Prostate enlargement affects more than 50% of men over 50 years old, becoming a significant health problem that directly impacts quality of life. This condition, medically known as benign prostatic hyperplasia, causes bothersome symptoms like nighttime urinary frequency, which can interrupt sleep up to 10 times per night.
When the prostate enlarges from its normal walnut size to the size of an orange, it presses on the bladder and reduces its capacity to hold urine. Fortunately, there are effective natural solutions that can help control this problem through specific dietary changes.
Why does the prostate enlarge with age?
Prostate enlargement is mainly due to several hormonal and metabolic factors that change with age:
Hormonal imbalance
Although testosterone levels decrease with age, the conversion to DHT (dihydrotestosterone), a more potent form of testosterone, becomes more active. This hormone stimulates prostate growth disproportionately.
Vitamin D deficiency
The prostate contains vitamin D receptors that control its growth. Vitamin D deficiency, common in older people, allows the prostate to grow uncontrollably and develop inflammation.
Insulin resistance
The increase in insulin levels with age acts as a powerful growth hormone. Insulin resistance, especially in overweight men, floods the prostate with this hormone, promoting its enlargement and inflammation.
The 11 foods that help reduce prostate size
1. Lean meats and eggs
They provide high-quality proteins without carbohydrates that raise insulin. Choose grass-fed meats and organic eggs to get the best nutritional profile.
2. Wild salmon
Rich in omega-3 fatty acids that combat prostate inflammation. Omega-3s also help balance hormones and reduce the production of inflammatory compounds.
3. Arugula
This cruciferous vegetable contains the highest concentration of nitric oxide of all vegetables. Nitric oxide acts as a vasodilator, allowing urine to flow completely and avoiding retention.
4. Beets
Another excellent source of nitric oxide that perfectly complements arugula in salads. Its natural nitrate content improves circulation and urinary function.
5. Pumpkin seeds
They contain compounds that naturally inhibit the 5-alpha reductase enzyme, responsible for converting testosterone to DHT. They also provide zinc, an essential mineral for prostate health.
6. Dark chocolate
Choose varieties with at least 70% cocoa and minimal added sugar. Chocolate polyphenols increase nitric oxide, while its magnesium protects against prostate calcification.
7. Green tea
Contains catechins that naturally reduce DHT levels. Drink the decaffeinated version if you drink it in the afternoon to avoid interfering with sleep.
8. Tomato and tomato paste
Lycopene, especially concentrated in tomato paste, is one of the most studied antioxidants for prostate health. It reduces the risk of prostate cancer and inflammation.
9. Cod liver oil
Unique for its combination of omega-3, vitamin D and vitamin A. This triple action combats inflammation, controls prostate growth and strengthens the immune system.
10. Apple cider vinegar
Consumed before meals, it helps regulate blood sugar levels and improves insulin sensitivity, attacking one of the main causes of prostate enlargement.
11. Watermelon
Rich in citrulline, which converts to nitric oxide in the body. It also provides natural electrolytes. Consume it early in the day to avoid nighttime urination.
Foods you should avoid completely
To get optimal results, eliminate these foods that worsen prostate enlargement:
- Sugars and starches: Bread, pasta, cereals, cookies and sweets raise insulin
- Seed oils: Promote inflammation and insulin resistance
- Alcohol: Increases nighttime urinary frequency
- Commercial dairy: Contains hormones that can stimulate prostate growth
- Fried foods: Combine harmful oils with high temperatures
- Artificial sweeteners: Can irritate the prostate and worsen symptoms
Practical tips for implementing these changes
Start gradually incorporating these foods into your daily diet. Prepare salads with arugula and beets, include salmon twice a week, and substitute processed snacks with pumpkin seeds.
Consider supplementing with vitamin D3 (20,000 IU daily) and magnesium glycinate (400-600 mg) to enhance the effects of these foods. Remember that consistency is key: dietary changes take time to show significant results.
The combination of these natural foods with the elimination of problematic foods can significantly reduce symptoms of prostate enlargement and improve your quality of life in a natural and sustainable way.