prostate health

4 Natural Ways To Boost Your Prostate Health

The prostate is a walnut-sized gland that resides at the base of the urinary bladder in males. It develops during the 6th week of gestation under the influence of androgens. [1]

Prostate health is essential as it is a vital organ of the male reproductive system. It secretes an alkaline solution that forms part of the ejaculate. The prostate provides the following benefits:

  • The alkaline secretions protect the sperm against the acidic environment of the vagina and help increase the lifespan of sperm while it is in the female reproductive tract. That allows adequate time for fertilization of the egg.
  • It supports the male reproductive system as it contains several proteins and enzymes for the nourishment of the sperm.
  • The prostatic fluid provides volume to the seminal fluid and facilitates mechanical propulsion from the urethra.

Three main clinical conditions associated with the prostate gland are:

  1. Benign Prostatic Hyperplasia
  2. Prostate Cancer [2]
  3. Prostatitis

These conditions are expected in middle-aged men. Today, we discuss natural ways to improve prostate health and prevent diseases of the prostate, to improve quality of life. 

Natural Ways To Boost Prostate Health

Dietary Patterns


 Healthy food can help boost prostate health. | source:

Food and Nutrition

The role of good dietary habits in maintaining prostate health and relieving symptoms due to prostate diseases is overwhelming. Balanced meals containing tomatoes, tomato products, zyflamend, soy proteins, omega-3 fats, green teas, and low carbohydrate content effectively reduce the risk of prostate cancer and limit its progression. Diets rich in fruits and vegetables significantly reduce the risk of prostate cancer. In contrast, meals with a high content of refined carbohydrates, total and saturated fats, and meat can increase the risk. 

Cholesterol Levels 

Cholesterol level is an independent factor that can increase the risk of prostate cancer. Dietary modifications and physical activities can help lower cholesterol levels [3]. Cholesterol-lowering pharmaceutical agents may also be beneficial. 


Sleep Patterns 


 Good quality sleep can play a vital role in improving your prostate health. | source:

Abnormal or disturbed sleep patterns are associated with an increased risk of benign prostatic hyperplasia (BPH). A study conducted at Duke University suggested that BPH might manifest sleep disorders [4].

A cohort study published in 2013 reported that men who have trouble falling and staying asleep are at an increased risk of developing prostate cancer. This finding suggests that treating sleep disorders may significantly help improve prostate health [5].

Night shift workers and flight staff experience several physiologic, metabolic, and behavioral changes. These changes may disrupt the normal circadian rhythm, disturb the sleep cycle, and affect melatonin levels. These factors can contribute to an increased risk of prostate cancer. A healthy sleeping pattern is necessary for a good quality of life [6].


Physical Activity


 Regular exercise and an active lifestyle can go a long way for improved prostate health. | source:

A detailed review of the literature discussing the link between prostate cancer and physical activity was published in 2012. From 22 studies, it was reported that physical activity could protect against prostate cancer [7].

An updated review published in 2017 suggested that vigorous physical activity, occupational activities, and an active lifestyle can reduce prostate cancer [8]. 


Mental Health


 Stress and anxiety can negatively impact your overall health. | source:

A study conducted in 2009 analyzed the effect of stress management on post-surgical outcomes in patients awaiting prostate surgery. Stress management intervention positively impacted short- and long-term consequences for prostate health [9]. Exercise can also help boost mood and help reduce stress, anxiety, and depression [10].


Tips to Manage a Diseased Prostate

  1. Urinate before leaving home or office to prevent leakage.
  2. Avoid drinking water before bed.
  3. Maintain adequate hydration.
  4. Maintain a healthy weight according to your recommended BMI [11].


Prostate diseases can negatively impact the quality of life, cause a disturbance at the workplace, and cause embarrassment in social settings. It is vital to improve and maintain prostate health for a good life. That can be achieved through healthy eating, an active lifestyle, and regular doctor visits.

Bonus video: 3 Easy Ways To Shrink An Enlarged Prostate Naturally


What foods are good for shrinking the prostate?

  • Sesame seeds
  • Salmon
  • Bell peppers
  • Tomatoes
  • Avocados
  • Vegetables

What should you eat for general prostate health?

