Introduction
Maintaining a healthy prostate and bladder is crucial for a man's overall well-being, especially as we age. Issues such as a tense bladder, incontinence, and chronic inflammation can significantly impact quality of life. This article focuses on practical strategies and nutrient-rich foods to help relax the bladder, improve bladder valve (sphincter) control, and reduce inflammation, and ultimately — to avoid prostate cancer. Now that I'm into my seventies, I finally feel I'm qualified to write about this men's health topic.
Role and Function of the Prostate
The prostate gland, a small, walnut-sized gland located between the bladder and the penis in men, plays a crucial role in male reproductive health. It produces prostatic fluid, which is a component of semen that helps nourish and transport sperm. As men age, the prostate can often lead to health issues. Benign Prostatic Hyperplasia (BPH) is a common condition involving the enlargement of the prostate, leading to symptoms such as increased urinary frequency and difficulty starting urination. Prostatitis, which is inflammation or infection of the prostate gland, can cause pain and difficulty urinating. Another significant concern is prostate cancer, one of the most common cancers in men, which in advanced stages can cause similar urinary difficulties.
Although prostate health is obviously a male concern, many of the recommended nutritional and other health measures are equally important for women. This is because the key to maintaining prostate health throughout life is to maintain overall excellent health.
My personal Experience with Diet and Prostate Health
When in my late 40s and early 50s, I became concerned about my prostate health. I was having trouble peeing at times and getting up more than once during the night for a pathetic dribble. This wasn't helped by two serious bladder infections, which left some scarring or thickening of the urinary tract, resulting in slight but embarrassing incontinence and a sense of urgency that persisted for years.
However, I've found significant improvement in prostate and bladder health by adopting a no-snacking diet that's low in sugars and grains. My diet is high in fresh, unprocessed, grass-fed dairy, red meat, and eggs, complemented by vegetables in a ratio of 70 percent cooked to 30 percent raw. While it took many years — about 10 – patiently addressing the problem with a nutrient-based, body-heal-thyself approach has worked fabulously. Today, in my eighth decade, my bladder health appears to be excellent and on par with where I was as a young man. I can have a beer or two, like I did last night, and sleep through the night, arising in the morning to have a satisfying and voluminous pee.
Surgery and Drug Treatments: Some words of caution
When it comes to treating prostate and bladder issues, many doctors often resort to drugs and surgery. However, it's essential to understand the potential downsides:
Drugs: These usually aim to reduce or block testosterone, which is far from ideal for a red-blooded male who desires to explore the world while enjoying the cut-and-thrust of life. Lowering testosterone can lead to loss of muscle, weight gain (including developing "man boobs"), and a reduced ability to handle stress and confrontation (testosterone bestows "strength and fortitude" upon the person, be they male or female).
Surgery: Officially, the complication rate for prostate gland surgery (incontinence and impotence) is around 20 percent. However, less than 10 percent of complications are reported, and I think the true figure is nearer one percent. The complication rate is more like 70–80 percent.
What Comes Before Cancer?
The answer is chronic inflammation that, over many years – decades – may result in the final stages of inflammation, which is cancer. So the key to prevention of prostate cancer is to respond positively to the first hints of inflammation of the prostate, including identifying and reducing contributing factors such as exposure to toxins like arsenic and a nutrient-poor diet.
Understanding a Tense Bladder and Frequent Urination
A tense bladder, also known as an overactive bladder (OAB), leads to frequent urges to urinate. Muscle spasms, stress, infections, or inflammation can cause this condition. Key nutrients that help relax the bladder include:
Magnesium: This mineral helps relax muscles and nerves, which can reduce bladder spasms. Foods rich in magnesium include leafy greens, nuts, seeds, and whole grains.
Vitamin D: Deficiency in vitamin D has been linked to overactive bladder symptoms. Ensuring adequate intake through sunlight exposure and foods like fatty fish, eggs, and fortified dairy products can help.
Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s have anti-inflammatory properties that can help reduce bladder irritation.
