As we celebrate our fathers this month, I thought sharing some lifestyle practices for men to stay healthy is timely. These suggestions for men are mostly the same as for anybody else, with a few exceptions: prostate health and testosterone.
Did you know 50% of men at age 50 will have an enlarged prostate, also known as Benign Prostatic Hyperplasia (BPH)? And the affected number of men increases with each passing decade of life: 60% at age 60, 70% at age 70, and so on.
BPH results from a combination of hypertrophy (growth of cells) caused by poor venous return from the testes, and hyperplasia (rapid proliferation of new cells) resulting from a high concentration of free testosterone localized within the prostate.
The destruction of one-way valves within the venous circulation of the testes causes a backflow of blood into the prostate rather than going to systemic circulation, (think hemorrhoids or varicose veins). This venous blood leaving the testes is where all of the free testosterone resides. Instead of it going to systemic circulation (and then to all the cells of your body), it only goes to the prostate gland at levels 133x normal, causing hypertrophy and hyperplasia. BPH contributes to many unpleasant symptoms such as frequent urination, trouble starting urination, a weak or intermittent stream, dribbling at the end of urination, and nocturia.
So what can be done? Are all men doomed to BPH simply because they are aging? No way! Because it all comes down to venous blood flow and valve competency, lifestyle practices that support vasculature will prevent, and may even reverse BPH.
The most effective way to strengthen veins anywhere in the body is with exercise. Exercises such as yoga and running are especially great in minimizing prostate stagnation! Be careful with bicycling and heavy lifting as these may harm the valves in the testes and, therefore, may worsen BPH. Kegel exercises as a way to strengthen the pelvic floor muscles should be performed daily to promote blood flow to and from the prostate gland. This diminishes prostate hypertrophy and allows for a quick resolution of urinary symptoms, while also increasing the amount of testosterone in systemic circulation!
Additionally, what you eat is extremely important to prostate size and therefore circulating testosterone. Research shows phytoestrogens found in soy products such as tofu and tempeh are protective against BPH and prostate cancer. Colorful fruits and vegetables containing compounds called flavonoids support vascular integrity and protect against prostate cancer, making it a wise choice to include them in every meal! Minimizing foods with added growth hormones such as conventional dairy and meat products may also promote a decrease in prostate size.
Other natural therapies include plant medicines such as Urtica, Serenoa repens, or Pygeum; and supplements including magnesium, zinc, and glycine.
This article was not intended to substitute for medical advice. Always seek a healthcare professional before starting and/or stopping any drug, nutrient, or diet therapies.