You’ll still need to see your doctor for regular prostate cancer screenings, but you can start boosting your prostate health by trying these six foods.
  • Tomatoes
  • Broccoli
  • Green tea
  • Legumes and soybeans
  • Pomegranate juice
  • Fish

Onions and garlic: One study found that men with BPH tended to eat less garlic and onions than men without BPH. Onions and garlic are often used in natural medicine to fight infection and help strengthen your immune system.

What fruits are good for your prostate?

  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries

Is drinking a lot of water good for your prostate?

If you have BPH or prostatitis, make an effort to reduce your caffeine intake by cutting back on coffee, soda, and energy drinks. Avoiding caffeine can make a big difference in your urinary health. Another vital drink for your prostate is water. Do not try to drink less water to reduce your urine. That is likely to do more harm than good. Stay hydrated.

How about lemon water?

Oranges, lemons, limes, and grapefruits are all high in vitamin C, which may protect the prostate gland.

What food and drink should be avoided with an enlarged prostate?

Cutting out or reducing butter, cheese, eggs, and milk may help reduce BPH symptoms. Eggs are the richest source of choline, and an extensive study of men found that those who ate 2.5 or more eggs per week had an 81% increase in the risk of lethal prostate cancer compared to those who ate less than half an egg per week. For prostate health, avoid or limit animal products to two or fewer servings per week.

Caffeine may act as a diuretic, which means that it increases how much, how often, and how urgently a person has to urinate. Cutting back on coffee, tea, soda, and chocolate may improve urinary symptoms of BPH.

What exercise is good for the prostate?

Exercise can help. Kegel exercises can strengthen and train your pelvic floor muscles to help control urination. Activities such as walking, jogging, swimming, and tennis are also beneficial. Fitness is crucial for a healthy prostate.


  1. Aaron, L., Franco, O. E., & Hayward, S. W. (2016). Review of Prostate Anatomy and Embryology and the Etiology of Benign Prostatic Hyperplasia. The Urologic clinics of North America, 43(3), 279–288.
  2. Singh O, Bolla SR. Anatomy, Abdomen and Pelvis, Prostate. [Updated 2019 Apr 9]. In: StatPearls [Internet]. Treasure Island (F.L.): StatPearls Publishing; 2020 Jan-. Available from:
  3. Lin, P. H., Aronson, W., & Freedland, S. J. (2015). Nutrition, dietary interventions, and prostate cancer: the latest evidence. BMC medicine, 13, 3.
  4. Charnow, J. (2019, January 16). BPH Development, Progression Linked to Sleep Problems. Retrieved July 08, 2020, from
  5. Sigurdardottir, L. G., Valdimarsdottir, U. A., Mucci, L. A., Fall, K., Rider, J. R., Schernhammer, E., Czeisler, C. A., Launer, L., Harris, T., Stampfer, M. J., Gudnason, V., & Lockley, S. W. (2013). Sleep disruption among older men and risk of prostate cancer. Cancer epidemiology, biomarkers & prevention: a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 22(5), 872–879.
  6. Sigurdardottir, L. G., Valdimarsdottir, U. A., Fall, K., Rider, J. R., Lockley, S. W., Schernhammer, E., & Mucci, L. A. (2012). Circadian disruption, sleep loss, and prostate cancer risk: a systematic review of epidemiologic studies. Cancer epidemiology, biomarkers & prevention: a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 21(7), 1002–1011.
  7. Young-McCaughan, S. (2012). Potential for prostate cancer prevention through physical activity. World journal of urology, 30(2), 167–179.
  8. Shephard, R. J. (2017). Physical Activity and Prostate Cancer: An Updated Review. Sports medicine (Auckland, N.Z.), 47(6), 1055–1073.
  9. Parker, P. A., Pettaway, C. A., Babaian, R. J., Pisters, L. L., Miles, B., Fortier, A., Wei, Q., Carr, D. D., & Cohen, L. (2009). The effects of a presurgical stress management intervention for men with prostate cancer undergoing radical prostatectomy. Journal of clinical oncology: official journal of the American Society of Clinical Oncology, 27(19), 3169–3176.
  10. Publishing, H. (n.d.). 10 diet & exercise tips for prostate health. Retrieved July 08, 2020, from
  11. 10 Natural remedies for enlarged prostate. (n.d.). Retrieved July 22, 2020, from

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