Strategies to Maintain Prostate Health and Reduce Disease Risk

The prostate, a small gland roughly the size of a walnut, plays a vital role in a man's urinary and reproductive health. Despite its size, it can be the source of significant health issues, especially as men age. Conditions like prostate enlargement and prostate cancer are common, with age being a primary risk factor.

While certain factors such as genetics and race cannot be changed, there are practical steps men can take to promote prostate health and potentially lower the risk of developing serious problems. According to Dr. Christopher Coogan, a urologist at RUSH MD Anderson Cancer Center, adopting healthy lifestyle habits is key.

1. Stay Active: Regular exercise helps regulate hormone levels, which is crucial because uncontrolled hormone fluctuations can increase prostate cancer risk. The American Institute for Cancer Research recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity weekly.

2. Increase Zinc Intake: The prostate gland stores zinc, which may prevent enlargement and aid in shrinking swollen prostates. Men should aim for 15 milligrams of zinc daily through foods like pumpkin seeds, oysters, nuts, and beans, or through supplements.

3. Include Tomato Products in Your Diet: Lycopene, a potent antioxidant found in tomatoes, watermelon, and pink grapefruit, has been linked to a reduced risk of prostate cancer. Cooking tomatoes in healthy fats like olive oil enhances lycopene absorption, making processed tomato products like sauce and paste especially beneficial.

4. Avoid Selenium and Vitamin E Supplements: Evidence suggests that taking selenium or vitamin E supplements may increase prostate cancer risk. A 2014 study revealed that high selenium levels could nearly double the risk of aggressive prostate cancer, and low selenium combined with vitamin E intake may also elevate risk. It's best to obtain these nutrients through a balanced diet, adhering to recommended daily allowances.

5. Reduce Fats in Your Diet: A diet high in unhealthy fats can decrease antioxidant levels, compromising prostate health. Men should prefer lean proteins such as chicken and fish and limit red meat consumption. Cooking methods like baking, broiling, poaching, or steaming are preferable over grilling, which can produce carcinogens.

6. Regular Screening: Since many prostate cancers are asymptomatic in early stages, routine screenings are essential. Early detection significantly improves treatment success rates. Dr. Coogan emphasizes the importance of regular medical checkups and conversations with healthcare providers about screening options.

By incorporating these lifestyle practices, men can actively take steps toward maintaining prostate health and reducing their risk of serious conditions. Regular medical evaluations and a balanced diet are foundational elements of proactive prostate wellness.

Source: https://medicalxpress.com/news/2025-09-prostate-healthy-problems.html