Your 2022 A to Z Guide to Prostate Health Resolutions | 1MD Nutrition™

Your 2022 A to Z Guide to Prostate Health Resolutions

The new year and health resolutions go hand in hand. For 2022, we’re giving you an A to Z guide for prostate health all year long.

By Dr. Daniel Brison

8 minute read

Last Updated January 11, 2022

2022 A to Z Guide to Prostate Health Resolutions

It’s that time again when we all make resolutions — and health resolutions are always at the top of everyone’s list. Instead of making one large New Year's resolution that may be hard to keep, try making smaller promises to yourself and incorporate these small tips in your days, weeks, and months for prostate health.

Avocados

Eat an avocado a day. Avocados are rich in beta-sitosterol, a plant sterol that supports healthy prostate function. They also contain a significant amount of monounsaturated fat and bioactive carotenoids like lutein that promote healthy prostate cell growth and hormone levels. 

Bladder Health

The prostate continues to grow with age, and because of its anatomical position, this can affect your urination. By adding a scientifically-formulated prostate health supplement like ProstateMD® to your day, you can support normal bladder control, healthy bladder emptying, and help with frequent bathroom trips during the day and night.

Cherry Tree 

The herbal extract from the African Cherry Tree, pygeum, helps reduce occasional oxidative stress in the urinary tract to help with occasional night-time urination, frequent bathroom trips, and urinary issues associated with normal aging. 

D3

Vitamin D3 is produced when your skin is exposed to the sun. This essential vitamin helps support healthy prostate size and hormone levels, so make sure you get outside every day. Plus, the fresh air supports mental health and promotes overall health and well-being. 

Man purchasing oranges at the grocery store

Eat More Orange

Orange-colored foods, that is. Foods like sweet potatoes, squash, carrots, and apricots are rich in beta-carotene. This carotenoid not only gives these foods their bright orange color, but it promotes the antioxidant capacity to help reduce occasional oxidative stress on your cells. 

Fruit

Most fruits contain antioxidants that support prostate and urinary tract health by reducing occasional oxidative stress. But, for optimal prostate support, the best fruit to stock up on is pomegranate. Pomegranate contains powerful polyphenols that help support prostate health by promoting healthy cell growth, size, and function. 

Green Tea

Start each day right by washing your breakfast down with a cup of green tea. Polyphenols, the antioxidant compounds in green tea, help reduce typical oxidative stress to support healthy prostate, bladder, and urinary tract function.

Hydration

Stay hydrated and drink water throughout the day. Physicians recommend at least eight 8-ounce glasses per day. Staying hydrated promotes healthy circulation and nutrient distribution through the body, so your prostate gets all nutrients it needs for proper function and health. Drinking water also helps your kidneys filter out everyday toxins from your body.

Man playing tennis

Increase Activity

Getting regular activity supports healthy circulation. A few ways can help you increase activity throughout the day to keep blood flowing and nutrients delivered for prostate health. For example, take the stairs instead of elevators, park far away from stores or buildings and walk to the door, and jog in place or use a treadmill when watching television.

Junk Food 

Cut out junk food. These processed snack foods like chips, cookies, pretzels, and deli meats, are high in sugar, sodium, and saturated fats. Individually, these can increase symptoms associated with age-related prostate concerns. Most junk food contains all of these, which is not ideal for supporting overall health, including prostate function. 

Kegel Exercises

Kegel exercises can strengthen the pelvic floor muscles, which support the bladder and bowel and affect sexual function. Doing these simple exercises every day can promote healthy prostate function. Kegel exercises are easiest to do lying down, but they can be done just about anywhere, anytime. 

Lifestyle

Your lifestyle choice and daily routine can help support prostate health and vitality. Incorporate a nutrient-rich diet, regular exercise, healthy lifestyle habits, healthy weight management, proper sleep, and everyday stress management into your life for optimal prostate and overall health.

Man relaxing by the pond, listening to music

Manage Stress

One of the most important parts of a healthy routine is stress management. Everyday stress can affect your health, so make time to breathe deeply, meditate, read, go for a walk, relax in a hot bath, or write in a journal to help the body manage everyday stress to promote a sense of calm and focus. 

