12 Ways to Improve Your Prostate
The prostate gland is a key player in the male reproductive in that it secretes a good % of the makeup of male sperm. The gland is about the size of a walnut and sits just below the bladder in men. A common health problem today is prostate inflammation and cancer. Fortunately, this disorder is completely preventable and reversible through a healthy lifestyle.
Common symptoms associated with prostate enlargement include frequent urination, urinary urgency, difficulty starting, reduced force of the urine stream, terminal dribbling, incomplete emptying of the bladder and the inability to urinate at all (1, 2).
It is believed that most men experience some level of prostate enlargement by the age of 45 but many do not have symptoms. By the age of 60, it is believed that 80% of all men experience some sort of urinary problems due to prostate enlargement (3, 4).
The Prostate Filters Toxins:
The prostate gland was designed to filter toxins and impurities out of the semen to produce its finest sperm product for conception and reproduction of a strong healthy species. The most common impurity in our systems today are xenoestrogens or man-made estrogen mimicking molecules (5, 6).
These chemicals disrupt the normal male estrogen–testosterone balance and lead to unwanted prostatic growth. As with any degenerative disease, oxidative stress from excess free radicals and inflammatory agents are also critical factors in prostatitis and prostatic carcinomas (7, 8).
Sedentary Lifestyle and Prostate Health
The prostate depends on a healthy amount of circulation to bring fresh blood and oxygen in this region. A sedentary lifestyle creates congestion and stagnation in the prostate. Certain population groups are at a higher risk than others (9).
These are people who spend longer periods in a seated position with increased pressure from automobile vibrations. This includes truck drivers, bus drivers, motorcycle riders, pilots, & people with long daily commutes. Another group at risk for prostatic problems includes bicycle riders since they experience increased pressure in the groin as they ride.
An anti-inflammatory diet rich in phytonutrients from fresh fruit and vegetables is critical. Eliminating all processed grains, meats, & dairy products is essential. Load the diet up with good fat sources such as avocados, olive oil, coconut oil, nuts, & seeds.
Grass-fed and free-range meat products are important components. These meats are rich in zinc and omega 3 fatty acids which are extremely critical for healthy prostate function (10, 11, 12). Use natural anti-inflammatory based herbs such as cinnamon, oregano, turmeric, ginger, garlic, & rosemary.
Unique Nutritional Compounds:
Certain nutritional compounds are particularly good for preventing and reversing inflammation of the prostate. Cruciferous vegetables such as broccoli, broccoli sprouts, kale, collard greens, & cabbage contain Indole -3-Carbonyl, isothiocyanates and sulforaphane which helps remove excess estrogens and other toxins from the body (13, 14, 15).
The best food source of these powerful nutrients are in cruciferous sprouts such as broccoli and kale sprouts. With my prostate enlarged cases, I also like to use EstroProtect which is a concentrated DIM & sulfuraphane product that has the equivalent of eating several pounds of these sprouts.
Lycopene, Green Tea and Zinc:
Lycopene is an antioxidant normally found in the prostate but it declines with age and poor lifestyle (16). The best food sources include grapefruits, tomatoes, red peppers, goji berries and raspberries. Be careful not to consume too much of these as they are higher in sugar.
Green tea and its polyphenolic anti-oxidants epigallocatechin gallate (ECGC) are also a powerful protection for the prostate (17, 18). Epidemiological observations have suggested that people who consume green tea regularly have a lower risk of prostate problems.
The Critical Importance of Zinc:
Zinc plays a critical role in enzymatic function, immunity, & reproductive health. Prostate issues are very commonly associated with zinc deficiencies. Eat pumpkin seeds and organic, pasture-raised animal products, which are rich in zinc and have been shown to diminish the triggering of prostate cell multiplication (19, 20).
I like to have my prostate clients take an additional 40-80mg daily depending upon their zinc status assessed through heavy metal/mineral testing. I use a highly absorbable form of zinc glycinate chelate. This product is called Zinc Charge
12 Ways to Improve Your Prostate:
1) Optimize Your Vitamin D: Low vitamin D3 (less than 60 ng/ml) is associated with low testosterone production and increased prostatic growth (21, 22, 23). Be sure to increase your vitamin D through good amounts of regular sun exposure and/or taking a high quality vitamin D3/K2 supplement.
2) Good Sleep: It is absolutely critical to sleep well in order to produce healthy sex hormones. Inadequate sleep will result in elevated stress hormone production and lowered testosterone. It also causes blood sugar imbalances and prostatic growth. Follow these strategies to improve your sleep quality.
3) Anti-Inflammatory Diet: Focus on good fats, anti-oxidants and clean proteins. Good fats such as coconut oil, grass-fed butter, avocados, olives and olive oil and fish oil provide the key fatty acids needed for optimal testosterone production and prostatic health. Here is a helpful group of shopping lists to help you follow the right diet.
4) Increase Anti-Oxidant Consumption: Drink anti-oxidant rich teas such as ginger, saw palmetto, and decaf green tea for an extra dose of anti-oxidants and phytochemicals to assist the body in the detoxification cycles necessary for a healthy prostate.
5) Use Natural Products: Be sure to avoid all plastics, deodorants, shampoos, household cleaning agents and anything else with xenoestrogen substances. This article has a list of things to avoid.
6) Use a High Quality Omega 3 Supplement: I have all of my prostate clients using 2-5 grams of omega 3 fatty acids. This helps to reduce inflammation in the prostate and improve testosterone production. Research has revealed that high dose omega 3 fatty acids are very effective at reducing prostatic growth. I also recommend 200 -500 mg of GLA with the omega 3’s for added anti-inflammatory benefits (24, 25).
7) Zinc and Magnesium: Be sure to optimize your zinc and magnesium levels. Both of these nutrients are key for testosterone production and xenoestrogen detoxification. Pumpkin seeds are one of the richest sources of both zinc and magnesium. Additionally, make green drinks or use super green powders and consume healthy organic meat products.
8) Practice Deep Breathing: Deep breathing can help calm an overactive sympathetic (fight or flight) nervous system and relax the body. This lowers stress hormone and reduces inflammation and abnormal growth in the body. Check this article out for more info on deep breathing.
9) Low Intensity Movement: A sedentary lifestyle depletes testosterone and inflames the prostate. Throughout the day, get a lot of low-intensity movement such as walking, light cycling, playing, etc. Regular movement will help reduce inflammation in the body and improve prostate health.
10) Intermittent Fasting: Going 16 hours between dinner and breakfast is one of the best ways to boost testosterone and reduce whole body inflammation and cancer growth. Consume your meals in an 8 hour window such as 11am – 7pm. Read this article for more info on fasting.
11) Improve Your Gut Motility: Improving bowel movement frequency and consistency is a key detoxification concept. Consuming an anti-inflammatory diet with good fiber sources such as chia seed and flax seed, using bone broths, fermented foods and probiotics will improve bowel motility.
12) Use a Detailed Blood Sugar Support Pack: Along with an anti-inflammatory diet, I use a specific blood sugar support program for my prostate clients. This program contains high quality fish oil, glutathione boosting agents, curcumin, Vitamin D3/K2 and probiotics to support the gut microbiome. These products will help the body become more sensitive to insulin and will down regulate inflammation in the body.