Magnesium is essential for proper bladder function because it helps muscles relax, while calcium causes them to contract. This balance ensures the bladder can store and release urine effectively. Low magnesium or high calcium can lead to bladder spasms, frequent urination, and incontinence. Eating foods rich in both minerals, like leafy greens and nuts, or taking supplements can help maintain this balance and support urinary health. It's important to know one's nutritional mineral levels and to know if toxins that block nutritional elements, such as lead and cadmium are in the body. Occupations such as farming, driving trucks, and working with machinery, handling treated timber, and bathing in toxic geothermal waters are all potential sources of toxic elements such as these. This may explain why prostate health problems appear to be more common in men who "work with their hands". Hair Tissue Mineral Analysis (HTMA) is the best test for assessing these.
Improving Bladder Control and Addressing Incontinence
Incontinence, or the inability to control urine flow, can be influenced by the strength and function of the bladder valve. Nutrients that support bladder valve control include:
Vitamin C: This vitamin helps improve collagen production and tissue health, supporting the bladder valve. Sources include citrus fruits, strawberries, bell peppers, and broccoli.
Zinc: Essential for tissue repair and immune function. Zinc helps maintain the integrity of the bladder valve. Foods high in zinc include pumpkin seeds, chickpeas, and lean meats.
Protein: Adequate protein intake is vital for muscle strength, including the muscles of the bladder valve. Lean meats, fish, beans, and legumes are excellent sources.
The nutrient-packed Super Smoothie is an excellent way to get these and other nutrients into anyone, but especially the elderly who may be eating very little and at risk of subtle malnutrition.
Impact of Infections and Scarring on Urinary Health
Urinary tract infections (UTIs) and scarring from infections or catheterizations can lead to frequent urges to urinate and difficulty completely shutting off urine flow. Strategies to combat these issues include:
Hydration: Drinking plenty of water helps flush out bacteria and reduces the risk of infections.
Cranberry Juice: Cranberries contain compounds that prevent bacteria from adhering to the urinary tract walls, reducing the risk of UTIs.
Probiotics: Foods like yoghurt, kefir, and sauerkraut promote a healthy gut microbiome, which can help prevent infections.
A diet high in sugars, including carbohydrates from foods like grains, can have detrimental effects on prostate and bladder health. These sugars are pro-inflammatory, leading to chronic inflammation that can exacerbate conditions like benign prostatic hyperplasia (BPH) and contribute to the development of bladder issues. Additionally, high sugar intake can feed cancers, creating an environment conducive to cancer growth. Yeast, viral, and fungal infections also thrive on sugar, increasing the risk of infections in the urinary tract. Reducing sugar and carbohydrate intake can help mitigate these risks, supporting overall prostate and bladder health.
Proteolytic enzyme and probiotics combinations that fight internal infection such as AST Floracor may be beneficial (read and follow the instructions carefully). Proteolytic enzymes such as this formulation may assist with the modulation of inflammation and, remarkably, the removal of scar tissue deep in the body.
Chronic Inflammation, Swollen Prostate, and Adrenal Gland Dysfunction
Chronic inflammation in the prostate, often due to prostatitis, can cause swelling and urinary difficulties. Excessive stress can lead to dysfunction of the adrenal glands, which are responsible for regulating inflammation and stress responses. When adrenal function is compromised, the body's ability to regulate inflammation diminishes. Additionally, muscles, including those that control urine flow, can tyre easily, exacerbating issues such as prostate swelling and bladder valve dysfunction.
Nutrients and foods that help reduce inflammation include:
Lycopene: Found in tomatoes, watermelon, and pink grapefruit, lycopene has anti-inflammatory properties and supports prostate health.
Curcumin: The active compound in turmeric, curcumin, is a powerful anti-inflammatory agent. Incorporating turmeric into your diet can help manage inflammation.
Green Tea: Rich in antioxidants, green tea helps reduce inflammation and supports overall prostate health.
Read this:
Addressing Mineral Imbalances
Mineral imbalances, such as deficiencies in magnesium, zinc, and potassium, can exacerbate bladder and prostate issues. Ensuring a balanced intake of essential minerals is crucial:
Magnesium-Rich Foods: Spinach, almonds, and black beans help maintain muscle and nerve function.
Zinc-Rich Foods: Shellfish, beef, and legumes support immune function and tissue health.
Potassium-Rich Foods: Bananas, sweet potatoes, and avocados help regulate fluid balance and reduce muscle cramps.
Selenium: This essential mineral plays a vital role in prostate health and has antioxidant properties that help reduce inflammation. Brazil nuts, seafood, and organ meats are excellent sources of selenium.
