• Risk factors for an enlarged prostate (BPH) include:

1. Age: Being over 50 increases your risk.
2. Family History: If your family has a history of BPH, you might too.
3. Lifestyle: Being overweight or not getting enough exercise.
4. Erectile Dysfunction (ED): Some men with ED are at higher risk.

If you notice these symptoms, it might be time for a check-up:

•   Frequent Peeing: Especially at night.
•   Incomplete Emptying: Feeling like your bladder isn't fully emptying.
•   Frequent Urges: Needing to go every one to two hours.
•   Stop and Go: Starting and stopping during urination.
•   Weak Flow: Having an urgent or weak urine stream.
•   Straining: Difficulty starting to urinate or needing to strain.
•   Nighttime Trips: Waking up at night to urinate

The exact causes of BPH are not fully understood but may involve hormonal changes as men age. Testosterone levels decline while estrogen levels remain steady. Dihydrotestosterone (DHT), a hormone important for prostate growth, may increase with age, leading to excessive prostate growth.

Diet and Nutrition:

Fill your plate with these prostate-friendly foods. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins supports prostate health. Specific nutrients like zinc, selenium and lycopene are crucial.

Zinc:

This essential mineral is vital for various bodily functions, including immune system support and hormone regulation. In men, the prostate gland contains more zinc than any other organ, playing a pivotal role in maintaining the health and functionality of the prostate gland. Adequate zinc status will help to maintain health and physiological function of the prostate making it important to include zinc-rich foods in the diet. Sources of zinc include nuts (such as almonds and cashews), seeds (like pumpkin and sesame seeds), seafood (such as oysters), lean meats, and dairy products.

Selenium:

As an antioxidant, selenium helps protect cells from oxidative stress and damage caused by free radicals. This protective role is particularly beneficial for prostate health, where oxidative stress and inflammation can contribute to various conditions. Selenium supports immune function and plays a role in DNA synthesis and repair. Sufficient selenium intake has been indicated in prostate health and sperm motility, Brazil nuts are an excellent source of selenium, providing more than the daily recommended intake in just a few nuts.

Lycopene:

Found predominantly in tomatoes and tomato products, lycopene is a potent antioxidant belonging to the carotenoid family. It gives tomatoes their vibrant red colour and has been extensively studied for its potential benefits in reducing chronic disease. A 23-year study involving over 46,000 men examined the connection between lycopene and prostate cancer. The findings revealed that men who ate at least two servings of lycopene-rich tomato sauce per week were 30% less likely to develop prostate cancer compared to those who consumed less than one serving per month. Cooking tomatoes (such as in sauces or soups) increases the bioavailability of lycopene, making it easier for the body to absorb.

Exercise and Weight Management:

Regular physical activity not only helps maintain a healthy weight but also improves overall circulation and reduces inflammation, which is beneficial for prostate health. Obesity is linked to a higher risk of prostate cancer and other prostate-related issues, making weight management through exercise vital for prevention.

Lifestyle Factors:

Healthy lifestyle choices, such as avoiding excessive alcohol consumption and not smoking, contribute to overall health, including prostate health. Stress management techniques, such as mindfulness or meditation, can also support hormonal balance and reduce inflammation.

Sleep:

Adequate sleep is essential for overall health and plays a role in hormone regulation. Poor sleep habits can disrupt hormonal balance, potentially affecting prostate health. Establishing a regular sleep schedule and creating a restful sleep environment are important habits to support prostate health.

Regular Health Check Ups:

Regular screenings and check-ups with a healthcare provider are important, especially as men age, to monitor prostate health and detect any potential issues early.
As part of a holistic approach to wellness, maintaining a healthy lifestyle, including regular exercise and adequate sleep, complements dietary choices in promoting optimal prostate health throughout life. Regular consultation with healthcare providers can provide personalized guidance and ensure optimal prostate health management based on individual health needs and risk factors. Always consult your healthcare professional for guidance before making any dietary or lifestyle changes or beginning new supplements.