Nutrition Tips for Men
In honor of Men’s Health Week, foods and nutrients that keep your prostate healthy and problem-free.
Monica Reinagel, MS, LD/N, CNS
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Nutrition Tips for Men
Father’s Day is this weekend, which means that this is Men’s Health Week, an annual observation that seeks to “heighten the awareness of preventable health problems, promote healthy living, and encourage early detection and treatment of disease among men and boys.”
It occurs to me that I’ve never dedicated a podcast to nutrition and prostate health and this seems like a perfect time to set that right.
How Common Are Prostate Problems?
The prostate is, of course, a gland than only men have. It’s a small doughnut-shaped organ that encircles the urethra—and that’s where problems often begin. As men get older, the prostate often gets enlarged, and this can interfere with the normal flow of urine. If you watch the evening news, a weekend sports broadcast, or any other program that’s likely to attract middle aged male viewers, you’ll probably see lots of ads for drugs to treat benign prostate inflammation and urinary problems. Let’s just say that, among men of a certain age, it’s a very common issue.>
How Does Diet and Nutrition Affect Prostate Health?
The good news is that a healthy diet and lifestyle can really make a difference here. In fact, studies suggest that good nutrition can produce results on par with those drugs you see advertised, only with no side effects. No adverse side effects, that is. The strategies I’m about to give you have plenty of positive side effects!
How to Reduce Your Risk of Prostate Problems
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Be physically active. There’s a strong, inverse association between the amount of exercise you get and your risk of prostate trouble. In other words, the more you exercise, the lower your risk. Being overweight and having excess fat around your belly, on the other hand, increase your risk—and getting more exercise can help with both. Check out Get-Fit Guy’s tips on how to lose fat and tone muscle at the same time.
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Eat your vegetables. I know, I know, I always say that. But the fact is guys who eat the most vegetables enjoy the healthiest prostates. In particular, you’re looking for vegetables that are high in vitamin C and carotenoids because these nutrients appear to be particularly protective. That would include tomatoes, carrots, sweet potatoes, broccoli, bell peppers, Brussels sprouts, and dark, leafy greens.
See also: How to Get More Vegetables In Your Diet
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Get lean protein from a variety of sources. Men whose diets are higher in protein but lower in fat tend to have fewer prostate problems. Some lean protein foods, such as oysters and crab, are high in zinc, which also seems to enhance prostate health. (If you’re a vegetarian, pumpkin seeds are your go-to choice for zinc.)
See also: How Much Protein Should You Eat?
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Enjoy alcohol in moderation. A drink or two a day reduces your risk of prostate inflammation. But, as I talked about in my podcast on health benefits of alcohol, the harmful effects of drinking too much far exceed the benefits of drinking moderately. Those who can’t drink moderately are really better not drinking at all.
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Skip the high dose vitamin supplements. Although diets rich in carotenoids, vitamin C, and zinc are associated with reduced risk, dietary supplements containing these same nutrients do not appear to be effective. In fact, high doses of vitamin C are linked with an increase in symptoms.
See also: Can You Get Too Many Vitamins?
I should point out that all of these recommendations are based on epidemiological data. That means that certain habits and patterns are associated with higher and lower risk, and that’s not the same as a study that specifically tests these interventions against a control group. On the other hand, there’s nothing controversial here. Each of these recommendations—getting more exercise, eating your vegetables, emphasizing lean protein, enjoying alcohol in moderation, and getting your nutrients from foods rather than pills—has a strong track record for improving your overall health and reducing your risk of a number of diseases. So, the way I see it, you’ve got nothing to lose here (except those pesky prostate problems), and quite a lot to gain.
Keep in Touch
If you have a suggestion for a future show topic or would like to find out about having me speak at your conference or event, send an email to nutrition@quickanddirtytips.comcreate new email. You can also post comments and questions on my Nutrition Diva Facebook Page. I answer a lot of listener questions in my free weekly newsletter, so if you’ve sent a question my way, be sure you’re signed up to receive that.
References
Poon KS, McVary KT. Dietary patterns, supplement use, and the risk of benign prostatic hyperplasia. Curr Urol Rep. 2009 Jul;10(4):279-86.
Man Eating Vegetables image from Shutterstock
About the Author
Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes’ most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation’s leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.