Proactive Steps Every Man Can Take to Support Prostate Health

By Dr. David Samadi

For many men, especially those under 50, the prostate gland is often an afterthought. However, this small but vital organ plays a significant role in men’s health. By the time prostate issues such as prostatitis, benign prostatic hyperplasia (BPH), or prostate cancer appear, years of unnoticed changes may already have occurred. The good news is that men can take proactive steps early in life to support and protect their prostate health, potentially reducing their risk of serious conditions later on.

While some risk factors—such as age, family history, and ethnicity—are beyond a man’s control, there are practical, lifestyle-based strategies that can help keep the prostate functioning optimally. Here’s a closer look at what men can do to maintain a healthy prostate:

Prioritize a Prostate-Friendly Diet

The old saying “you are what you eat” rings true for prostate health. An antioxidant, nutrient-rich way of eating will adequately nourish the health of a man’s prostate. Research has consistently shown that certain foods may promote prostate health:

• Tomatoes and Watermelon: Packed with lycopene, an antioxidant linked to prostate health.
• Broccoli and Cruciferous Vegetables: These powerhouse veggies contain compounds that may reduce inflammation and support overall health.
• Fatty Fish: Abundantly rich in omega-3 fatty acids, fatty fish including salmon, trout, sardines, and mackerel, have vital anti-inflammatory properties.
• Green Tea and Berries: High in antioxidants that may protect cells from damage.

Vitamin C and zinc also play crucial roles in prostate function. Foods like bell peppers, kale, oysters, and lean beef are excellent sources of these nutrients. The goal should be to achieve consuming five or more servings of a rainbow of fruits and vegetables daily to maximize your intake of these protective compounds.

Maintain a Healthy Body Weight

Excess weight carried in the abdominal area of a man’s body contribute to hormone imbalances that increase the risk of prostate problems, including cancer. It’s crucial reach and maintain a healthy weight through balanced eating and portion control.

Focus on:

• Moderating calorie intake to avoid unnecessary weight gain.
• Reducing belly fat, which is linked to higher risks of chronic disease.
• Reducing portion sizes and limiting processed or calorie-dense foods.

Get Enough Vitamin D

Vitamin D is a fat-soluble vitamin crucial for overall health and may be linked to lower risks of aggressive prostate cancer. Studies suggest that men with healthy vitamin D levels experience better outcomes.

Men should:

• Discuss with their physician whether a vitamin D supplement is necessary.
• Aim for safe sun exposure to naturally boost vitamin D levels.
• Include vitamin D-rich foods like fortified milk or fatty fish in their diet.

Stay Active

One of the most powerful tools for maintaining prostate health is a regular and consistent exercise routine. Research has found that physically active men are less likely to experience BPH, prostatitis, or prostate cancer progression. Exercise helps improve circulation, reduce inflammation, and support overall health.

A balanced fitness routine should include:

• Moderate-intensity activities like walking, cycling, or swimming.
• At least 30 minutes of exercise most days of the week.
• Strength and flexibility exercises to enhance overall physical function.

Having a talk with a healthcare provider before starting a new fitness program to ensure it’s appropriate for your health and fitness level.

Taking Charge of Prostate Health

While no one can guarantee the prevention of prostate problems, adopting these strategies can go a long way in reducing risks and supporting long-term health. Men who make intelligent, proactive lifestyle choices early are more likely to maintain a healthy prostate as they age. Regular routine check-ups with a healthcare provider are also essential for monitoring prostate health and addressing any concerns promptly.

Taking care of your prostate is an investment in your overall well-being—start today and give yourself the best chance for a healthy future.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of Prostate Cancer, Now What? and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.