The Role of the Prostate in Men's Health

The prostate gland, although small in size, plays a crucial role in men's health. It is responsible for the production of prostatic fluid, which is an essential component of the male reproductive system. As men age, however, they may encounter various prostate-related conditions. Fortunately, there are steps you can take to support prostate health and reduce the risk of problems. In this article, we discuss the role of the prostate in health and provide tips to support prostate health.

What Does the Prostate Do?

The primary function of the prostate is to produce prostatic fluid, which protects, nourishes, and transports sperm during ejaculation. Prostatic fluid is an important component of semen and contributes to fertility. Additionally, the prostate influences the regulation of hormones that contribute to men's sexual health.

Where is the Prostate Located?

The prostate is a small gland found only in men and is located in the lower pelvic area. Here, the prostate is situated just below the bladder and in front of the rectum, wrapping around the urethra (urinary tube). A healthy prostate weighs between 20 and 30 grams and is approximately the size of a walnut. Throughout a man's life, the prostate continues to grow, which is a natural process. This growth can eventually lead to discomfort due to the size of the prostate. This discomfort often manifests as:

• Difficulty starting or stopping urination
• Increased frequency of urination
• Weak urine stream
• Pain or discomfort during urination
• Inability to completely empty the bladder, leading to frequent urges

How Can You Support Prostate Health?

Fortunately, there are various lifestyle changes you can implement to support prostate health and reduce the risk of prostate issues:

Healthy Diet

Eat a balanced and wholesome diet rich in fruits, vegetables, whole grains, oily fish, complete proteins and healthy fats. Avoid excessive processed red meat and highly processed foods rich in refined sugars, carbohydrates, and trans fats, as these appear to negatively affect prostate health.

Regular Exercise

Physical activity can help maintain body weight and improve blood circulation, both of which contribute to a healthy prostate. Aim for at least 30 minutes of exercise a day, such as walking, cycling, or swimming.

Limit Alcohol and Caffeine Consumption

Do you enjoy a drink or drink more than 2 cups of coffee a day? Then it might be wise to moderate this. Alcohol and caffeine consumption can exacerbate prostate irritation. Moderate your intake of these drinks, especially in the evening.

Have Regular Prostate Checks

Are you 50 years or older or experiencing typical signs of prostate issues? Then it is advisable to have your prostate regularly checked by your GP. Early detection of prostate problems can make treatment easier and more effective.

Reduce Stress Levels

Chronic stress can have a negative impact on overall health, including the prostate. Practice relaxation techniques such as meditation, breathing exercises, or yoga to reduce stress. In our article Regain Your Calm, you can read more about this.

Nutrition for a Healthy Prostate

Besides supporting your overall health, a healthy diet can include specific foods that are beneficial for prostate health.

• Tomatoes: Tomatoes contain lycopene, an antioxidant that may help reduce the risk of prostate issues.1 Lycopene is a natural pigment that belongs to the carotenoid group. It gives foods like tomatoes, watermelon, and pink grapefruit their characteristic red colour. Lycopene is most associated with tomatoes due to its high concentration in this fruit. Lycopene is known for its strong antioxidant properties. Antioxidants are substances that help neutralise harmful free radicals in the body, which can contribute to cell damage and inflammation.2
• Green Tea: Green tea contains substances called catechins, which have anti-inflammatory properties and can contribute to a healthy prostate.3,4
• Oily Fish: Oily fish such as salmon, mackerel, and sardines contain omega-3 fatty acids that are anti-inflammatory and can positively impact prostate health.5,6
• Pomegranates: Pomegranates are rich in antioxidants and can help prevent prostate issues.7
• Soy Products: Soy products such as tofu and tempeh contain isoflavones, plant compounds that may lower the risk of prostate issues.8,9