If you’re a man, it’s important to take steps to maintain your prostate’s health. The prostate, a small gland in the male reproductive system, often encounters issues as you age. For instance, the prostate may enlarge, a condition referred to as benign prostatic hyperplasia (BPH). Because of its location, BPH can lead to difficulties with urination. There’s also a chance of developing prostate cancer, which is the most common cancer type among men in the U.S., after skin cancer.
One simple way to promote prostate health is by eating a nutritious diet. But what exactly does a healthy diet for the prostate look like? Let’s dive into some practical advice on how the right nutrition can help.
### Healthy Diet and Prostate Health
Following an overall healthy diet can benefit many aspects of your health, including your prostate. In fact, the eating habits that are good for your heart also support prostate health. A Mediterranean-style diet is a great option to consider. This type of diet emphasizes:
– Low amounts of saturated fats
– High intake of fiber
– A focus on plant-based foods
– Replacing red meat with fish or poultry
– Consuming dairy in moderation
– Limiting alcohol to low or moderate amounts
### Foods That Support Prostate Health
While no food can guarantee a healthy prostate, adopting a plant-forward diet is a step in the right direction. Incorporate cruciferous vegetables, like broccoli, cauliflower, kale, cabbage, Brussels sprouts, and radishes, into your meals. You could also add soy and flaxseed for additional benefits. You don’t have to completely eliminate meat, but shifting your diet to include more plant-based options can help.
### Foods to Limit or Avoid
There’s no need to avoid any food entirely, as long as it’s eaten in moderation. However, diets high in saturated and trans fats have been linked to an increased risk of several cancers, including prostate cancer. To minimize your risk, be mindful of portions when consuming red meat, processed meats like bacon or sausage, fried foods, fast food, and high-fat dairy products.
### Should You Take Supplements?
Supplements like zinc, lycopene, and selenium may seem like quick fixes, but research hasn’t shown them to significantly reduce prostate cancer risk. In fact, taking them in large doses could harm your health. The best way to get your vitamins, minerals, and other nutrients is through a balanced diet, rather than relying on supplements. A standard multivitamin that meets daily nutritional needs is usually sufficient.
There are, however, two exceptions to consider: vitamin D and calcium. Many men are deficient in vitamin D, which is crucial for bone health and overall well-being. A blood test can determine if you need a vitamin D supplement. Similarly, if you’ve reduced your dairy intake, you might need a calcium supplement to ensure you’re getting enough. A blood test can assess your calcium levels too.
### The Role of Exercise
Regular exercise can indirectly support prostate health by helping you maintain a healthy weight, as obesity is a risk factor for both an enlarged prostate and prostate cancer. Adding resistance or weightlifting exercises to your routine a few times a week not only helps with weight management but also improves heart health, insulin resistance, and bone health.
### Takeaway
Healthy habits play an essential role in keeping your prostate in good shape and reducing your cancer risk. It’s the small, consistent choices you make every day—like eating a nutritious diet and staying physically active—that can have a big impact over time.
Don’t stop there—your family history and genetic risks also matter. Talk to your doctor to understand your risk factors and follow any screening recommendations. If you need support assessing your prostate health, connecting with a healthcare provider can help you take the right steps.