Exercises to reduce prostate inflammation that you can do at home

THE prostate It is a walnut-sized gland that is part of the male reproductive system. It is about the size and shape of a walnut, and is located low in the pelvis, below the bladder and almost in front of the rectum. AND from the age of 40one of the points health key that every male should pay attention to.

Second US National Institute of Diabetes and Digestive and Kidney DiseasesAfter a certain age, the growth is more likely to have one of the following problems:

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• Prostatitis: inflammation, usually caused by bacteria.

• Benign prostatic hyperplasia: dripping after urination or the need to urinate frequently, especially at night.

• Prostate cancer: responds best to treatment if detected early.

But we know that treatment covers many aspects, one of which is fundamental is nutrition.

Prostate foods

Science has shown that there are foods that can harm the gland, while others are beneficial, he reflects forageFrom The confidential.

Furthermore, the studies state that “there is strong evidence to support an association between foods typical of a model of Mediterranean diet and lower risk of prostate cancer”.​

That’s why there are certain fruits and other foods that are important to incorporate into your diet when it comes to prostate care.

• citrus fruits. Oranges, lemons, limes and grapefruits are known to be rich in vitamin C, which can help protect the prostate gland.

• berries. Strawberries, blueberries, raspberries and blackberries are excellent sources of antioxidants, which help scavenge free radicals.

• Tomato. Rich in lycopene, it is an antioxidant that can benefit prostate cells.

• Nuts, crustaceans and legumes. Walnut 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 such as salmon, sardines and trout provide good fats that help prevent inflammation in the body.

Exercises to reduce inflammation of the prostate

Beyond a healthy life, it is very important”visit the urology specialist regularly to detect any abnormality early”, summarized by the benign prostatic hyperplasia specialists Ignacio Sola and Alfonso Gimeno.

But as time goes on there are inevitable situations and some of them are worth realizing exercises that help reduce inflammation of the prostate.

The specialized portal Men’s health suggests performing exercise for at least 30 minutes a day, 3 or 4 days a week, combining aerobic and anaerobic.

Currently, scientific studies suggest that the Obesity is one of the main risks for prostate problems, therefore the importance of physical activity and good nutrition will promote prostate health.

“High- or medium-intensity metabolic exercise allows for that increase muscle mass, lose fat, increase bone mineralization and, consequently, improves prostate health,” says Eduard García Cruz Urologist and Andrologist expert in prostate problems.

And he goes more punctually when he proposes Intersperse exercises of high or medium intensity for 45 seconds with breaks of 15working different muscle groups in a coordinated way.

For example, the ROC Clinic urology portal offers two sets of exercises that can be repeated 2 to 4 times.

The goal is to start the set with a 5-minute activation period and end with a deactivation and stretching period at the end, the specialists propose.

Day A: Squats, Elbow Planks, Pushups, Dumbbell Arm Extension, Dumbbell Lateral Raises, Burpees.

Good morning: One-leg push-ups (alternating), side plank (alternating), dumbbell push-ups, band pull-ups, dumbbell open rows.

Exercises to improve the pelvic floor

Rehabilitate the pelvic floor it reduces prostate symptoms in many cases, they warn. In any case, it is advisable to consult a urologist and a physical therapist to determine the most appropriate exercises.

Some mentioned by the health portal are as follows.

• Kegel Maneuver: contraction of the pelvic floor muscles, intensely, for 5-7 seconds. 20 repetitions should be performed in the morning and 20 in the evening. To perform the exercise correctly, you need to contract the pelvic floor, imitating the contraction of the anus “as if we wanted to hold each other”.

• fast contractions It’s 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.