1. Screen Early, Screen Regularly
Catching problems early is the best way to take care of your prostate and fight any cancer that may develop. If you are over 50, or over 45 and at risk for prostate problems, have your doctor perform a prostate exam during your regular checkup. If you have several close relatives who were diagnosed with cancer at an early age, start testing at age 40. Don't think that one good exam lets you off the hook; you should repeat the exam with your yearly checkup, especially if your "yearly" physicals usually fall a few years apart. Expect both a rectal exam and a prostate-specific antigen (PSA) blood test. Let your doctor know if you are taking any type of prostate health supplements, since they can interfere with PSA readings, masking high levels.
2. Choose a Healthy Diet
Eat plenty of fruits and vegetables in a well-balanced, low-fat diet. Keep saturated fats, refined sugars and processed foods to a minimum. A healthy diet doesn't just keep your prostate in good shape; it also contributes to lowering blood pressure and reducing the risk of heart disease, strokes and some cancers. A good guideline for you to follow for prostate health is to fill at least half your plate with fruit or vegetables at every meal.
Studies show that soy may reduce the risk of prostate cancer and enlargement. Add tofu, soy milk, edamame and other soy-based products to your diet for an extra boost. Also eat more selenium-rich foods, such as cashews, brazil nuts, mushrooms and garlic. Cold-water fish, such as salmon, herring and mackerel, contain omega-3 fatty acids, which may also contribute to your overall prostate health.
3. Take Palmetto Berry Extract
Saw palmetto berry extract inhibits the conversion of testosterone to dihydrotestosterone, which affects prostate health. A dosage of 160 mg per day added to a healthy diet helps treat enlarged prostates. Since some growth is natural, you should start taking this supplement after age 40 to slow further enlargement.
4. Exercise Your Entire Body
Take care of your body in general, and your prostate will be healthier for it. Since obesity is linked to prostate problems, regular physical activity contributes to your prostate's health. Try to add at least 30 minutes of aerobic exercise to your regimen each day. Perhaps just as beneficial are pelvic Kegel exercises, which improve circulation to the prostate and surrounding tissues. Incontinence caused by an enlarged prostate or surgery may also be reduced with these invisible exercises. Perform a Kegel exercise by tightening your pelvic muscles as if you were trying not to pass gas. Repeat this movement in both quick and slow contractions in sets throughout the day.
5. Sip to Your Good Health
While studies are still working on which foods and beverages contribute to a healthy prostate, some suggest that green tea may help. Pomegranate juice may also have benefits. Since both are generally safe to drink, it can't hurt to add either to your diet if you are at risk for prostate cancer. Alcohol, on the other hand, should be enjoyed in moderation. That means no more than two alcoholic drinks a day.
