The prostate is an essential gland in the male reproductive system. However, as we age, it can cause problems, including a benign prostatic hypertrophy (BPH)a condition in which the prostate enlarges. This condition, common in men over 50 yearsThis can lead to bothersome urinary symptoms such as frequent urination or difficulty in passing urine. Fortunately, there are natural ways, such as exercise and lifestyle changes, to reduce risk and relieve symptoms. This article explores specific exercises, the benefits of a regular physical activityand the simple steps you can take to maintain a healthy prostate.
Exercise to relieve the prostate
The prostate gland, located beneath the bladder, surrounds the urethra and plays a key role in the production of seminal fluid. With age, this gland can change in size. L'prostate hypertrophyalso known as benign hypertrophyis a common condition in older men. Although it is not cancerous, it can affect quality of life.
The main causes of benign prostatic hyperplasia include aging family backgroundand some risk factors such as a diet rich in red meatsThese factors can lead to an increase in the size of the prostate. These factors cause prostate cells to multiply, leading to an increase in volume. The most common symptoms are a frequent need to urinate, especially at night, a weak or interrupted urine stream, and a feeling of not having completely emptied the bladder. These symptoms should not be ignored, as they may signal not only BPH but also a prostate cancerrequiring medical consultation.
To relieve the prostate and reduce the symptoms associated with its increased volume, the Kegel exercises are particularly recommended. As a complement, activities such as yoga, brisk walking or stretching targeted at the pelvic region promote better blood circulation and reduce pressure on the prostate. These regular practices, which are easy to incorporate into a daily routine, are effective in improving comfort and preserving the prostate's vitality. prostate health.
Why physical activity helps reduce prostate problems
Studies show thatregular physical activity can not only improve overall health, but also prevent or reduce BPH-related symptoms. It reduces inflammation, improves blood circulation and promotes oxygenation of prostate tissue, while helping with weight control, a key factor in relieving pressure on the prostate.
Exercises to reduce prostate volume
1. Kegel exercises
The most common Kegel exercises are specifically designed to strengthen the pelvic floor muscles. These muscles support the bladder and help control the urethra, which is crucial for relieving the urinary symptoms of BPH.
To practice, identify the muscles of the perineum by trying to stop the flow of urine. Contract these muscles and hold for 5 seconds, then relax for 5 seconds. Repeat this exercise 10 to 15 times, 3 times a day. These exercises can be done discreetly at any time and are particularly useful for improving urinary control in men suffering from BPH or who have undergone prostate surgery.
2. Brisk walking and light cardio
Brisk walking is an activity that is accessible to all and highly beneficial for the body. prostate health. Around 30 minutes' walking a day is enough to reduce inflammation and improve prostate function. Other useful cardiovascular exercises include stationary cycling, which promotes blood circulation in the pelvic region, and swimming, an excellent low-impact exercise that improves overall health.
3. Yoga and specific postures
Yoga can reduce stress and improve flexibility, which helps relieve tension around the prostate. Postures such as the Bridge Posture (Setu Bandhasana), which strengthens the pelvic muscles and improves circulation, or the Cobra Posture (Bhujangasana), which stimulates the pelvic organs, are particularly recommended. The child's pose (Balasana) is also ideal for releasing tension in the lower back and pelvis.
4. Targeted stretching for the pelvic region
Regular stretching of the hip and pelvic muscles can reduce pressure on the prostate. Try exercises such as hip rotations or side bends to maintain flexibility.
Adopt a healthy diet to support exercise
Exercise alone is not enough. An appropriate diet is essential to reduce prostate problems. Choose antioxidant-rich fruits and vegetables, zinc-rich nuts and seeds, and oily fish, rich in omega-3. These foods help reduce inflammation and maintain a healthy skin. healthy prostate. On the other hand, it is advisable to limit consumption of red meats and processed products, rich in saturated fats and sugars, which increase inflammation.
Precautions and advice for a healthy prostate
After 50 yearsregular prostate examinations are recommended, especially in cases offamily background or persistent urinary symptoms. Early diagnosis can reduce complications. At the same time, adopt healthy habits such as adequate hydration, reduced alcohol and caffeine consumption, and avoid sitting for too long to minimize pressure on the prostate.
Men with family background of prostate disorders need to be particularly vigilant. An active lifestyle, combined with a healthy diet, can significantly reduce the risk of developing prostate problems. prostate problems.
The benefits of long-term prevention
Investing time in exercise and dietary adjustments can offer many benefits: reduced urinary symptoms, improved quality of life, and reduced risk of stroke. prostate cancer. These efforts also help prevent more serious complications while improving overall well-being.
Taking care of your prostate is essential, especially after the age of 50. Exercises such as Kegelassociated with a regular physical activity and a balanced diet, can considerably improve the prostate health. By implementing these habits, you can reduce risk factors relatedbenign prostatic hyperplasia and maintain healthy prostate. These efforts help prevent more serious complications, while improving overall well-being. Don't wait to take action: start incorporating these exercises into your routine today and adopt a healthy lifestyle.
