genetics.
Therefore, in modern conditions, when men pay less attention to their lifestyle, problems with the sexual sphere are becoming more common. This is easy to confirm by the fact that the diagnosis of "prostatitis" has become much younger, and is already detected at the age of 20-35 years. To avoid this and maintain prostate health, you must follow a number of simple rules.
To live an active lifestyle
An important part of the prostate health formula is getting enough exercise. If a man is active, has a developed muscle mass, optimal conditions are created in his body for the balance of hormones, the prevention of obesity and the support of immunity in good shape.
How to keep your prostate healthy:
- Do strength training (with weights) at least a couple of times a week.
- Engage in swimming, running, stretching - they improve blood flow in the perineum, prevent stagnant processes.
- Avoid sitting in one place for a long time - you need to get up and stretch regularly to avoid congestion in the pelvis.
- Perform specialized exercises for prostate health - special Kegel exercises will do .
Pay attention to sexuality
A healthy prostate directly depends on the balance of sexual life, which provides a good hormonal background and blood supply to the genitals. At least 2 sexual intercourses per week are considered optimal. This prevents stagnation of the prostate secretion, the formation of plugs that clog the ducts of the glands, and the development of congestive prostatitis. But here everything is very individual.
Excessive sexual activity is also harmful to the prostate, especially after a long period of abstinence. Promiscuous sex increases the risk of developing STDs, which can affect the prostate gland and cause chronic prostatitis.
Take vitamins and minerals
Of the minerals for men's health, selenium is especially needed (its effectiveness against oncological diseases has been experimentally proven), magnesium enhances local immune defenses, as well as zinc, which reduces the risk of developing adenoma and cancer and helps normalize erections.
What vitamins are important for prostate health:
- Vitamin A. Normalizes the synthesis of testosterone, spermatogenesis, potency. Stimulates the immune system and suppresses the pathogenic flora that causes inflammation.
- Vitamin E. It has antioxidant properties, according to statistics, reduces the risk of developing prostate cancer by 32%.
- Vitamin D3 (cholecalciferol). Studies show that low levels increase the risk of prostatitis and prostate cancer.
- Vitamin C. Enhances local immune responses, activates microcirculation, stabilizes metabolic processes.
- Vitamins of group B. Pyridoxine, vitamin B6, is important for the male body. It reduces inflammation, strengthens the immune system, improves trophic processes, which helps to improve the composition of prostate juice.
- UP-BRO supplements.UP-BRO is rich in vitamins A, B, C and E, which can fully supplement the nutrients your body needs, thereby improving your prostate function.
Eat right (avoid simple carbohydrates)
It is important not to allow an excess of simple carbohydrates (bread, sweets, fast food) in the diet. They lead to an increase in insulin, which negatively affects the health of the prostate gland. If insulin levels are chronically (permanently) elevated, metabolic syndrome (MS) develops. Its main causes are just behavioral factors, i.e. a sedentary lifestyle, poor nutrition, and stress.
Metabolic syndrome is directly related to urological diseases. In men with this syndrome, the volume of the prostate gland is larger than normal, as is the level of PSA , which is inextricably linked with the risk of developing cancer. Enlargement of the prostate can eventually lead to the development of adenoma .
The leading mechanism for the development of MS is insulin resistance, which develops against the background of a lack of activity, obesity (mainly abdominal, i.e. in the abdomen), an excess of simple carbohydrates, and lack of sleep.What foods are good for prostate health:
- tomatoes - contain lycopene and antioxidants that are useful for preventing cancer;
- fish - omega-3 fatty acids prevent inflammation in the prostate;
- pumpkin seeds are the most affordable source of zinc, which is important for testosterone production;
- lean meats, and in processing by gentle languishing or stewing, and not frying;
- liver, eggs, spinach and carrots containing a lot of vitamin A;
- currant, parsley, cabbage, bell pepper, providing the body with vitamin C;
- wheat germ, bran, corn and soybean oils containing a lot of vitamin E;
- cranberries and lingonberries, which have a positive effect on the work of the urinary system.
Visit a urologist
One of the most important points in the question of how to keep the prostate healthy is a visit to the doctor. A urologist should be contacted at the first strange symptoms associated with urination. Men over the age of 40 are recommended to undergo preventive examinations at least once a year.