If you have an enlarged prostate, otherwise known as BPH (benign prostatic hyperplasia), you are probably looking for ways to shrink it. Common symptoms of BPH include nighttime urination, a urine stream that is weak, a urine stream that stops and goes, urinary hesitation, and not being able to empty your bladder completely.
Even though these symptoms aren’t life-threatening, they can affect the quality of your life, including sexual activity.
When it comes to prostate health, diet plays a major role. By eating the right foods, you can slow the growth of your prostate and decrease inflammation.
It’s best to follow a Mediterranean style diet. That means eating oily fish rich in omega-3 fatty acids, nuts, olives, seeds, and avocados. Also, you should include a lot of vegetables in your diet.
So, focus on fish such as tuna, salmon, herring, and anchovies, and vegetables like cauliflower, broccoli, cabbage, and kale.
There are also foods that you should avoid. Spicy foods, fried and processed foods, white bread products, dairy foods, red meat, and artificial sweeteners can affect and worsen the condition of your prostate.
Also, it’s wise to limit your alcohol intake and cut out salty foods. Caffeinated beverages such as tea, soda, and coffee can also worsen your symptoms, so try not to drink a lot of those.
Animal-based protein is associated with BPH symptoms more strongly than a plant-based one. So, consider using plant protein in your regular diet. Get protein from sources such as pumpkin seeds, beans, quinoa, lentils, tempeh, and seitan.
According to multiple studies, regular exercise can both prevent BPH and help manage its symptoms. Consider starting exercising regularly, and you will be surprised at the results. Resistance and aerobic exercises are the best ones for prostate health.
Once you start eating well and exercising regularly, your prostate will thank you. Why? Because obesity has been linked to several different prostate health issues. If you have been putting on weight in recent months/years, try to lose the excess fat, and you may find that your BPH-related symptoms have subsided.
One more thing – weight gain is linked to the promotion of estrogen and inflammation, both of which are not good for prostate health.
If you succeed in managing your hormone production, that will make a lot of difference to your aging prostate health. As you get older, the production of your hormones changes. A hormone and enzyme called 5-alpha-reductase convert testosterone to dihydrotestosterone, making your testosterone levels drop and thus create an imbalance between your estrogen and testosterone. That is what leads to an enlarged prostate.
Luckily, you can manage your hormones naturally by exercising, maintaining a healthy weight, and using supplements that boost testosterone and reduce estrogen.
Supplements aren’t just for bodybuilders; you can use them to support your prostate and urinary health, too. What’s more, supplements promote your body’s efforts to support a natural prostate size and regulate your hormones.
Plus, many supplements are rich in immune-boosting antioxidants, which can help manage inflammation.
To encourage your body to manage natural prostate size, try some of the following supplements:
- Pollen extracts
- Vitamin D
To improve your overall urinary health, try out some of the supplements below:
- Pollen extracts
- tinging nettle
Prostate supplements that will help you naturally manage the regulation of DHT are:
- Saw palmetto
- Green tea
Putting your stress levels under control can be good for you in many ways. When it comes to prostate health, stress management can help you decrease pelvic tension (which could also lead to chronic prostatitis) and inflammation.
In terms of BPH, stress can make the symptoms such as urinary urgency, urinary frequency, and painful urination worse. Moreover, stress can lower the levels of zinc in your body – a mineral that is important for prostate health.
You can reduce and manage stress in several ways. Some of them include doing breathing exercises, meditation, yoga, guided visualization, and exercise. Choose one or multiple methods and watch how your stress diminishes.
If you can’t manage stress on your own, consider counseling or group therapy. It’s important to find a healthy way to handle your stress. Once you succeed in doing that, both your prostate health and your overall health will improve.
To conclude, when it comes to your prostate health, your lifestyle is a major factor. What you eat, whether or how often you exercise, and the supplements you take can make a big difference. Follow the steps in this article to shrink your prostate and prevent your symptoms from worsening.