Unfortunately, selenium and other beneficial minerals such as zinc are often deficient in the Kiwi diet. Additionally, toxins like lead, cadmium, mercury, and arsenic can block the bioavailability of these crucial nutrients, further complicating efforts to maintain prostate health.
Foods That Detoxify and Reduce Inflammation
Incorporating detoxifying and anti-inflammatory foods into your diet can support prostate and bladder health:
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts contain sulforaphane, which aids detoxification and reduces inflammation.
Berries: Blueberries, strawberries, and raspberries are rich in antioxidants and vitamin C, which help combat inflammation.
Nuts and Seeds: Almonds, walnuts, and chia seeds provide healthy fats and nutrients that support overall health.
Leafy Greens: Spinach, kale, and Swiss chard are high in vitamins and minerals that support detoxification and reduce inflammation.
Citrus Peel: Citrus peel contains potent anti-cancer and anti-inflammatory compounds such as flavonoids, limonene, and vitamin C. These compounds help reduce inflammation, detoxify the body, and support general bladder health. Incorporating citrus peel into your diet, whether through zesting or using in teas, can provide these benefits.
Immune-Supporting, Anti-Inflammatory, and Anti-Cancer Compounds
Certain compounds found in foods have remarkable properties that support the immune system, reduce inflammation, and even exhibit anti-cancer effects. Here's a closer look at these compounds and the foods rich in each:
Properties: Supports the immune system, reduces inflammation, and has anti-cancer effects.
Foods Rich in Taurine: Shellfish, fish, meat, eggs.
Properties: Boosts glutathione levels, reduces inflammation, and inhibits cancer cell proliferation.
Foods Rich in NAC Precursors: Poultry, yoghurt, eggs, garlic.
Properties: Supports immune function, reduces inflammation, and inhibits cancer cell growth.
Foods Rich in Glycine: Bone broth, meat, fish, legumes.
Properties: Enhances immune function, reduces inflammation, and induces apoptosis in cancer cells. NZ Blackcurrant is nature's richest source of quercetin.
Foods Rich in Quercetin: Onions, apples, berries, kale.
Properties: Supports immune function, reduces inflammation, and inhibits cancer cell growth.
Foods Rich in Acetyl-L-Carnitine: Red meat, poultry, fish, dairy products.
Properties: Supports immune function, reduces inflammation, and inhibits cancer cell proliferation.
Foods Rich in Collagen: Bone broth, chicken skin, fish skin, gelatin.
Properties: Astaxanthin is a powerful antioxidant that supports immune function, reduces inflammation, and has anti-cancer properties. It's known for its ability to protect cells from oxidative stress and improve skin health.
Foods Rich in Astaxanthin: Salmon, trout, shrimp, lobster, crab, and microalgae.
Properties: Citrus peels are rich in flavonoids and antioxidants that support immune function, reduce inflammation, and have anti-cancer properties. The peel contains higher concentrations of beneficial compounds than the fruit itself.
Bodily health is all-encompassing
It's worth noting that these nutrients mentioned in this article just happen to also be highly beneficial for the brain, cardiovascular, and for overall health, no matter one's age, gender, or concerns. Bodily health is all-encompassing, so for a man, consider the prostate gland as being the "canary in the coalmine". If it starts playing up, it's time to review one's health and lifestyle practises.
So, don't delay — Go for it — Invest in your health now!
The wife of a man undergoing a "post-surgery prostate nightmare" wrote the following, which I'm posting on her behalf to protect their identity (His name has been changed): "I wish I had seen this early in 2023 before they removed George's prostate. Your stats are quite the opposite of what we were led to believe and, without a doubt, closer to the truth.
When George started his radiotherapy, he noticed the huge number of men receiving the same treatment after having their prostates removed. It became clear that, in the 21st century, prostatectomy is the new tonsillectomy — a money-making business. George's treatments to date are heading close to $100k because everything has gone wrong for him. Thank God, we can…
Dr Steven Gundry who wrote a fascinating book "Gut Check" says in a podcast that the reason for enlarged prostate is because it becomes inflamed and this inflammation is caused by bacteria as the prostate is hard up against the bowel wall, thus facilitating the passage of bacteria from the bowel wall to the prostate. The reason for this is a micro-biome out of balance owing to the modern diet which also promotes leaky gut. Well, who would have thought this was the case ? Look after your gut and you'll be looking after your health.