How To Keep Your Prostate Healthy

How To Keep Your Prostate Healthy


When it comes to men’s health the questions are always, heart, colon, testosterone, and prostate.  So

What is the prostate?

The prostate is a small, walnut sized, gland that sits underneath the bladder in men. The urethra passes from the bladder through this muscular gland.  During sexual activity, the prostate gland contracts to close off the bladder from the urethra, produces a fluid and propels the semen during ejaculation.

The prostate fluid contains various enzymes, zinc and citric acid.  One component of prostate fluid is an enzyme called Prostate Specific Antigen (PSA) which also aids in the success of sperm by thinning out any thickened semen left after ejaculation.

Enlarged Prostate

In the prostate gland, testosterone is converted to a hormone called dihydrotestosterone (DHT).  High levels of DHT cause the cells in the prostate to enlarge.  A swollen prostate compresses the urethra and irritates the walls of the bladder, interfering with normal urination.  Doctors determine prostate size with a digital rectal exam.

It is estimated that half of the men in their 60’s and 90% of men in their 70’s suffer from a growth of the prostate called Benign Prostatic Hyperplasia (BPH).  Symptoms include frequent and urgent urination, leaking urine and a stuttered or weak stream.

Prostate Cancer

A test to determine how much PSA protein is in the blood is one measurement used to determine high probability of prostate cancer.  A raised PSA level can be the result of several other factors like BPH or prostatitis, an inflamed prostate.   Of the people who have a high PSA test and choose to have a biopsy, three out of four men will Not have cancer cells in their biopsy.  Normal PSA levels may vary by age and ethnic group.

How To Keep Your Prostate Healthy

A diet rich in fruits, vegetables and healthy fats are known to have a positive impact on testosterone and prostate health.

Foods To Keep Your Prostate Healthy

There is a high concentration of zinc in the prostate which helps balance testosterone and DHT.  Nuts, shellfish and legumes are great food sources of zinc.

Lycopene in tomatoes has also been found to protect the prostate against cancer and help with BPH.

The other foods to eat are high in vitamins, minerals, antioxidants and healthy fats that have been known to reduce the risk of cancer.


What else can you do?

It has been debated that a weekly ejaculation helps clear the prostate and maintain a balanced hormone levels, maintain normal size and PSA numbers.

Certain exercise protocols like high intensity low interval exercises helps the body produce testosterone naturally.

Men who exercise five hours a week have about 50% less chance of developing enlarged prostate.

Getting an adequate amount of sleep helps lower stress levels for healthy hormonal balance.

What about Supplements?

Be cautious of advertisements that promise the world but give you the unexplained, unproven and possibly toxic magic pill.   Your symptoms are not a deficiency of a pill.

That being said:

Saw Palmetto fruit extract has been studied and found to help relieve the symptoms from an enlarged prostate.   Work with your functional medical doctor for high quality and tested supplements.

Maintaining healthy testosterone levels in the prostate and your body with supplementation should be monitored and tested by a functional medical doctor that can help look for what the cause is and help the body repair where necessary.  You may not need extra testosterone.  Taking excess testosterone can have adverse effects.

Herbal supplements can also help the body produce testosterone naturally.

Male Up features the herb Tongkat ali (Eurycoma longifolia), which boasts a variety of published clinical trials boasting its effectiveness.

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Natalie Olsen, A. (2018). Enlarged prostate diet: Foods to eat and avoidMedical News Today. Retrieved 25 June 2019, from

Science, L. (2010). What Does the Prostate Gland Do?Live Science. Retrieved 25 June 2019, from

Shao YP, e. (2019). [Saw palmetto fruit extract improves LUTS in type A prostatitis patients]. - PubMed - NCBI Retrieved 27 June 2019, from

Zhan XX, e. (2019). [Application of saw palmetto fruit extract in the treatment of prostate diseases]. - PubMed - NCBI Retrieved 27 June 2019, from