Research continues on the impact of diet and activity on prostate health. Preserve your overall health by following general tips for healthy living today.
Dietitians, physicians and researchers agree that following an overall nutritious eating pattern is the best approach to maintaining optimal health. As you plan your meals or make choices while eating out, keep quality and quantity foods in mind.
Quality
- Avoid partially hydrogenated fats found in fast food and packaged foods. Choose healthy fat sources, such as tree nuts, olive oil and avocados, and choose low-fat versions of milk, cheese and other dairy products to limit consumption of saturated fats.
- Choose whole-grain pasta, bread and cereals.
- Focus on healthy protein sources, such as beans, eggs, fish and skinless poultry, and limit servings of red meat, including beef, lamb, pork and processed meats, such as hot dogs.
- Save sweets for special occasions and avoid sugar-sweetened beverages and juice. Drink water throughout the day.
Quantity
- Aim for at least five servings of vegetables and fruit daily, including those with bright, deep colors. Vegetables in particular are low-calorie, high-nutrient options.
- Be mindful of portion sizes, eat slowly and stop eating when you are satisfied, not overly full. Because restaurant portions are often sized for two or three meals, plan to pack part of your meal to take home.
- Read labels and avoid foods high in sodium, such as canned, frozen and processed foods. Flavor foods with spices and herbs instead of salt.
Exercise and BPH
As men age, the prostate gland and the risk for prostate conditions—such as prostate cancer, prostatitis (inflammation of the prostate) and benign prostatic hyperplasia or BPH (prostate enlargement not due to cancer or infection)—grow. However, there is something men can do to reduce their risk. Results from the Health Professionals Follow-Up Study, which had more than 30,000 male participants, show men with greater levels of physical activity had fewer BPH symptoms.
Increase your odds of a healthy prostate with regular exercise that can help you reach and maintain an ideal weight for your height. Each week, aim for 150 minutes of moderate-intensity activity, such as walking at a fast pace or cycling, and two days of strength training. Choose activities you enjoy to stick with them long term. Speak your physician about which activities may be appropriate for you, especially if you have not been active for a while.
Sources:
nia.nih.gov, cdc.gov, cdc.gov, heart.org, aafp.org, familydoctor.org, cancer.gov, medlineplus.gov, go4life.nia.nih.gov