ProstalexPlus

Diet & Exercise

Diet and exercise can play major roles in minimizing prostate health issues.

Diet

We recommend maintaining a wholesome diet that’s low in fat and high in fiber and protein. Avoid excess use of refined sugars, saturated fats, alcohol and tobacco. Limit your diet of red meats to a minimum of once per week or less. Many health professionals suggest including more fruits and raw vegetables in your diet such as salad, sprouts and fresh tomatoes. For your main course, try to minimize red or fatty meats and include more chicken and fish.

In addition, saturated fats (found in meat and dairy fat) and monounsaturated fats (found in certain oils, such as olive and peanut) can be associated with an increased risk of prostate problems.

The U.S. Department of Agriculture's Dietary Guidelines for Americans recommends no more than 30 percent of total daily calories from fat. For example, a person who needs 2,000 calories a day based on their height, weight and activity level would want to aim for no more than 600 calories from fat, or 65 grams of fat (1 gram of fat has 9 calories, compared to only 4 calories in a gram of carbohydrate or protein).

Preventative Measures

Exercise

While there are no known specific exercises that specifically target the prostate, exercise can be as important to your overall health as diet and the supplements you take. A sedentary lifestyle where there is a great deal of inactivity can lead to a host of health problems.

No matter your age or existing health condition, you should try to perform some kind of cardiovascular activity at least three times per week. A cardio activity may be as simple as stretching, vacuuming the living room, walking the dog or tending to the garden for 30 minutes. If you’re able, try walking a mile 3-4 times per week. You can also join a gym and take advantage of the many cardio machines where you can walk, trot and run at a desired pace to achieve desired effects.

Kegel exercises can be useful in improving blood circulation to the tissues around the prostate. Kegel exercises are performed by tightening all the muscles around the scrotum and anus (“puckering”) and holding this position for 30 seconds. Repeat this tightening of the muscles 10 times in one session. Try doing this “invisible” exercise 4-5 times daily. It’s so easy, you can do it while driving, reading or watching television.

The key is getting up and getting out. Push yourself everyday to raise your pulse and heart rate and get in good physical shape. If you haven’t exercised in some time, start slowly. A brisk ten-minute walk three times for two weeks can get you on the road to wellness. Increase the time and pace you exercise with each subsequent session to maximize your efforts.

The bottom line is – use your common sense. No supplement alone is going to bring about improved health. Please consider your entire lifestyle – diet, exercise and supplements – as aiding your success.

Before embarking on any exercise program, always check with your doctor to assure that you are in good enough health to tackle the programs you’re considering. And, as always, start slowly if you haven’t worked out in a while and build up your tolerance before pushing yourself to the next level.