Prostate cancer is creeping across America. Nearly 250,000 people will receive a diagnosis of prostate cancer in 2021. More than 34,000 people will die from it.
Many people are understandably concerned about prostate health. But there are ways to prevent it. Adopting a diet for prostate health is one of the best ways.
How should you begin your diet? What foods and drinks should you increase your consumption of? What sorts of foods should you avoid?
Answer these questions and you can keep your prostate healthy for years to come. Here is your comprehensive guide.
Understand Prostate Health
The prostate is a gland inside the reproductive system. It produces sperm and helps send urine into the penis.
A prostate can become unhealthy in several ways. Tumors can develop within the prostate, sometimes without showing any symptoms. Many cancerous cells spread from the prostate into the bones and lymph nodes.
The prostate can also become enlarged. This can create infections inside the urinary tract and stones inside the bladder. Inflammation of the prostate is rare, but it can induce pain.
A healthy prostate comes from healthy living. If you keep your overall health up, you will likely avoid any major problems. If you are overweight or have a family history of prostate issues, you may develop a disorder.
BIPOC Americans and older people are at higher risk for developing a prostate disorder. They should study what a diet for prostate health is like.
Talk to Your Doctor
Go to your annual check-ups so your doctor can inspect your prostate. A prostate exam is a quick test that involves feeling the prostate. It may be uncomfortable, but it is the best way to determine that the gland is healthy.
If your doctor notices signs of a problem, they can run additional tests. This may involve taking a blood sample so they can get a sense of your overall health. They may also ask you questions about any troubling symptoms you may be having.
Even if your prostate is healthy, a doctor may advise you to make certain dietary choices. This will help maintain your health long-term.
Make Your Plate More Colorful
Adding colors to your plate can supply your body with cancer-killing antioxidants. Lycopene is one antioxidant that can kill cancer cells. You can find it in red foods like tomatoes and watermelon.
Leafy greens contain many essential nutrients. Kale and collard greens can supply your body with vitamin C, which may slow the growth of tumors. You can also eat lettuce and celery.
You can eat brown foods, but try to avoid eating processed foods. Select whole grains like whole wheat and barley. You can eat potatoes, though you should avoid eating French fries.
Increase Your Intake of Fruits and Vegetables
Processed foods can contain carcinogens, which are cancer-causing chemicals. You should eat as many all-natural foods as possible.
Look for fruits and vegetables with high amounts of protein and dietary fiber. These nutrients will make you feel full, preventing you from overeating.
Leafy greens contain several grams of protein per serving. Boiled green peas and Brussels sprouts are also high in protein.
Most green vegetables are high in fiber. If you want to eat some fruit, you should have berries and apples. Avocados can also contain several grams, and you can incorporate them into savory dishes.
Don’t eat a salad every day. Find a bunch of different recipes and cycle through them. Try roasting, grilling, and sauteing your vegetables.
Switch to Plant-Based Fats
Saturated fat contributes to heart disease and cancer. Most saturated fats come from animal products like milk and butter. It is okay to consume dairy products, but you should maximize plant-based fats.
Olive, canola, and peanut oil are healthier options than butter. You can substitute plant-based fats for animal fats in most recipes.
Nuts, legumes, and seeds have the protein of red meat without the saturated fat. Have some roasted nuts as a snack while you are working. Make a bean salad or burrito as an entree.
If you must have meat, limit your consumption. One serving of meat is the size of a deck of cards. Limit your portion to that amount and fill the rest of your plate with vegetables.
Do not overcook your meats. This can produce carcinogens that affect cells in your prostate.
Find the Right Drinks
What you drink is just as important as what you eat. Have a glass of water whenever you feel thirsty. This can help your body produce urine, which can remove excess minerals and waste in your prostate.
Green tea has chemicals that can help fight cancers in the prostate. But caffeine can irritate the gland by increasing urination. Try to drink a glass of green tea that is low in caffeine.
Coffee may also have some benefits for prostate health. You can drink a cup of caffeinated coffee in the morning and then have decaffeinated cups in the afternoon. Try to avoid adding milk, cream, or sugar to your beverage.
If you have trouble eating fruits and vegetables, you can make juices from them. Try making your own juices instead of buying them from the store. Store-bought juices tend to be high in sugar and low in essential nutrients.
Plan out what you are going to eat at the start of every day. This will prevent you from eating unhealthy snacks in the afternoon.
If you struggle to prepare meals in a short period of time, try cooking meals in bulk. You can reheat your lunch or dinner instead of cooking a new dish. If you have meals saved away, you can avoid going out to restaurants.
Commit to learning more about healthy eating. Scientists are looking at the effects of different foods on prostate health. Follow the latest news and be willing to add new foods to your diet.
Adjust How You Eat
How you eat can impact how much you eat. You should only eat when you are feeling hungry. Even if it is getting late, wait until you feel hungry before you prepare a meal.
Put your food on a small plate. This can trick your brain into thinking your body has consumed more than it has. You may feel full sooner than with larger plates.
Take deep breaths and drink water as you eat. The air and water can fill your stomach and make you feel fuller.
Do not eat with the television or computer on. When you are distracted, it is harder to track how much you have been eating. If you need to occupy yourself while you eat, read from a book or newspaper.
You should eat a second plate of food if you are feeling hungry. But give your brain some time to register signals that you are full.
If you are struggling to add nutrients to your diet, you can take some supplements. Talk to your doctor about which ones you should take. Some supplements are fake or may have ingredients that harm your prostate.
Prioritize supplements made from natural ingredients. Fruit and vegetable-based ones are easier for your body to process.
Know Which Foods to Avoid
In addition to high-fat and processed foods, you should avoid salty foods. A high intake of salt can increase your blood pressure and harm your prostate. Avoid eating canned foods, especially soups.
Limit your consumption of sugary foods. When you do have dessert, try to eat something you bake yourself. Baking your own recipe lets you control the amount of sugar in your food.
Do not drink any sodas or sugary beverages. Soda has no nutrients, and it can contain artificial ingredients that harm your health. Drink seltzer water with natural flavorings.
Leave Time for Exercise
Dieting is one way you can improve your prostate health. You should exercise every day for at least one hour. You can go for a run, or you can do outdoor work like mowing your lawn.
You can perform some prostate-specific exercises. Prostate milking can relax your prostate and build the muscles in your pelvis. But talk to your doctor about the information in this article before performing it.
The Best Diet for Prostate Health
A diet for prostate health is a diet for overall health. The prostate can undergo a number of disorders. Yet eating healthy can prevent many of them from occurring.
Eat colorful fruits and vegetables high in dietary fiber and protein. Switch to plant-based fats, including those found in legumes and nuts. Try drinking more water and coffee.
Do not eat foods high in processed ingredients, salt, or sugar. Eat your meals without distractions like television shows. Exercise and monitor yourself for troubling symptoms.
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