Although discussing prostate health with your doctor may seem intimidating or uncomfortable, men of all ages need to understand that it’s important to be proactive. And June – National Men’s Health Month – is the perfect time to start.

The prostate is a small, walnut-sized gland between the bladder and the base of the penis. It produces the seminal fluid that nourishes and carries sperm during ejaculation. 

When the prostate enlarges due to age or other lifestyle factors, it can cause uncomfortable symptoms and lead to more serious health issues, including benign prostatic hyperplasia (BPH), prostatitis, and prostate cancer. Luckily, there are some fairly simple ways to keep this tiny gland healthy. Here’s what you need to know to stay on top of your prostate health.

1. Schedule regular prostate screenings

Prostate cancer is the second most common cancer among men in the United States, affecting 1 in every 9 men. Fortunately, regular screenings can help to detect prostate cancer in the early stages when it is most treatable. 

The American Urological Association (AUA) recommends that men between ages 55 and 69 get a prostate-specific antigen (PSA) test to check for prostate cancer. AUA doesn’t recommend PSA testing for men below 40, but those aged 40-54 should discuss their risk factors with a doctor to determine if they should get tested. Common risk factors include:

• At least one first-degree relative (father, brother, or son) who has had prostate cancer
• At least two extended family members who have had prostate cancer
• African American ethnicity

Elevated PSA levels can indicate prostate cancer, prostatitis, or BPH. Your doctor will order additional tests and digital rectal exams (DRE) at regular intervals to monitor your health. Suspicious lumps detected during the DRE could be examined further with magnetic resonance imaging (MRI) or ultrasound. Ultimately, a biopsy is the only way to definitively diagnose prostate cancer, so if you show other signs of the disease, your doctor may need to collect prostate tissue samples for laboratory analysis.

2. Maintain a healthy diet

Eating a well-balanced, nutrient-dense diet with plenty of fruits, vegetables, and whole grains can help protect your prostate health. Foods that are particularly beneficial for prostate health include:

• Tomatoes: Rich in lycopene, an antioxidant that helps protect cells from damage. Cooked or puréed options like tomato sauce, canned tomatoes, and tomato paste are the best sources of lycopene. Plain tomato juice is also a good source, especially in the morning.
• Berries: Raspberries, blackberries, blueberries, and strawberries are all good sources of antioxidants that fight free radicals, which have been linked to cancer.
• Cruciferous vegetables: Broccoli, cauliflower, kale, cabbage, and Brussels sprouts are high in antioxidants, phytochemicals, vitamins, and minerals that can help protect prostate health. Broccoli is hailed as a “prostate superfood” for its high levels of glucoraphanin, a compound that helps reduce inflammation. Try lightly steaming, sautéing, or stir-frying these vegetables to preserve their nutrients. Or eat them raw.
• Fatty fish: Salmon, herring, sardines, and mackerel are high in omega-3 fatty acids, which help reduce inflammation and support prostate health. Aim for at least two servings per week.
• Whole grains: Contain fiber, which helps reduce cholesterol levels and lower the risk of inflammation. Choose whole grains like oats, quinoa, brown rice, and barley over refined grains like white bread or pasta.
• Green tea: Contains polyphenols and catechins such as epigallocatechin gallate (EGCG) and epicatechin that influence tumor growth, hormone signaling, and cell death. A systemic review and meta-analysis of observational studies suggested that drinking seven cups of green tea daily reduced the risk of prostate cancer.

In addition to including the above foods in your diet, try to avoid foods that are high in saturated fats (red meat, processed foods, and fried foods), as they can increase inflammation and the risk of prostate cancer.

3. Exercise regularly

Healthy eating and regular physical activity can help reduce inflammation, improve circulation, and boost overall health. Aim for 30 minutes of moderate to vigorous exercise like brisk walking, jogging, biking, or swimming daily, five days a week. You can also break it up into 10-minute sessions throughout the day if you’re short on time. 

Strength training such as weightlifting and calisthenics can help build muscle mass and promote bone health as you age. Avoid extreme or intense exercises like heavy powerlifting to reduce the risk of injury.

4. Manage stress

While there is no correlation between stress and prostate health, chronic or unmanaged stress can compromise your immune system, disrupt your body’s natural ability to heal, and increase the risk of chronic diseases. Regular relaxation techniques like meditation, journaling, yoga, and deep breathing can help to reduce stress levels.

Getting the recommended seven to nine hours of sleep per night can restore your energy levels and help reduce stress. Inadequate sleep can lead to fatigue, mood swings, weakened immunity, and poor concentration. Maintain a consistent sleep schedule, limit caffeine and alcohol consumption, and turn off screens at least an hour before bedtime to promote quality sleep.

5. Watch your weight

Obesity increases the risk of prostate cancer and other chronic diseases like diabetes, heart disease, and high blood pressure. Eating a balanced and nutritious diet and exercising regularly can help maintain a healthy weight. Drink plenty of water to stay hydrated and reduce hunger pangs. It also helps to track your body fat percentage and waist size to ensure that you’re within a healthy range.

6. Quit smoking and reduce alcohol intake

Smoking and excessive alcohol consumption can harm your health. Carbon monoxide from cigarettes attaches to hemoglobin in the blood and reduces oxygen transport, which can lead to impaired organ function, cell death, and a weakened immune system. Excessive alcohol consumption can damage the liver, elevate blood pressure, and increase inflammation. Quit smoking and limit alcoholic drinks to two per day.

7. Take your medication as prescribed

Your doctor might recommend medications like alpha blockers, 5-alpha reductase inhibitors, or anti-androgens to treat an enlarged prostate. If you have been diagnosed with prostate cancer, several FDA-approved medications can also help treat the disease. 

Regardless of what your doctor orders, it is essential to take your medication as prescribed, talk to your doctor about any side effects that you experience, and attend regular check-ups. Skipping doses can cause treatment failure, increase the risk of complications, and worsen your symptoms.

Follow these tips to help maintain optimal prostate health and improve your quality of life. Regular screenings will help detect abnormalities early and improve your chances of recovery. Talk to your doctor for more information about prostate health and the best prevention strategies. And if you’re concerned about the cost of prescriptions, ModRN Health can help. 

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You don’t have to skip your prostate health medication because of the cost. ModRN Health will help you save up to 90% by comparing prices from more than 62,000 participating pharmacies countrywide and finding the lowest-cost medicines in your area.

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