Prostate Health
The prostate is a gland in the body where enzymes are produced for digestion and where sugar is processed. It’s shaped like a walnut that wraps around the urethra, the tube out of which urine flows. It’s also part of the male reproductive system.
If the prostate is enlarged, it can cause inflammation, pain, and digestive issues. When the prostate enlarges, it clamps down on the urethra and restricts the flow of urine to the bladder, which leads to frequent urination, leakage, and possibly even a urinary tract infection. Please consult with your PCP (primary care physician) if experiencing any discomfort as such.
Exercises that strengthen the pelvic floor are one way to improve symptoms from an enlarged prostate. Yoga postures and kegel exercises are low-impact ways to help strengthen the pelvic floor muscles. Yoga postures also calm the nervous system and relieve stress and pelvic tension. Below I’ll demonstrate some yoga stretches to help you develop muscular control and flexibility in the pelvic region.
Once you feel relaxed in the poses, you might be able to hold them for 3 to 5 minutes at a time. If the poses are more strenuous, hold them for 30 seconds or five breaths, inhaling and exhaling slowly and deeply.
Yoga may help improve your prostate symptoms and maintain a healthy prostate. By practicing on a daily basis and by eating a healthy diet (below), you may improve your overall quality of life.
Hero Pose
Hero Pose can relieve tension around the prostate gland, reduce bladder heaviness, and help with prostate enlargement. Sit on a pillow for more comfort between your legs and sit bones. Hold the pose for 5 slow and deep breaths.
Cobbler Pose
Cobbler pose is also known as butterfly pose. Gaze in front, draw the shoulders back, lengthen the spine, chest broad, feet touching each other, thumbs into arches, and open feet like a book, press elbows into legs for a deeper stretch. Hold the pose for 5 slow and deep breaths.
Head to Knee Pose
Sit on the floor, extend one leg out to the side and bend the other one so that the foot touches the upper inner thigh, slowly walk your hands out in front of your extended leg. You can also try the side bend. Hold for 5 slow and deep breaths. Repeat on other side.
Reclining Big Toe Pose
Lie on your back with both legs extended, bend your left knee, and pull your thigh towards your chest. Use a long scarf, tie, or belt and wrap around the center of your foot and hold on with your hands, and gently pull your leg towards your upper body. Hold for 5 slow and deep breaths. Repeat on other side.
Bow Pose
Lie down on your belly with your arms alongside the body, facing up. Slowly bend your knees so your feet come up, and reach back with your hands. If they don't reach you can use a belt to hold onto your feet. Hold for 3-5 slow and deep breaths.
Nutrition is a Priority
A healthy diet for the prostate includes fruits, vegetables, whole grains, and healthy fats.
What to Eat
Spices: cinnamon, coriander, cardamom, fennel, and small amounts of black pepper, ginger, cumin, fenugreek, clove, celery, seeds, salt, and mustard seed
Vegetables: asparagus, cucumber, potatoes, sweet potatoes, green leafy vegetables, pumpkins, broccoli, cauliflower, celery, okra lettuce, green beans, and zucchini
Fruit: red grapes, cherries, melons, avocado, coconut, pomegranates, mangoes, oranges, pineapples, and plums
Oils: olive oil, coconut oil
Reduce sweeteners but you can have some sweet foods
Dairy: ghee (clarified butter), butter
Grains: white rice, barley
Poultry: chicken, turkey
Fruit Juice: cranberry (great for urinary and kidney health)
What Not to Eat
Hot: minimize very hot foods like hot peppers, tomatoes (unless you peel the skin), carrots, onions, garlic, radishes, and spinach
Spicy: minimize foods that are spicy, and avoid chili and cayenne peppers
Fruits: reduce sour fruits such as grapefruits, olives, papaya, and persimmons
Oils: reduce your use of sesame oil, almond oil, and corn oil
Grains: corn, rye, millet, and brown rice
Beans: avoid except tofu and mung dahl beans
Meat: small amounts of beef, seafood, and egg yolk
Resources
Dr. John Douillard - LifeSpa.com - Ayurvedic Wisdom - Modern Science
Dr. Joshua Axe - Co-Founder of Ancient Nutrition
Genia’s Spoon Me Tips
The resources above contain a plethora of natural and holistic remedies, from essential oils to supplements that heal and maintain a healthy prostate. I studied under Dr. Axe, and his courses on essential oils have been tremendously helpful. He shares plenty of information online for free.
If you’re looking for a yoga stretch class in a studio, I recommend Yin Yoga. This is an excellent choice because it focuses on relaxing and letting go of tension, especially in the hips, pelvis, and lower spine. Yin Yoga works on lengthening connective tissues while in a meditative state.
I am a certified Yoga Teacher and Health Coach. My focus is using yoga to heal, feel empowered, eat well, and maintain a healthy, happy, and spiritual lifestyle. My passion for yoga and foods for healing have led me to an inspiring and healthy life. I love sharing my wisdom with you all.
Much love and health,
Genia