Prostate Health: Basics and Tips to Improve the Prostate

prostate health

What is the prostate gland? What does it do? How do you improve prostate health? If you want the answer to these questions and more, continue reading!

The Prostate

For starters, only men have a prostate gland. It is part of the male reproductive system. It is a small gland about the shape and size of a walnut that lies at the base of the penis.

The prostate gland surrounds the urethra (the tube that carries urine from the bladder) and makes some of the seminal fluid.

As You Get Older

As a man gets older, his prostate gets bigger. By age 40 it could be the size of a small apple. At age 60 it might be the size of a large lemon. This can cause issues with urination.

An older man may experience the need to use the restroom more frequently due to an enlarged prostate. Sometimes men can even get cancer of the prostate. This is why it is so important to know how to improve your prostate health.

Tips to Improve Prostate Health and Shrink the Prostate

Clean Eating

The first thing I will always recommend is to evaluate your diet. Make sure you are eating “clean.” For tips on clean eating, check out my blog HERE.

Basically, with clean eating, you want to focus on whole foods. Whole grains instead of refined grains (like brown rice instead of white rice). Plenty of fresh fruits and vegetables.

Choose plant proteins over animal proteins. The World Health Organization (WHO) states that, “Diets high in red meat, dairy products, and animal fat have frequently been implicated in the development of prostate cancer.”

If you can’t make the switch to a plant-based diet, choose lean proteins such as fish and chicken breast. Trim visible fat off of your meats.

Choose foods with omega 3s like fatty fish (salmon is a great one), nuts, and seeds. You can also take Omega 3 supplements if you don’t like fish or have nut allergies.


Another tip for prostate health is to maintain a healthy weight. Eating clean will definitely help with this, but so will exercise and stress management.

prostate health


Getting 30 minutes of exercise, 5 days a week will help your overall health. You will notice a great difference in energy levels and in the way your body feels. It also can reduce stress.

Stress Management

Try meditation, yoga, exercise, or other relaxation techniques. If there are stressors in your life that you can control, see if you can get them out of your life, or reduce the stress somehow.

Stress can weaken your immune system, so learning how to control it will help you feel better in general.


Hormone balance can have a major effect on prostate health. Fluctuations in hormone levels can aggravate cells and cause cancer in the prostate. It’s important to get your hormone levels checked if you experience any of the following symptoms:

  • decreased sex drive
  • inability to achieve an erection (erectile dysfunction)
  • inability to conceive a child
  • overall tiredness

The test is just a simple blood draw, no invasive procedures. Don’t put it off because it could be imperative to your prostate health.

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prostate health

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