How much do you know about the prostate? For some men, an honest answer may be “not much.” Here we discuss the basics, including how a healthy lifestyle can promote better prostate health and overall quality of life.

What is the prostate?

The prostate is part of the male reproductive system. It's located directly below the bladder, in front of the rectum, and above the pelvic floor muscles. About the size of a walnut, the prostate surrounds the urethra. As a man ages, the prostate can increase in size, causing the urethra to narrow and decrease urine flow. This condition is called benign prostatic hyperplasia, also known as BPH, or an enlarged prostate.

How does the prostate work?

Playing an essential role in reproduction, the prostate produces a fluid that, combined with sperm cells from the testicles and other glandular fluids, makes up semen. Prostate fluid contains elements that make semen an ideal substance for sperm cells to thrive, including enzymes, zinc and citric acid. One key enzyme is the prostate-specific antigen, or PSA, making the semen more fluid. The prostate muscles also help the semen forcefully press into the urethra and expel outwards during ejaculation, preventing fluids from heading up to the bladder. The prostate also plays a role in hormone metabolism and helps regulate urine flow.

Tips for prostate health

It makes sense that a man's diet and exercise habits impact his prostate health. While there are no proven miracle foods to reduce prostate cancer risk, we do know a focus on healthy living supports your whole body and combats disease. Start by making small, consistent changes in your diet and activity level with the following tips:

1. Make healthy food a priority.

• Reach for whole grains for bread, pasta and cereals instead of refined grains
• Our bodies need healthy fats. Choose avocados, olive oil and nuts over trans fats commonly found in packaged foods
• Limit red and processed meats. Instead, choose lean proteins like fish and chicken
• Aim for five servings per day of brightly colored vegetables and fruits
• Drink lots of water throughout the day to stay hydrated, which is especially important for prostate health. Other healthy options include caffeine-free teas with antioxidants

2. Get active, stay active.

• With your doctor's approval, make a plan for daily exercise. Reach out for help if you're unsure how to begin, especially if you are managing a medical condition. A doctor can help you determine the appropriate duration, intensity and type of exercise that is safe for you
• Regular exercise can help reduce the risk of chronic disease, including heart disease, stroke, certain kinds of cancer and diabetes
• Physical activity benefits your mental health, reduces stress, increases the quality of your sleep and boosts your energy level
• Stick to your exercise routine. Stay motivated by setting realistic goals, choosing activities that you enjoy and even exercising with friends
• Multiple studies have shown that increased physical activity reduces the risk of BPH and bothersome lower urinary tract symptoms

3. Curb unhealthy habits.

• Avoid overeating. Keep portion sizes reasonable to help maintain a healthy weight
• Limit sugar consumption and sweetened drinks
• Cut back on salt intake. Be sure to check labels when shopping, especially in prepackaged and canned foods
• Stop smoking and using tobacco. Quitting at any age is beneficial. Talk to your doctor about effective smoking cessation products and programs that can help you quit for good
• Reduce alcohol intake

While we can't control everything, we can give our body the potential tools to lower our disease risk. It's never too late to change your lifestyle for the better. Now is an excellent time to talk openly about prostate health and screening with your doctor. Ready to begin? Set up an appointment by calling 800.922.0000.