Nutrition

Many of the nutrients your prostate needs come from your diet. Start your day with a nutrient-rich breakfast and plan to eat every three hours. Keep your snacking healthy with fruit, nuts, and seeds. Plan your meals to include ⅓ cruciferous vegetables, ⅓ protein, and ⅓ healthy fats, complex carbohydrates (brown rice, sweet potato), or additional vegetables.

Oil

Pumpkin seed oil helps support prostate health by promoting healthy prostate size and hormone levels. When combined with saw palmetto, as in the powerful ProstateMD® formula, pumpkin seed oil can help promote the quality of life for those experiencing prostate health issues associated with normal aging.

Pine Bark Extract

The prostate continues to grow with age, which can be associated with common urinary symptoms. Pine bark extract helps maintain healthy hormone levels to support optimal prostate size and function and promotes healthy urine flow. Get the pine bark extract your prostate needs with a daily dose of ProstateMD®.

Pine bark extract

Quit Smoking

Smoking affects the body’s ability to efficiently absorb nutrients from food and triggers occasional oxidative stress to all tissues in the body, including your joints. Quitting is the most effective way to promote prostate, bladder, urinary tract, and overall health.

Regular Doctor Visits

While prostate cell growth is a part of normal aging, it is important to ensure a more serious condition does not develop. The anatomical location of the prostate is such that any growth can affect bladder and kidney function. Men should begin regularly checking their prostate at the age of 45 to maintain optimal health. 

Stinging Nettle

It doesn’t sound friendly but stinging nettle is definitely something that should be part of your health routine. Stinging nettle helps promote healthy prostate size and supports the production of nitric oxide in the body, a molecule that supports urinary tract health for normal urinary flow.

Tomatoes

Tomatoes are rich in lycopene, a powerful carotenoid that supports prostate and urinary tract function by maintaining healthy prostate growth. Lycopene also helps maintain healthy hormone levels to reduce occasional oxidative stress in prostate cells. Add tomatoes to some morning avocado toast, a lunchtime salad, or a nutrient-rich stew or soup. 

USPlus® Saw Palmetto

Saw palmetto has been used for centuries to support prostate and urinary tract health. With a daily dose of ProstateMD®, you get USPlus® Saw Palmetto, one of the highest-quality saw palmetto extracts for healthy prostate, bladder, and urinary tract function on the market today. 

Roasted broccoli and cauliflower au gratin

Vegetables

All vegetables are important for your prostate health, but the best ones you should eat on a regular basis are those packed with vitamin C like broccoli, bell peppers, cauliflower, and kale. Kale, specifically, is a prostate superfood with vitamin C, fiber, calcium, and copper that can encourage prostate health.

Weight Management

Healthy weight management contributes to overall health. By maintaining a healthy weight, you support every system in your body and help to reduce occasional oxidative stress, which promotes tissue health throughout the body, including your prostate, urinary tract, and reproductive system. 

eXercise

Aim to get thirty minutes of exercise a day to support prostate health and vitality. Regular activity promotes healthy circulation, so oxygen and nutrients are efficiently delivered to the prostate. Aerobic exercises like walking, jogging, and swimming, as well as strength training, can help promote prostate health. 

Yoga

Yoga is not just for women. The deliberate movements are great for prostate and urinary tract health. Over the last four years, the number of men practicing yoga increased by 150%, so it’s time to join the club. Yoga can help strengthen pelvic floor muscles to support prostate and bladder function and to help you keep a regular urination schedule.

Zzzzzs

Get restful sleep every night. Aim for 7 to 9 hours and make sure you sleep in a cool, dark room and electronics are turned off an hour before bed. A healthy sleep routine helps reduce typical oxidative stress in the body and supports metabolic health and circulation, all of which affect prostate health. 

Final Thoughts

Resolutions are easier to keep when they are more manageable. So, start small by incorporating a few changes into your life. Turn these tips into a healthy routine that includes nutrition, exercise, and everyday stress management to promote prostate and urinary tract health. 

A few small changes will go a long way towards prostate health, a regular urination schedule, and maintaining your vitality from this New Year to the next.

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.