Prostate Health: Dietary & Lifestyle Tips to Prevent Issues & Heal


Today in developed countries, prostate health has become a big 'industry' within the 'industry' of health care.

It's pretty much recommended that all middle-aged men regularly go in for prostate checkups, regardless of any symptoms they may be experiencing.

I'm not a fan of this methodology because I don't agree with the procedures that doctors are so quick to prescribe, which all too often can lead men down an invasive and unnecessary medical path.

Far better (and safer) I believe, to guide the patient with some simple dietary and lifestyle changes that can help prevent and heal prostate related health problems.

What is the prostate?

The prostate is a walnut-sized gland at the base of the bladder that encircles the urethra. The prostatic fluid, which makes up the bulk of the male ejaculate and nourishes and transports the sperm is produced by the prostate.

What are the symptoms of prostate problems?

  • Pain or burning sensation during urination
  • Frequent urination
  • Decrease in the size & force of urine flow
  • Inability to urinate
  • Blood in urine
  • Chronic lower back, pelvic, or supra-pubic discomfort

Medical 'Mis-diagnosis'

The problem these days is that men are being pushed to go and have their PSA (Prostate Specific Antigen, a substance produced by the prostate gland) level tested, and in so many cases it leads to false diagnostics.

I have never supported blood tests because people go in for 'check-ups' when they feel perfectly fine and before they know it, they've been diagnosed with a dis-ease leading to unnecessary treatments and surgeries.

Most Doctors will recommend a biopsy on a PSA level that is 4 or above.  

Again, in my opinion, this is totally unnecessary and I would not have a biopsy for anything, period.

Typically, if you actually do have what they call "prostate cancer", it is usually a slow-growing cancer which can be turned around by making some healthy changes.

The other Prostate ailment that is commonly diagnosed is Prostatitis, which is an inflammation of the prostate gland, typically caused by a bacterial infection spread from elsewhere in the body. 

Prostate Health Dietary Tips 

To maintain a healthy prostate, you should minimise the consumption of dead animals (meat).

There is a definite, proven connection between high meat consumption and the development of prostate problems, so it's best to avoid meat as much as you can.

Specific foods that you should regularly have in your diet for prostate health include:

  • Whole grains (unrefined)
  • Raw nuts and seeds (particularly Brazil Nuts which are loaded with Selenium - a vital nutrient for the prostate)
  • Nut and Seed Oils e.g. Macadamia, Peanut, Flax and Sesame Oil
  • Organic Brown Rice
  • Organic Soy Beans (Non-GMO)
  • Pomegranate
  • Wheat Germ
  • Rolled Oats
  • Cruciferous vegetables e.g. Broccoli, Brussels Sprouts, Cabbage and Cauliflower

Many of these foods are also rich in Zinc which is vital for proper immune function and nourishes the prostate gland.

Learn more in Top 7 Reasons to Embrace a Plant-Based Diet & How to Do It

Prostate Healing Protocol

Here is a specific breakfast meal that I often recommend that Men eat for 30-60 days, who've been told that they have some form of Prostate dis-ease or problem which can also help to bring their PSA down.

Take 1 cup of Oatmeal or Organic Rolled or Steel Cut Oats, add a tablespoon of Wheat Germ and squeeze the fresh juice of 1-2 Lemons over the grains (or you can use fresh Almond Milk if you'd prefer), lightly mix and let this soak in the fridge overnight.

The next morning, add 1-2 tablespoons of Flaxseed Oil, a handful of chopped raw Brazil Nuts and a tablespoon of Organic Raw Honey to taste.

Eat this meal each morning.

Suggestion: When you rise drink 500ml-1 litre of clean water with a good squeeze of lemon juice and a pinch of salt. Then go outside and walk for 20-30 minutes. When you return, eat the breakfast meal.  You can also include a fresh, green juice between the walk and the meal if you have time.  

In general, switch your diet to a greater emphasis on fresh fruit, juices, soups, smoothies and salads at meal times and avoid processed and refined sugars, grains and packaged foods.


    Ancient cultures knew it, and today the evidence is compelling, that exposure to sunlight helps lower the risk of many cancers including prostate cancer, thanks to the way it induces our bodies to produce natural Vitamin D.

    Get out into natural sunlight whenever you can and expose at least 80% of your body to 20-30 minutes per day if possible.  Apply a little cold pressed coconut oil or extra virgin olive oil prior to exposure doing this also.

    Learn more in The Healing Powers of Sunlight


    Walking is the number one exercise that you should embrace for your health and longevity - at least 20-30 minutes per day outside in clean air!

    From there, if you're middle-aged and want to add other exercises for fitness, strength and enjoyment, add low-impact exercises like swimming, yoga, pilates, cycling, hiking and/or light weight training.

    Recent studies have indicated that active older men are at a much lower risk of developing issues such as prostate cancer when they get regular exercise for at 40 minutes 3 or 4 times per week. 

    Pure Essential Oils

    Besides whole foods, plant essential oils are mother nature's true gifts that deliver powerful medicinal benefits - without the side-effects of synthetic prescription drugs and medicine.

    Essential oils that can be particularly effective for promoting prostate health include:

    • Rosemary Oil has powerful antioxidant properties that can help to inhibit prostate cancer. It can be taken both internally or applied topically to the area below the genitals with a 'carrier oil'
    • Frankincense Oil - in addition to its inflammation-reducing and pain-relieving properties, research has also demonstrated that this 'King of Oils' may be of benefit to prostatitis as well as suppressing cancer cell growth;
    • Myrrh Oil can help to relax muscles which can be beneficial for those suffering from an enlarged prostate.

    My number one recommendation is to stop going in for needless tests unless you have a specific reason to do so. 

    Far better to clean up your diet and make some healthy lifestyle changes to help your body heal so that you can live happy and with confidence.

    'Cowboy' Don.


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