Taking Charge of Your Health: 5 Real-Life Ways to Support Your Prostate for the Long Haul

By Dr. David Samadi

Let’s face it—guys don’t always love talking about their health, especially when it involves the prostate. But here’s the truth: every man is at risk for prostate issues, and that risk rises once you hit your 40s. The good news? You’re not powerless. It takes small, consistent changes to your lifestyle that can make a meaningful impact on your prostate health over time.

Whether you’re already focused on prevention or just getting started, here are five smart, doable strategies that can help you keep your prostate in check.

1. Keep Your Weight in a Healthy Range

Weight gain around the belly isn’t just about aesthetics—it’s about inflammation. Extra abdominal fat can lead to hormonal imbalances along with elevated inflammation levels throughout the body, including the prostate. While being overweight doesn’t directly cause prostate cancer, studies suggest it may increase the risk of developing benign prostatic hyperplasia (BPH), a non-cancerous enlargement of the prostate that can cause uncomfortable urinary symptoms.

Regular movement makes a difference. You don’t need to train for a marathon—brisk walking, biking, swimming, or strength training a few times a week can help. A good goal is to strive to achieve about 150 minutes (or more) of moderate-intensity exercise per week and prioritize activities you enjoy so you’ll stick with them.

2. Eat With Your Prostate in Mind

What’s on your plate matters. It’s well known that a plateful of fatty meats like hot dogs, sausage, or bologna, other processed foods, and sugary beverages are associated with a greater risk of prostate problems. One culprit? A compound called PhIP, found in overcooked meat, linked to a higher risk of cancer.

On the flip side, filling your meals with colorful fruits and veggies, leafy greens, whole grains, healthy fats (like those found in nuts, seeds, and extra virgin olive oil), and in addition lean proteins (like chicken, fish, and legumes) can do wonders for your overall and prostate health. Antioxidant-rich foods like tomatoes (lycopene), green tea, and cruciferous veggies like asparagus, cauliflower, and broccoli, are especially good for protecting prostate cells from damage.

3. Don’t Underestimate the Impact of Stress

Chronic stress is a heavy burden taking a toll on your entire body, and your prostate isn’t immune. Elevated stress hormones like cortisol and testosterone can contribute to prostate inflammation and enlargement. If you’ve ever noticed urinary symptoms worsen during high-stress periods, you’re not imagining it.

So, how do you manage stress effectively? Start with the basics: prioritize sleep, set boundaries, spend time outdoors, move your body, and connect with people who lift you up. Whether it’s reading, hiking, listening to music, or just taking a few deep breaths between meetings, stress management should be a part of your daily routine—not just something you turn to in a crisis.

4. Cut Back on Smoking and Alcohol

You already know smoking’s bad news. It’s one of the leading preventable causes of death, and yes—it can affect your prostate, too. Smoking increases oxidative stress and inflammation, which may contribute to prostate issues, including a higher risk of aggressive prostate cancer.

As for alcohol, moderation is key. Overdoing it doesn’t just affect your liver or your sleep—it can irritate the bladder and worsen symptoms of BPH. Since alcohol is also a diuretic and inflammatory, men with enlarged prostates may experience increased urgency, frequency, and discomfort. If you’re drinking regularly, consider how much and how often—and talk to your healthcare provider about what’s reasonable for you.

5. Don’t Skip Your Screenings

Even if you feel fine, getting your prostate checked is one of the most important things you can do for long-term health. Starting around age 50 (or age 45 for those at higher risk—like African American men or anyone with a family history of prostate cancer), regular prostate screenings are key.

Here are the two most common screening tools:

• Digital Rectal Exam (DRE): A doctor uses a gloved finger to feel for any abnormalities on the prostate through the rectum. They’re checking for irregularities, like hard spots or lumps.
• Prostate-Specific Antigen (PSA) Test: A simple blood test necessary to measure levels of PSA, a protein made by the prostate. Elevated levels may signal inflammation, enlargement, or cancer.

Early detection can save lives. Don’t wait until something feels wrong—prostate cancer often has no symptoms in the early stages.

Bottom Line

Prostate health might not be the most exciting topic, but it deserves a spot on your radar. By taking proactive steps—like moving more, eating well, managing stress, cutting back on tobacco and alcohol, and getting screened—you’re stacking the deck in your favor.

And remember, you don’t have to do it all at once. Start with one or two changes and build from there. Your future self will thank you.

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 two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery 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 oncology and prostate cancer 911.