If you’re like many men over the age of 50, things may increasingly be not working quite as smoothly as they used to when you try and urinate. Dribbling, a weak urinary stream, always feeling a ‘heaviness’ or like you never got ‘it all out’, having to go more often and get up at night repeatedly…all these signs are unfortunately tell-tale signs that you may have an enlarged prostate. While this is one of the most common problems aging men often complain of, that doesn’t mean you have to fall victim to this. Consider these five simple, natural strategies to improve your prostate health and control of your urinary habits!
Practice Kegel Exercises
Yes, Kegel exercises are not only for women but men can benefit from these too. If you are unfamiliar with, Kegels are stationary exercises you do while sitting where you actively contract the muscles of the pelvic floor (i.e. the muscles around the anus and internal to the penis) that you use to control urination and/or defecation. Like all muscles, these can be strengthened with routine exercise, giving men greater control and muscular strength to encourage a good flow when urinating as well as stronger, more satisfying ejaculations. Consider doing 3 sets of ten repetitions daily and if confused how to do this exactly, consider this article from the Mayo clinic to help guide you through the process.
Actively Decrease Inflammation
Many men don’t realize just how powerful a foe inflammation can be to them, and in particular, their prostate! Because the prostate is a fatty tissue, many fat soluble toxins and other substances can become lodged and stored in there, potentially contributing to increasing inflammation over time. And like most things that get inflamed, the prostate then enlarges and swells, putting pressure on the bladder, which creates urinary issues. A big contributor to this inflammation is the standard American diet, which is full of pro-inflammatory foods. Key dietary tips to improve your inflammation status include:
Actively seek to increase your anti-inflammatory omega 3 intake (think mackerel, sardines, trout, walnuts, chia seeds, hemp and flax seeds)
Eliminate pro-inflammatory omega 6 fats (for instance in hydrogenated and trans fat oils, refined vegetable oils (i.e. corn, soybean, rapeseed, peanut)
Minimize non-grass fed animal products in the diet as well as refined sugars
Include more vegetables and fruits (preferably organic) in the diet. Aim for 7-10 servings daily!
Practice Detoxification Strategies
You will see this tip come back in many blogs and articles, because it is SO important in today’s polluted world that we actively make this a conscious habit in our daily routines. Detox teas, supplements such as milk thistle, glutathione, N-acetyl cysteine, dry or infrared saunas, alternating showers & dry skin brushing, regular exercise, and even potentially colonic irrigation (especially for those who tend to have trouble with regular elimination—i.e. constipation), can all be invaluable in the long-run in keeping your toxin burden down. For those with considerable toxin burden, they may want to consider testing and working with a holistically minded physician to employ additional methods such as chelation therapy. And don’t forget about the importance of keeping your gut microbiome nourished with good probiotics as your good bacteria actively help us detoxify!
Optimize Hormone Balance
When the male body’s hormone balance is thrown off and there is too much estrogen in relation to how much testosterone there should be, this can also contribute to enlargement of the prostate gland. This is yet another reason why it is so important that you consider testing your blood levels of your hormones and seek to optimize them through research supported strategies.
Employ Natural Herbal Extracts
A considerable issue for many men suffering with BPH and its accompanying litany of side effects is that the urethra and the muscles within the bladder are constricted and contracted, making it very difficult for urine or semen to pass when urinating or ejaculating. This can contribute to the many uncomfortable symptoms we reviewed earlier as well as retrograde ejaculation (where the semen is unable to exit through the penis because of urethral constriction and instead is pushed back internally, often into the bladder). So a major advancement in helping men improve these very unpleasant side effects has been the discovery of such compounds like Flower Pollen Extract and Saw Palmetto. Such compounds in clinical studies have been shown to improve urinary flow, decrease prostate size, and diminish urine retention in the bladder. Furthermore, they have also been illustrated to diminish pain in the perianal region as well as improve prostatitis conditions. So if you’re one of the many men needlessly suffering from BPH, don’t hesitate in helping yourself today through these naturally proven strategies to improve urinary and sexual function!
So do you want to know how I naturally cured my own enlarged prostate and dropped my PSA from 4.2 to 2.1 in just three short months? To find out Click Here.