Maintaining prostate health is crucial for men’s overall well-being, as issues like prostatitis, benign prostatic hyperplasia (BPH), or even cancer can arise without proper care.
There are everyday habits that can unknowingly harm this vital organ. Here are five detrimental customs to avoid for a healthier prostate.
Excessive Alcohol Consumption
One of the most common and harmful habits for prostate health is excessive alcohol intake. Alcohol not only irritates the bladder but similarly exacerbates symptoms like urinary urgency and prostatic inflammation.
It also dehydrates the body, negatively impacting kidney function and urine quality, putting pressure on the prostate.
A Diet High in Fats
Diet plays a critical role in prostate health. A diet rich in red meats, fried foods and ultra-processed products has been linked to increased risk of inflammation and prostate cancer.
Saturated fats and excess salt disrupt hormonal balance, which can promote abnormal prostate cell growth.
Conversely, a diet based on vegetables, omega-3 rich fish, and fiber can protect the prostate. Little changes in dietary habits can have a positive long-term impact on prostate health.
A Sedentary Lifestyle and Lack of Exercise
Sedentarism is another silent enemy of the prostate. Spending long periods sitting, whether for work or leisure, creates compression in the pelvic region, reducing blood flow to the prostate and promoting prostatic congestion.
Studies have shown that men who lead sedentary lives have a higher risk of developing BPH or prostate cancer.
Holding Your Urine
The common habit of retaining urine for extended periods creates pressure on the bladder and prostate, increasing the risk of urinary infections and stones.
holding urine can weaken the pelvic floor muscles, worsening problems like post-micturition dribbling or incontinence.
Smoking and Lack of Medical Check-ups
Smoking doesn’t just harm the lungs; it’s also linked to a higher risk of developing aggressive prostate cancer. The toxins produced by tobacco affect cellular DNA, increasing the chances of developing this type of cancer.
many men avoid annual urological consultations, delaying the diagnosis of treatable conditions in their early stages.
Exercises to Improve Prostate Health
A study published in The Journal of Sexual Medicine demonstrated that certain exercises benefit the prostate. Among them:
Kegel Exercises:
– Strengthen the pelvic floor muscles.
– Improve urinary function.
– Reduce prostatic inflammation.
To perform Kegel exercises, empty your bladder, sit or lie down, contract your pelvic floor muscles, hold the contraction for 3 to 5 seconds. Repeat 10 times, three times a day.
Aerobic Exercises:
– Improve cardiovascular health.
– Are beneficial for both the prostate and sexual health.
Examples include walking, running, cycling, swimming, hiking, kickboxing, water aerobics, and dancing.
