3 Tips to Improve Your Prostate Health After 60

Turning 60 is a major milestone in a person’s life. The sixties is the period when a person approaches late adulthood and experiences life transitions, such as becoming grandparents or retiring from their job. But it’s also the decade when individuals are vulnerable to age-related health issues.

Women are at risk of breast cancer after 60, whereas men are likely to develop prostate cancer in their seventh decade of life.

A recent analysis confirms that incidences of prostate cancer are on the rise. Even the former NIH chief received a diagnosis of aggressive prostate cancer in March 2024. The PSA levels of Francis S. Collins, who is now 73, shot up, and doctors confirmed that he had developed prostate cancer through a targeted biopsy.

Collins developed prostate cancer at 73, but about 60% are diagnosed with it at age 65 or above. Scientists further predict that the incidences of prostate cancer will double in the next two decades. Taking care of your prostate health, therefore, is of paramount importance.

Fortunately, there are several things you can do to improve your prostate health, and here we’ll discuss a few of them.

#1 Eat Fruits and Vegetables in Plenty

Fruits and vegetables are packed with fiber, minerals, and vitamins. Many of them even contain several cancer-fighting phytochemicals, such as flavonol and indoles. A diet rich in fruits and vegetables can improve prostate health and lower the risk of developing prostate cancer. Thus, include them in your diet.

Berries, such as raspberries, strawberries, and blackberries, are excellent sources of antioxidants. Eat them in plenty. Antioxidants present in berries help neutralize and eliminate free radicals from the body, thereby minimizing the risk of prostate cancer.

The antioxidant and antiatherosclerotic properties of pomegranate might also help suppress prostate tumor growth and lower prostate-specific antigen (PSA) levels. Hence, add pomegranates to your diet. Apples, watermelons, and citrus fruits, such as oranges and grapefruit, are also effective in reducing the risk, progression, as well as severity of prostate cancer.

UCSF Health revealed that the risk of prostate cancer was lower among men who ate at least 28 servings of vegetables every week than those who consumed less than 14 servings.

Make it a point to eat cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts. These are rich in sulforaphane and indole-3-carbinol, which may inhibit cancer growth. Also, eat green leafy vegetables like kale, spinach, and lettuce. These will help reduce inflammation and keep your prostate healthy.

#2 Stay Active

Living a sedentary life isn’t good for the heart, but it isn’t for the prostate, either, especially when you’re in your sixties.

Your risk of developing benign prostatic hyperplasia or BPH will be high if you are physically inactive. BPH refers to the condition when the prostate gland enlarges but is non-cancerous. Research demonstrates that higher levels of physical activity protect men from BPH. Hence, engage in physical activity.

Exercising can help delay or prevent the progression of prostate cancer. Hence, exercise daily for 60 minutes or at least 30 minutes. Do sit-ups, stretching, and leg lifts daily or at least thrice a week. If getting started with exercise seems challenging, go on a brisk walk or a jog.

Obesity is linked with aggressive and high-grade prostate cancer.  You can minimize your risk of prostate cancer by staying active and maintaining a healthy weight.

#3 Take Supplements

Don’t confuse supplements with medicines—they are in no way the same. Supplements are intended to address specific deficiencies or fill nutrient gaps, whereas medicines are chemical compounds formulated to treat and cure ailments.

Supplements that support prostate health or help minimize symptoms linked with prostate conditions might be a worthy addition to your daily routine.

Choose a supplement with saw palmetto if you suffer from urinary problems. This plant extract has been used as an alternative medicine to relieve urinary symptoms for ages, including those caused by an enlarged prostate.

The findings of a recent NIH study disclosed that females who took saw palmetto berry extract in capsule form daily for 12 weeks observed a reduction in daytime urination. Thus, it’s evident that this plant extract helps with urinary issues.

Prostate 911, formulated with saw palmetto, is worth considering. This supplement features a blend of herbal extracts and essential vitamins & minerals to support healthy prostate function.

Besides saw palmetto, it contains beta-sitosterol, pygeum, and pumpkin seeds. No wonder it’s effective in relieving the symptoms of an overactive bladder. This supplement might also help decrease inflammation. You might even notice a significant reduction in your urge to use the bathroom frequently both in the daytime as well as the nighttime.

While taking supplements might help maintain your prostate health, it’s essential to approach them with caution and under the guidance of a healthcare professional. They will let you know whether it’s safe to mix supplements with any other meds you’re taking.

To sum things up, the risk of developing prostate conditions increases with age. Thus, taking proactive steps to maintain prostate health is essential for men over 60.

You can maintain your prostate health by following the tips mentioned above. Besides, these proactive measures will help improve your overall health as well as your quality of life. Don’t forget to get yourself screened for prostate cancer, though. Routine screenings help detect issues before they escalate into something big.