Prostate disease is common all over the world, bringing with it some very unpleasant symptoms, yet there are many things we can do to avoid it. With the help of our urologist, Péter Csicsenkov M.D., we have outlined what you should pay attention to look after your prostate.

Weight

Having a healthy weight can help prevent a variety of illnesses, including heart disease, diabetes and certain forms of cancer. Being overweight also increases the risk of developing prostate cancer. You can calculate your ideal weight in the following ways:

• BMI index: optimal value is between 18.5 and 24.9
• Waist size: for men, the ideal size is 94 cm and below

Diet

The basics of good nutrition are variety and avoiding added sugar.

• Eat fruit or vegetables at least five times a day
• Eat unprocessed food containing wholemeal cereal grains
• Eat plant-based proteins: legumes, soya-based foods, nuts
• Reduce your sugar intake: avoid fast food, sugary drinks and processed meat
• Reduce red meat consumption
• Make sure you get the right amount of calcium, but do not exceed the recommended daily amount
• Recommended amount:

• Aged 19-70: 1000 mg
• Aged 70 and above: 1200 mg

• Avoid dietary supplements, as they may contain a higher quantity of certain vitamins and minerals than your body needs
• Eat foods with a high lycopene and selenium content

Great sources of lycopene:

• Tomatoes and tomato-based products
• Watermelons
• Grapefruits
• Red peppers
• Dates
• Apricots

Great sources of selenium: 

• Nuts and seeds
• Fish and seafood
• Chicken and turkey
• Legumes
• Eggs

Exercise

A lack of exercise can increase the risk of developing cancer and also erectile dysfunction. Regular exercise is very important for your health, though it doesn’t necessarily have to be sport: taking regular walks, gardening or doing work around the house are also fine.

Smoking

Smoking increases the risk of heart disease, strokes and certain forms of cancer. The more someone smokes, the greater the risk of developing various forms of cancer, including prostate cancer.

So to protect your prostate, you should pay close attention to your weight, maintain a healthy diet, exercise regularly, and not smoke. Alongside these factors, the importance of undergoing screening tests cannot be overemphasized. Although many people are afraid of them, they can save lives.