10 Things You Can Do to Keep Your Prostate Healthy

Calling all men! Listen up please. Everyone one of you needs to be aware of the following information to ensure you're taking good care of your prostate.

Prostate cancer is the second most frequently diagnosed cancer in the world, and it is a serious health problem in the Caribbean with high incidence and mortality rates affecting a predominantly black population. Why is this so and what can be done to reduce the morbidity and mortality associated with prostate cancer in the Caribbean? As a Certified Holistic Nutritionist, I strongly believe in the power of prevention. Prevention means making positive changes in regards to what we have control over, before disease sets in. It means to achieve optimal health. A healthy lifestyle plays a crucial role in maintaining prostate health. Quite simply, active holistic surveillance empowers you to take your health into your own hands. In a time when there are mixed messages surrounding prostate cancer, from tests to surgeries to post-diagnostic care, prevention is more important than ever. Take control of your health and be proactive.

Get Your H₂O

We all know that water is crucial for life. Most of us have heard the general rule of drinking 8-10 glasses of purified water daily. The closer you are to the equator, the more water you need. This increases with your activity level. You could require much more than 10 glasses of water per day. If you get thirsty, you’ve waited too long. Thirst is a sign that you are already dehydrated. A good way to ensure a healthy water intake is to start your morning with a glass of water, sip some throughout the day, and have another glass before bed. You may even want to have some on your bedside table if you sleep in air condition or live in a hot climate. Another good indication that you are well hydrated is if your urine runs clear. Urine should never be bright yellow or brown (unless you are taking vitamins). Drink up! Anyone with an enlarged prostate should consume plenty of water and other healthy fluids (herbal tea, fresh vegetable juice, etc) to flush the bladder. Avoid the three nasties; alcohol (especially beer), caffeine and sugary, processed drinks. All of these have an adverse affect on the way testosterone is metabolized and cleared from the body, which can contribute the prostate problems.

Zinc-A-Dink-Adoo

Every male needs zinc. 50% of men with prostate cancer are deficient in this very important mineral. This is bad news because the prostate tissues are highly dependent on zinc to maintain their health. Zinc boosts a male’s testosterone, and prevents testosterone from converting to estrogen. That should convince you! But more importantly, zinc protects the prostate. Prevention is key. Good levels of zinc promote lower levels of estrogen and prolactin, which reduces the risk of prostate disease. For my scientists, here is the low down; zinc prevents the formation of dihydrotestosterone (DHT), a very potent testosterone. When testosterone levels decline, as men age, the prostate gland converts testosterone to DHT. DHT breaks down testosterone causing a range of problems including prostate enlargement, potentially prostate cancer and even male baldness! Got it? Either way, all you have to remember is that you need zinc. You can get zinc by consuming foods like raw pumpkin seeds, sunflower seeds, pecans, cashews, Brazil nuts, pine nuts, macadamia nuts, sesame seeds, coconuts, organic spinach, spirulina, seaweeds (sea moss, kelp, nori) and oysters. A healthy snack could include some trail mix consisting of at least ¼ cup of raw pumpkin seeds and dried fruit. There you have your daily dose of zinc!

Welcome Selenium

Selenium is another mineral that may offer protection against prostate cancer. Its highest concentration in the body is in the reproductive organs. Selenium is a potent antioxidant. It is found in nuts—especially raw Brazil nuts—seeds, mushrooms (shiitake and crimini), seafood, some meats, fish, wheat bran, wheat germ, oats and brown rice. Selenium protects DNA and the nervous system. It also preserves cells. Have a handful of Brazil nuts, or use ground-up sunflower seeds and tahini (ground sesame seeds) along with your peanut butter/almond butter on whole grain toast. Whole grains offer selenium, along with fibre, vitamin E and phytochemicals, all of which play a role in the prevention of cancer.

Bump Up the Lycopene

Lycopene, a carotenoid pigment found in such foods as tomatoes, tomato products, red grapefruits and watermelons, appears to reduce the risk of prostate cancer. Cooking may release more of the lycopene in tomatoes (especially in cast iron pans); so tomato-based pasta sauces and soups may be especially beneficial. Having tomatoes with extra virgin olive oil also does. Lycopene is fat soluble, so it is better absorbed when eaten with a little fat. When I say tomatoes, I mean red, juicy, ripe local tomatoes! Not those white looking, unripe tomatoes we sometimes find in store bought salads or subs. The pigment should be very bright red, inside and out of the tomato. Eat tomatoes! They are good for your prostate.

Get Some Sunshine

We all know that getting a sunburn is bad for us, but recently, there has been so much hype about covering up from the sun, wearing sunblock, using sunglasses or staying indoors. Now we are not getting enough sun! Back in the day, we used to spend more time outdoors. Now, with our busy careers and electronics, we hardly see the sun! We head to work before sunrise, stay in a poorly ventilated, florescent light office, and head back home after the sun has set. Vitamin D is produced by your skin in response to exposure to ultraviolet radiation from natural sunlight. The healing rays of natural sunlight cannot penetrate glass. So you don't generate vitamin D when sitting in your car, office or home. It is nearly impossible to get adequate amounts of vitamin D from your diet. Vitamin D is good for prostate health, as well as to prevent all sorts of cancers. People with dark skin pigmentation may need more exposure to sunlight as fair-skinned people to generate the same amount of vitamin D. That's why prostate cancer is epidemic among black men - it's a simple, but widespread, sunlight deficiency. There is also increasing evidence that vitamin D promotes resistance to infections. The inflammation, especially combined with a lack of vitamin D, may encourage cancer to develop. Get your sunshine. Just 15 minutes of daily sun exposure can increase your vitamin D to a healthy level.

