1. Lifestyle adjustment
1. Avoid sitting for long periods of time
Long periods of sitting can compress the prostate and cause poor blood circulation. It is recommended to get up and move for 5-10 minutes every hour, and use a breathable cushion when working or driving.
2. Regular sex life
Moderate ejaculation (2-3 times a week) helps to renew prostate fluid and avoid congestion, but excessive or abstinence may cause inflammation.
3. Quit smoking and limit alcohol consumption
Smoking and excessive drinking can aggravate prostate congestion and increase the risk of inflammation or hyperplasia.
2. Dietary recommendations
1. Eat more antioxidant foods
Tomatoes: Rich in lycopene (ripe tomatoes are easier to absorb), which can reduce the risk of prostate disease.
Nuts and seeds: Such as pumpkin seeds (containing zinc) and flax seeds (rich in Omega-3), which help to fight inflammation.
Deep-sea fish: Salmon, sardines, etc. are rich in Omega-3 and reduce inflammation.
2. Supplement zinc and vitamin D
Oysters, lean meat, and beans contain zinc, which is important for prostate function; appropriate sun exposure or vitamin D supplementation.
Reduce irritating foods
3. Spicy, high-salt, and caffeine may irritate the prostate, especially those with existing inflammation need to control.
III. Exercise and health care
1. Kegel exercise (pelvic floor muscle training)
◦ Contract the anus (such as holding urine) for 3 seconds and then relax, repeat 10-15 times/group, 3 groups per day, to improve local blood circulation.
2. Aerobic exercise
◦ Brisk walking, swimming, cycling, etc. 3-5 times a week, 30 minutes each time, to reduce pelvic congestion.
3. Avoid riding and straddling
◦ Choose a wide seat cushion for long-term cycling to reduce pressure on the perineum
