The prostate gland is one of the main players in the male reproductive system and for this reason it becomes extremely important for men to be aware of what they can do to improve their prostate health. With prostate inflammation and cancer on the rise there has never be a better time to adopt a healthier lifestyle to prevent ill health.
Congestion and overgrowth of the prostate gland is considered normal for men who are over the age of 60 years with this process potentially starting in men as young as 40 years. As men age, hormone levels change, testosterone declines and prolactin and oestrogen increase, leading to an increased amount of dihydrotestosterone, which is a potent form of testosterone within the prostate area. This results in the prostate enlargement as the prostate cells are over produced. Lack of toxins and impurities being filtered out due to xenoestrogens are thought to cause this hormone imbalance and unwanted growth.
Increases in body weight is also associated with a higher production of oestrogen in older men along with oxidative stress from excess exposure to free radicals and other inflammatory agents. Spending long periods in a seated position also increases your risk.
When the prostate becomes inflamed, this adds pressure to the urethra, which obstructs the flow of urine resulting in interrupted or difficult urination and urgent or frequent urination, most commonly seen at night. Urinary tract infections are often experienced as urine becomes trapped and if blockage continues kidney infection or damage may result.
Nutritional Tips to improve you Prostate Health
- Increase your Vitamin D – low D3 has been associated with low testosterone production and increased prostatic growth.
- Quality Sleep – essential for healthy hormones, reduced stress levels and balanced blood sugar levels.
- Anti-inflammatory Foods – healthy proteins, fats and antioxidants are essential. Fatty acids found in coconut oil, grass fed butter, avocados, olives, cold pressed oils and fish oil are essential for testosterone production and prostatic health. Avoid anything processed!
- Antioxidants – fight oxidative stress and assist detoxification. Good sources include; herbal teas, saw palmetto, rich and bright coloured vegetables and fruits and adding cinnamon, oregano, turmeric, ginger, garlic and rosemary to meals.
- Omega 3 Supplement – shown to reduce inflammation and improve testosterone production.
- Zinc and Magnesium – essential for testosterone production and xenoestrogen detoxification. Pumpkin seeds are great and contain high amounts of both. Organic meats and super green powders are also great along with high quality supplements.
- Natural Products – use natural alternatives to common products such as; deodorants, shampoos and cleaning products, and utilising glass containers as opposed to plastics to reduce xenoestrogen substances.
- Regular Movement/Exercise – keeps blood circulating and reduces inflammation.
- Intermittent Fasting – going 16 hours between dinner and breakfast can be an effective way to boost testosterone while reducing inflammation.
- Relaxing – finding a way to wind down and switch off at the end of each day is essential to relax our overactive nervous systems.
Nutritional medicine is very effective and there are specific practitioner only products if you need additional support. More information call 0439 764 426 or visit www.good4younutrition.com.au