In men, the prostate goes through two growth periods: during puberty and from age 25.
In puberty, the prostate doubles in size. From age 25, it enlarges gradually. When the size becomes larger than normal, the gland presses against the urethra, making the bladder wall thicker.
This pressure may weaken the bladder, causing it to lose the ability to empty urine completely. The inability to empty the bladder completely and retention of urine may lead to benign prostatic hyperplasia (prostate enlargement).
When a man ages, therefore, there are some foods to avoid in order to make prostate enlargement remote.
There are also foods that are essential for healthy prostate, just as there is a healthy lifestyle to keep prostate in good shape.
*Food to avoid:*
1. Red meat: High consumption of red meat, especially processed meat, may increase the risk of prostate issues.
2. Milk products: High dairy consumption may lead to increased calcium levels, potentially worsening prostate enlargement.
3. Processed foods: Processed foods often contain unhealthy fats, salt, and sugar, which can exacerbate prostate issues.
4. Fried foods: Fried foods are high in unhealthy fats, which may contribute to inflammation and worsen prostate enlargement.
5. High-salt foods: Excessive salt consumption can lead to water retention, potentially worsening prostate issues.
6. Sugar and refined carbohydrates: Consuming high amounts of sugar and refined carbs may lead to inflammation and worsen prostate enlargement.
7. Caffeine: Excessive caffeine consumption may irritate the prostate and worsen urinary symptoms.
8. Alcohol: Heavy alcohol consumption may lead to increased urine production, exacerbating urinary symptoms.
9. Foods high in saturated and trans fats: Foods like butter, lard, and processed snacks may contribute to inflammation and worsen prostate issues.
10. Foods high in advanced glycation end (AGE) products: Foods cooked at high temperatures, like grilled or fried foods, contain AGEs, which may contribute to oxidative stress and inflammation.
11. Tomatoes and tomato-based products: While tomatoes are nutritious, they contain a compound called lycopene, which may worsen prostate enlargement.
12. Spicy foods: Avoid spicy foods, as they can irritate the prostate and bladder.
13. Citrus fruits and juices: Limit citrus fruits and juices, like orange, grapefruit, and lemon, as they may exacerbate prostate issues.
*Food to embrace:*
However, there are foods that support healthy prostate:
1. Fatty fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which reduce inflammation.
2. Leafy greens: Leafy greens like spinach, kale, and collard greens are rich in antioxidants and fiber.
3. Berries: Berries like blueberries, raspberries, and strawberries are rich in antioxidants and may help reduce prostate cancer risk.
4. Nuts and seeds: Nuts and seeds like walnuts, pumpkin seeds, and chia seeds are rich in healthy fats and antioxidants.
5. Sweet potatoes: Sweet potatoes are rich in vitamin A and fiber, which support prostate health.
6. Avocados: Avocados are rich in healthy fats, fiber, and antioxidants.
7. Legumes: Legumes like lentils, chickpeas, and black beans are rich in protein, fiber, and antioxidants.
8. Green tea: Green tea contains catechins, which may help reduce prostate cancer risk.
9. Pomegranate: Pomegranate juice and extracts may help reduce prostate cancer risk and slow tumor growth.
10. Cruciferous vegetables: Vegetables like broccoli, cauliflower, and Brussels sprouts contain sulforaphane, which may help reduce prostate cancer risk.
11. Whole grains: Whole grains like brown rice, quinoa, and whole-wheat bread provide fiber, vitamins, and minerals.
12. Healthy fats: Healthy fats like olive oil, coconut oil, and avocado oil support prostate health.
*Lifestyle for healthy prostate:*
1. Exercise regularly: Engage in moderate-intensity exercises, like brisk walking, cycling, or swimming, for at least 30 minutes a day.
2. Maintain a healthy weight: Excess weight increases the risk of prostate issues.
3. Stay hydrated: Drink plenty of water throughout the day.
4. Manage stress: Practice stress-reducing techniques like meditation, yoga, or deep breathing exercises.
5. Get enough sleep: Aim for 7-8 hours of sleep per night.
6. Avoid smoking: Smoking increases the risk of prostate cancer and other health issues.
7. Practice good hygiene: Urinate when you need to, and avoid holding urine for long periods.
8. Get regular check-ups: Regular prostate exams and screenings can help detect issues early.
9. Consider supplements: Certain supplements like saw palmetto, zinc, and omega-3 fatty acids may support prostate health. Consult your doctor on this.
10. Limit exposure to toxins: Avoid exposure to pesticides, heavy metals, and other environmental toxins.
11. Stay sexually active: Regular ejaculation may help reduce the risk of prostate issues.
12. Get enough vitamin D: Vitamin D deficiency has been linked to an increased risk of prostate issues.
