How Diet and Exercise Impact Prostate Health

The prostate is a small gland with a big influence on men’s health. While age and genetics play a role in prostate conditions such as benign prostatic hyperplasia (BPH), prostatitis, and prostate cancer, lifestyle choices are equally important.

According to Dr. Shawket, a healthy diet and regular exercise can significantly lower the risk of prostate problems and improve overall well-being.

The Role of Diet in Prostate Health

1. Foods That Protect the Prostate

Tomatoes and red fruits: Rich in lycopene, an antioxidant shown to lower prostate cancer risk.
Fatty fish (salmon, mackerel, sardines): Contain omega-3 fatty acids that reduce inflammation.
Green tea: Packed with catechins, compounds that may protect prostate cells.
Vegetables (broccoli, cauliflower, kale): Cruciferous vegetables help detoxify the body and support hormone balance.
Nuts and seeds: Provide zinc and selenium, minerals important for prostate function.

2. Foods to Limit

Red and processed meats: Linked to higher risks of prostate issues.
High-fat dairy products: Excess calcium and saturated fat may affect prostate health.
Sugary foods and drinks: Increase inflammation and metabolic stress.

How Exercise Supports Prostate Health

Regular physical activity benefits more than just the heart and muscles — it also helps protect the prostate.

Improves Hormonal Balance: Exercise supports healthy testosterone levels, which play a role in prostate function.
Reduces Inflammation: Physical activity lowers systemic inflammation, which is linked to prostate enlargement and disease.
Supports Weight Management: Obesity increases the risk of aggressive prostate cancer and BPH. Staying active helps maintain a healthy weight.
Enhances Immune Function: Stronger immunity contributes to better resistance against infections like prostatitis.

Recommended Lifestyle Habits

Aim for at least 150 minutes of moderate exercise per week (walking, cycling, swimming).
Incorporate strength training 2–3 times weekly to build muscle and support metabolism.
Choose a Mediterranean-style diet rich in fruits, vegetables, lean proteins, and healthy fats.
Stay hydrated with water and green tea instead of sugary drinks.
Limit alcohol and quit smoking to reduce prostate-related risks.