- Men's Health & Wellness
5 Tips for a Healthy Prostate Gland
A Healthy Prostate
The prostate is a walnut shaped gland located near your bladder and surrounded by a bowl of pelvic floor muscles. It is responsible for amazing array of important tasks for sexual health and it is often overlooked when it comes to general health and well being.
I have put together a list of 5 tips for a healthy prostate that you can use in your daily life to boost the health of your prostate.
Tip 1 - Circulation
This one may be a no brainer but its definitely the most important aspect of maintaining a healthy prostate and that is good blood circulation.
When you spend all day sitting in front of a computer with the weight of your body bearing down on your prostate it becomes very choked for fresh blood and will experience poor circulation. Poor circulation will cause it to have to work that much harder to perform its every day tasks.
You can get your blood moving in many ways including a steam bath, sauna, stretching but one of the most effective ways to improve blood flow in and around your prostate is a simple low intensity walk for 20-30 minutes.
Walking is preferable over a higher intensity jog or run as it will allow you to control your breathing fully and relax your pelvic floor muscles. When performing high intensity exercises such as running you will find your body core/pelvic muscles tighten up to support the exercise. What we want here is for your pelvic floor muscles to relax and have a good burst of freshly circulated blood.
Simple walk at a steady pace around your area or on a treadmill for 20 -30 minutes focusing on relaxing your breathing. It's best to aim for a light sweat or close to a sweat depending on what sort of climate you live in.
Tip 2 - Yoga Pose the Downward Dog
The downward dog is a great yoga exercise to take the weight of your body off your prostate which will supply fresh oxygenated blood to your prostate and surrounding muscles. Always warm up before any stretching exercise.
I will leave this yoga youtube to guide you
Tip 3 - Pelvic Pillow Stretch
Another great exercise for giving your prostate a chance to relax and a break from the weight of your body bearing down on it. To perform a pelvic pillow stretch
1. Lie flat on your back
2. Place a pillow Under your buttocks / upper thigh
3. Relax and Breath deeply in your diaphragm, concentrating on relaxing your pelvic muscles
4. Take care for those with lower back issues , always consult your physician before commencing any new exercises.
if your a fitness fanatic you may even have a pair of gravity boots which would be a great alternative to this exercise :)
Tip 4 - The "Miracle 10 second" Breathing exercise
Another great exercise I couldn't leave out which can be done in as little as 10 seconds , This exercise was borrowed from http://www.prostate-massage-and-health.com
"Stand up. Take a few deep breaths. Then exhale until all the air is out of your lungs. When the air is out, don't breathe in. Instead, suck your stomach in and UP as high as you can into your chest. Use your hands to help lift UP. In and Up. ", http://www.prostate-massage-and-health.com/prostate-exercise.html
Tip 5 - Foods for the Prostate
Here we are at tip number 5 for a healthy prostate , and this time its not an exercise tip its a healthy prostate food. It's of course our favourite pumpkin seeds also available in pumpkin seed oil for those who want to drink down their prostate drink with their morning juice.
Pumpkin seeds or pepitas can be found at your local supermarket and look like little green seeds. You may also find pumpkin seeds still with their shells on which are usually roasted and salted. I tend to stay away from these as they are incredibly salty and regular pepitas taste a lot better and you can always improve them by mixing them with a bit of chilli and onion powder.
Pumpkin seeds contain phytosterols which are believed to help shrink the prostate to a healthy size. It prevents testosterone from being converted into DHT or dihydrotestosterone which has been associated with an enlarged prostate.
A special mention to Saw Palmetto a great herb for prostate health and will be found in virtually every single prostate supplement.
There you have it some tips for a healthy prostate, I hope it helps all the health conscious men out there.