The
prostate
is a walnut-sized gland that is part of the male reproductive system.
About the size and shape of a walnut, it is located low in the pelvis, below the bladder and almost in front of the rectum.
And
from the age of 40
, one of the
key points of health
that every man should watch.
According to the
US National Institute of Diabetes and Digestive and Kidney Diseases
, after a certain age, growth is more likely to have any of the following problems:
Men from the age of 40 or 50 should monitor their prostate health.
Photo Shutterstock.
Prostatitis:
inflammation, usually caused by bacteria.
Benign prostatic hyperplasia:
dribbling after urination or the need to urinate frequently, especially at night.
Prostate cancer:
responds better to treatment when detected early.
But it is known that care covers many aspects, a fundamental one is food.
Prostate cancer, the evil that persecutes men.
Foods for the prostate
Science has shown that there are foods that can damage the gland, while others are beneficial, reflects
Alimente
, from
El Confidencial.
In addition, studies state, that "there is strong evidence supporting an association between foods that are typical of a
Mediterranean diet pattern and a reduced risk of prostate cancer
.
"
That is why there are some fruits and other foods that are important to incorporate into the diet when we talk about prostate care.
Tomato can benefit prostate cells.
Photo: Juan Manuel Foglia
citrus.
Oranges, lemons, limes and grapefruit are known to be high in vitamin C, which can help protect the prostate gland.
berries.
Strawberries, blueberries, raspberries, and blackberries are excellent sources of antioxidants, which help eliminate free radicals.
tomato
.
Packed with lycopene, it is an antioxidant that can benefit prostate cells.
Nuts, shellfish and legumes.
The nut is rich in zinc, a trace element found in high concentrations in the prostate and is believed to help balance testosterone and DHT (dihydrotestosterone).
They are also rich in zinc.
Fish.
Especially cold-water fish like salmon, sardines, and trout provide good fats that help prevent inflammation in the body.
Fish with a high omega 3 content, such as salmon.
Photo: Istock
Exercises to reduce inflammation of the prostate
Beyond a healthy life, it is very important "
to go to the urology specialist regularly to detect any type of anomaly early",
summarize the specialist doctors for benign prostatic hyperplasia Ignacio Sola and Alfonso Gimeno.
But with the passage of time there are unavoidable situations and it is well worth carrying out some
exercises that help reduce inflammation of the prostate.
The specialized portal
Men's Health
suggests
exercising for at least 30 minutes a day, for 3 or 4 days a week,
combining aerobic and anaerobic.
The prostate is the gland that is part of the male reproductive system.
Photo Shutterstock.
Currently, scientific studies suggest that
obesity is one of the main risks
for prostate problems, hence the importance of physical activity and a good diet will promote prostate health.
"High or medium intensity metabolic exercise allows
you to gain muscle mass, lose fat, increase bone mineralization
and, consequently, improve prostate health," says Eduard García Cruz Urologist and Andrologist, an expert in prostate problems.
And it goes more to the punctual by proposing
to insert high or medium intensity exercises for 45 seconds with 15-second breaks
, working different muscle groups in a coordinated manner.
As an example, the ROC Clinic portal for urology offers
two series of exercises that can be repeated 2 to 4 times
.
The goal is to start the series with a 5-minute activation period and end with a deactivation and stretching period at the end, the specialists propose.
Squats, a recommended exercise to reduce inflammation of the prostate.
Photo Shutterstock.
Day A:
Squats, elbow plank, push-ups, dumbbell arm extension, dumbbell lateral raise, burpees.
Day B:
Single-leg push-ups (alternating), side plank (alternating), dumbbell push-up, pull-ups, dumbbell open row.
Exercises to improve the pelvic floor
Rehabilitating the pelvic floor
reduces prostate symptoms in many cases, they warn.
In any case, it is advisable to consult with a urologist and a physical therapist to determine the most appropriate exercises.
Some mentioned by the health portal are the following.
A man doing Kegel exercises with the help of a physical therapist Photo:iStockphoto
Kegel maneuver:
intense contraction of the pelvic floor muscles for 5-7 seconds.
20 repetitions should be done in the morning and 20 at night.
To perform the exercise correctly, you have to contract the pelvic floor, imitating the contraction of the anus "as if we wanted to hold on."
fast contractions
It is the same exercise as above, but instead of doing it slowly, you have to contract and relax the anal sphincter as quickly as possible for one minute.
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