Gentlemen: Your prostate health is in your hands!         Morguefile photo

As men enter their middle-aged years, they face their own set of health concerns, including male menopause and problems with the prostate gland -- specifically, prostatitis (inflammation), benign hyperplasia (enlargement) and prostate cancer.

And, while many male patients find relief or treatment though conventional medical channels, more and more men are becoming interested in natural remedies and ways to help their prostate stay healthy and functioning.

Here are some lifestyle choices to make in order to protect your prostate:

DIET:

1. First of all, follow the general guidelines for a healthy diet, including eating at least five daily servings of fruits and vegetables (the more brightly colored, the better); three servings of whole grains, and an emphasis on low-fat proteins such as fish, chicken and turkey, while cutting back on red, high-fat and processed meats.

2. Avoid alcohol overconsumption. A recent study shows that heavy, daily drinking increases the risk of high-grade prostate cancer and that heavy drinking made the cancer drug finasteride ineffective for reducing prostate cancer risk.

3. Also, avoid eating soy -- a once-touted "miracle" food that has become increasingly linked to health issues from malnutrition to cancer risks. Particularly, soy contains phytoestrogens, which are linked to endocrine malfunctions.

4. There are five key nutrients that are beneficial to the prostate:

• Lycopene: Lowers the risk of prostate cancer. Found mostly in tomatoes and tomato-based foods.
• Selenium: Boosts the immune system and the thyroid, and protects the prostate. Eat Brazil nuts, tuna, salmon, shellfish, and garlic.
• Sulforaphane: Reduces inflammation and removes carcinogens. Found in cruciferous vegetables (broccoli, cauliflower, cabbage, kale.)
• Vitamin C:  Its diuretic effect helps urination for those with enlarged prostates. Eat plenty of fruits and veggies such as red bell peppers, papaya, carrots, sweet potatoes, and citrus fruits.
• Zinc:  Zinc deficiency is implicated in prostate enlargement. Found in shellfish – especially oysters, sunflower seeds, pumpkin seeds, beans, peas, lentils, and molasses.

5. Additionally, research has pointed to  supplements that may be beneficial to prostate health, including  Zyflamend,  a natural supplement that helps reduce inflammation. Take a  Zyflamend capsule with 3 tbsp. of cod liver oil and 400 mg magnesium citrate (without calcium) daily.

LIFESTYLE:

1. Maintain a healthy weight. Being overweight or obese seems to raise the risk of getting more aggressive forms of prostate cancer.

2. Exercise! (What, you thought this tip wouldn't be included in a healthy-lifestyle guideline?!?) Get at least 30 minutes of moderate to vigorous physical activity, on five or more days per week. Studies have suggested that getting more physical activity may reduce a man’s risk of advanced prostate cancer.

3. Do not smoke. (duh!)

Prostate Health in 90 Days

American Cancer Society: Prostate Cancer Prevention, The Scoop on Supplements