Your prostate is an important component of the male reproductive system and overall vitality. A healthy routine with balanced nutrition, regular exercise, and stress management helps promote healthy prostate function. However, overindulgence, everyday stress, and less motivation to exercise are the three major ingredients that make up the holiday season. And this will not do your prostate any favors. 

Despite this, it’s important to remember that small changes through the holidays can have a big impact on prostate and urinary tract health. The tips below will help you maintain comprehensive prostate health without missing out on the magic of the season.  

Holiday Eating

It is not uncommon to overindulge over the holidays, and some treats are ok, as long as you maintain balance. Be aware of portions and when you do sneak a few extra treats, be sure to add a few minutes to your exercise time that week. Take your time and savor every bite, and you’ll be satisfied with less food. As soon as everyone is done eating, put food away to prevent snacking after meals.

The common culprits over the holidays are salt, sugar, and saturated fats. They make food taste good but are not doing your prostate or urinary health any favors.  Individually and combined, excessive salt, sugar, and saturated fat intake may increase the frequency of urinary tract and prostate symptoms associated with normal aging and are not ideal for supporting overall health. 

Holiday cheers!

Watch Alcohol Intake

Along with all the sweets, the holidays are often a time where people consume more alcohol, and excessive drinking is harmful to your health in many ways. The top holiday beverages like eggnog, punch, wine, and mixed drinks are also high in sugar, altering the gut microbiome balance, causing occasional oxidative stress in the prostate, and disrupting healthy cellular function.

Limiting alcohol consumption can reduce the common oxidative stress in prostate cells to better support healthy prostate cell growth and function. You can still be ‘merry’ and participate in the annual toast or have a small glass of wine with dinner and then switch to water or some festive, non-alcoholic treats like hot apple cider, hot cocoa, cinnamon or peppermint tea, tea lattes, or cherry ale (cherry juice and ginger ale).

Keep Moving

It is easy for the holiday to disrupt our routines, but if there is any way to maintain your exercise routine, it can be good for your health. Exercise has also been shown to promote antioxidant capacity, which helps reduce typical oxidative stress to support healthy prostate size and hormone levels. So, don’t make exercise just a New Year's resolution. Try to fit in small bits throughout every day. 

Man doing a quick workout at home

You only need 30 minutes on most days, and exercise can easily be incorporated into your daily holiday errands. While shopping or returning holiday gifts, opt for stairs instead of cramming into the elevator. Another popular idea is to park far away and walk to the store. Instead of grabbing a nap after a big meal, grab the family and take a walk through the neighborhood and enjoy the lights and decorations.

Get More Sleep

All your holiday tasks are more manageable when you are well-rested. It may seem like you have a lot to get done and not enough time, but skipping out on sleep is not the solution. It will leave you feeling exhausted and can increase your blood pressure, which can affect your normal urination schedule. 

Proper sleep helps maintain prostate cell health and hormones while reducing typical oxidative stress. This will, in turn, reduce the risk of certain metabolic conditions that can contribute to poor weight management and circulation, which can interfere with prostate health. Aim for 7-9 hours of sleep each night and schedule time to wind down so you’ll fall asleep faster and sleep more soundly. 

Manage Stress

As fun as the holidays are, they are also a cause of everyday stress. You can help support your body’s natural response to stress by cutting down your to-do list and making some special adjustments to your daily schedule. Set a time limit on visitors to allow time for yourself too. Make time to go for a walk or sit and enjoy your favorite holiday book, movie, or puzzle throughout the day. 

Man relaxing while reading a book by the fire on Christmas eve

Additionally, you should create and stick to a holiday spending budget, make lists to prepare for parties and events, and plan all your shopping and trips around peak travel times. This helps alleviate occasional tension so the body can promote a sense of calm and focus, which promotes prostate and overall health.   

Something Extra for the Holidays

Treat yourself to comprehensive prostate support this holiday season and for the rest of your life. 1MD Nutrition™ offers a doctor-formulated formula designed to support prostate, bladder, and urinary tract health for this season and many others. 

ProstateMD® is a comprehensive prostate-health formula that uses patented and clinically-studied ingredients selected for their targeted role in urinary tract and prostate health. With USPlus® saw palmetto, the highest quality saw palmetto on the market, and pumpkin seed oil, ProstateMD® helps support prostate size, function, and health. The addition of pygeum, pine bark extract, and stinging nettle help support bladder and urinary tract health to maintain a normal urination schedule. 

Final Thoughts

‘Tis the season for prostate health. Even with the best intentions, it can be tempting to overeat, and with all the parties and family visits, who has time for exercise. But, with these tips, you can still enjoy the festivities and maintain prostate health for an active lifestyle and holiday season. So, give your prostate the gift of care this season with these simple tips and the comprehensive support of 1MD Nutrition’s ProstateMD.

Dr. Daniel Brison

Dr. Daniel Brison is a board certified urologist who completed medical school at the State University of New York, and residency at the prestigious Endourology fellowship program at UCLA.