Prostate Plus Health

BEST WAYS TO KEEP ACTIVE

We know that as you age, physical activity becomes less of something to look forward to, but it’s an important part of keeping your prostate healthy.

There are lots of great ways to keep active that don’t have to be physically demanding.

🚶‍♂️ TAKE THE STAIRS - Rather than taking the escalator or elevator, opt for the stairs! THey’re a great way to get your heart rate up and get your legs working.

🐶 WALK THE DOG - If you’re lucky enough to have a canine friend, make it a priority to get out for at least two 20-30 minute walks per day!

🚲 GO FOR A BIKE RIDE - When the weather is nice and the sun’s out, throw on your helmet and go for a bike around your neighbourhood.

🛍️ DON’T TAKE THE CAR FOR GROCERIES - If your supermarket is nearby, scrap the car, pack your bags, and walk! Not only will you get additional steps in, but carrying the grocery bags home is a great upper body workout.

🏋🏻 LIFT WEIGHTS - Strength workouts don’t always have to be super intense. Invest in a pair of light dumbbells and get lifting. Incorporate both upper and body movements to ensure balance.

GARDEN - Warm weather often means your lawn and gardens need tending to. Cut the grass, do some weeding, or rake the leaves.

WHAT DID YOU SAY ABOUT ISOFLAVONES?

Ever heard of em? Isoflavones are a type of polyphenol found in many foods, including beans and legumes( soybeans, chickpeas, fava beans, peanuts) pistachios, and others that are known for their antioxidant, antimicrobial, and anti-inflammatory properties.

They act as phytoestrogens within the body and exert pseudohormonal activity by binding to estrogen receptors (ER) and block the binding of more potent estrogens.

Here’s where you can find them:

➡️ Soy (soybeans, tofu, tempeh, miso, natto)
➡️ Alfalfa seeds
➡️ Red clover
➡️ Lima beans
➡️ Chickpeas

STRESSED OUT?

Stress happens to the best of us, but it’s not the be all end all. When it comes to prostate health, keeping your stress levels low--or at least managing it well--is key. Stress negatively affects the prostate because it can tighten pelvic muscles, which can be a cause of chronic prostatitis. What’s more, stress also impairs your immune system’s ability to fight off pathogens and can make symptoms of BPH worse.

Try these stress reducing practices:

💥 Meditation - Meditation helps to calm the nervous system, activating the parasympathetic nervous system and reducing stress levels. New to meditation? Try it guided!

💥 Deep breathing - Try the 4-7-8 breathing technique: Inhale quietly through your nose for a count of 4. Hold your breath for a count of 7, then exhale completely through your mouth for a count of 8. Repeat as much as needed.

💥 Physical activity - Hitting the gym, walking, or going for a bike ride is a great way to calm your mind and body, thereby helping to kick stress to the curb.

💥 Cut back on caffeine - For some people, caffeine can make stress worse due to its influence on cortisol levels, your stress hormone. Watch your daily caffeine intake and keep it to 1-2 cups.

FIGHT FREE RADICALS WITH ANTIOXIDANTS

Our last post talked about where free radicals come from and what high levels can do. So, how do you prevent them from causing cellular damage? ANTIOXIDANTS.

Antioxidants are free radical scavenging molecules that function to protect cells from the harmful effects of ROS by donating an electron to make the radical stable. They’re found in all sorts of foods!

Here are the best antioxidants and where you can find them:

🔥 Vitamin C - Citrus fruits (lemon, lime, grapefruit, orange), kiwi, tomato, berries, peppers,

🔥 Vitamin E - Eggs, red meat, poultry, sunflower seeds, almonds, hazelnuts, salmon, avocado, trout

🔥 Glutathione “the master antioxidant” - Asparagus, avocado, broccoli, cabbage, Brussel sprouts, garlic, almonds, walnuts

🔥 Beta-carotene - Carrots, squash, sweet potatoes, yam, spinach, kale, cantaloupe, apricots

🔥 Lycopene - Cooked tomatoes, guava, watermelon, grapefruit, papaya, red peppers

🔥 Selenium - Brazil nuts, pork, beef, turkey organ meats, chicken, eggs, broccoli

🔥 Flavonoids - Green tea, red wine, apple, cocoa, berries, onion, broccoli

🔥 EFAs - Eggs, walnuts, flaxseeds, chia, walnuts, cold water fatty fish (mackerel, salmon, tuna, sardines, herring)

WHAT YOU NEED TO KNOW ABOUT FREE RADICALS

Free radicals, also known as reactive oxygen species (ROS) come from everywhere, and sadly there’s no way we can completely eliminate exposure to them. But the good news is that by boosting your intake of antioxidants, you can help your body fight damage from them--they are molecules that function to neutralize free radicals and limit the damage they cause.

But where do ROS come from? Everywhere.

❌ Fried foods
❌ Environmental pollutants
❌ Smoking
❌ Alcohol
❌ Metabolic processes
❌ Physical activity
❌ Drugs and pesticides
❌ Radiation

Zinc is one of the mightiest nutrients out there for men’s health, so it’s no wonder it’s a must-have for prostate health. 💪🏻 💪🏻

It helps to support testosterone production, protein synthesis, strong and healthy hair, and of course, a healthy prostate.

Due to its anti-inflammatory properties, zinc can help to reduce the risk of developing an enlarged prostate, as well as reduce the size in people with BPH.

Here are your top sources:

🔥 Oysters
🔥 Poultry
🔥 Pumpkin seeds
🔥 Legumes
🔥 Eggs

3 FOODS TO AVOID TO PROTECT YOUR PROSTATE

Protecting your prostate is all about consuming the food and nutrients that help it and avoiding those that don’t. Here’s a rundown of what to avoid:

🍖 Red and processed meats - Multiple studies show that a high intake of meat has been linked to prostate cancer. That’s because low quality red meat increases production of arachidonic acid, which contributes to inflammation.

🍺 Alcohol - Just like everything else, alcohol is inflammatory and also a diuretic, meaning it can make urinary symptoms worse.

🍬 Sugary food - A diet high in sugar wreaks havoc on just about everything, including your prostate. Excess sugar increases inflammation and places additional pressure on your prostate.

When it comes to preventing illness, foods are the way to go. Eat these 5 nutrients daily to keep your prostate healthy!

🍅 Lycopene - Cooked tomatoes have been on the foods for prostate health list for a long time due to their content of lycopene, a powerful antioxidant that protects cells from damage. Watermelon and grapefruit are also good sources of lycopene.

🥗 Glucoraphanin - Found in broccoli, glucoraphanin is a phytochemical that has been suggested to convert to substances that target and prevent the growth of cancer cells. Along with broccoli, cruciferous vegetables like kale, brussel sprouts, and cauliflower also contain antioxidants and phytochemicals.

🌾 Phytoestrogens - For men, specifically, phytoestrogens can be beneficial for reducing the risk of prostate cancer. They’re molecules that mimic the function of estrogen in the body and are found in things like non-GMO soy, flaxseeds, sesame seeds, oats, and lentils.

🍓 Antioxidants - Antioxidants play a key role in protecting the body against free-radical damage and keeping cells healthy and intact. Along with vitamin C, antioxidants are found in concentrated amounts in berries, dark chocolate, kale, goji berries, and spinach.

🐟 Essential fatty acids - Omega-3s are an essential fat that can’t be synthesized by the body and must come from food. They’re great for prostate health due to their anti-inflammatory properties. Aim to eat wild-caught fatty fish like salmon, sardines, herring, and sardines multiple times per week.