Seek Bush

There are two commonly known herbs that have shown to improve prostate health. The first is saw palmetto, which is primarily known for it’s positive effects on the prostate, as well as for the treatment of prostate cancer. Research has found that it hinders the conversion process of testosterone to DHT. Saw palmetto may increase testosterone levels. Maca, a herb (or so called “superfood” root), more popularly known for its aphrodisiac qualities, has recently been found to be beneficial for sufferers of prostate cancer, and is being further researched as a possible preventative measure. Maca is well known for its ability to bring equilibrium to the body’s hormone levels. Since the prostate is one of the organs most affected by hormones, it also benefits a lot from maca’s influence. By effectively keeping hormone levels stable, maca mitigates most of the changes in the body’s physiology, retaining the ‘youth’ of the prostate. Trying these herbs in a high quality form before you resort to a drug is well worth it. Do your research, and consult a qualified holistic practitioner before you decide to supplement with any herb.

Get Your Antioxidants

Consume plenty of fresh whole foods that come from nature and that are rich in antioxidants, like fresh vegetables and fruits, raw nuts and seeds, as well as herbs and spices. Cruciferous vegetables like broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, spinach and kale may help reduce the risk of advanced prostate cancer. They contain isothiocyanates, which are phytochemicals that appear to be protective. They also offer the added benefit of antioxidants like vitamin C, which is especially important to fight free radical damage in the body, assist detoxification and strengthen the immune system. An herbal tea that is associated with reduced prostate cancer risk is green tea (or white tea); it contains antioxidants known as catechins, which may help fight prostate cancer. 

Breath and Relax

It’s probably not news to you that stress can have a significant negative impact on your health, including prostate health. Stress can impair the ability of the immune system to fight illness. Some experts believe that just like people tighten their neck or shoulder muscles when they are stressed, men unknowingly focus some stress on their pelvic floor muscles. Chronic tightening of the pelvic floor muscles may be a cause of prostatitis (infection of the prostate), or contribute to the development of an enlarged prostate. Men also need to be aware of the relationship between zinc, stress, and the prostate. Stress can lower zinc levels, and a zinc deficiency can cause the prostate problems. Men can utilize stress management techniques to help them both acknowledge and address the impact of stress on prostate health, whether they have a current condition or not. Techniques can take a variety of forms, including psychotherapy, group therapy, meditation, guided visualization, deep breathing, self-hypnosis, exercise, nature walks – whatever helps an individual release stress and maintain a sense of calm and balance.  

Get Moving

Physical activity is important for general health and wellbeing. It can help increase circulation, decrease inflammation and promote a healthy weight. All which may reduce the risk of prostate cancer. Physical activity can also help to slow down the growth of prostate cancer. A well-rounded exercise program that includes resistance and cardiovascular exercise, as well as stretching, delivers solid health benefits. Thirty minutes of physical activity on all or most days of the week is the optimal amount of exercise for a healthy male. And you don’t need to perform this activity all at once; you can break it up into three 10-minute segments. As always, talk to your doctor before beginning any exercise program to ensure it doesn’t pose any health risks.

Reduce Your Toxic Load 

It is quite possible that the tremendous increase of prostate cancer reflects the ever-increasing exposure of toxic compounds. A diet rich in whole foods, with as little processing and chemicals as possible may help prevent prostate cancer. Lemon and water every morning on an empty stomach is an effective way to aid the body in detoxification. Also, be cautious of hormone disruptors. They are synthetic chemicals that cause hormonal activity similar to estrogen, or alter the hormone’s effects. Avoid pesticides, herbicides, and fungicides, food stored in plastic containers (especially when microwaved), body creams with parabens, cologne, sunblock, etc. The prostate is very susceptible to radiation damage as well. Avoid unnecessary radiation. Do not sleep with electronics close to your head.  Males who keep their cell phones attached to their belt or in pockets (close to the prostate), have shown to have a higher risk of developing prostate conditions. If you are exposed to extreme amounts of radiation and have no way of avoiding it, you can look into electromagnetic frequency protection products to put on your devices, or to wear on your body.

Look at the Big Picture

The importance of a healthy diet and lifestyle cannot be overstated. To function properly, the reproductive system requires the proper nutrients, some sunshine, a bit of exercise and time to recover. Deficiencies can impair hormone function and contribute to prostate problems, and an excess of toxins can do the same. When possible, eat organic food. Focus on quality and not quantity. Do your best at living a healthy balanced life, including all aspects of the picture. That is living holistically. The key to prevention is gaining knowledge and making your health a priority. Treat your body well.