Sitting Too Much? Here's How to Eat and Move to Improve Prostatitis

For sedentary men, prostate problems are like "invisible problems"—frequent urination, urgent urination, and abdominal distension always come to them inadvertently. 

In fact, this is the inevitable result of continuous pressure on the prostate and poor blood circulation caused by prolonged sitting. 

Here are some diet and exercise tips to protect the prostate for sedentary people.

5 Kinds of "Prostate Protection Foods" 

Dietary conditioning need not be complicated; focusing on "long-term adherence," the following common ingredients can provide nutritional support for the prostate and prevent and relieve prostatitis.

Tomato: 

Lycopene in tomatoes is the "protector" of the prostate, which can reduce the oxidative damage of prostate tissue. However, lycopene needs to be heated before it is easily absorbed, and the effect of eating raw lycopene is greatly reduced. Daily, you can eat more tomato scrambled eggs, tomato sauce, or stew with tomatoes, and eat half to one medium tomato a day, but excessive consumption can easily cause gastric acid discomfort.

Pumpkin seeds: 

Zinc can regulate hormone balance and inhibit abnormal prostatic hyperplasia, and pumpkin seeds are a natural source of zinc supplementation. Grab a handful of salt-free baked pumpkin seeds (salt-baked sodium exceeds the standard) when working and watching dramas, 20-30 grams a day. Insist on eating more effectively than occasionally, which can enhance prostate resistance and fight inflammation.

Green tea: 

Catechins in green tea have both anti-inflammatory and antioxidant effects, which can slow down prostatic inflammation. It is recommended to drink 2-3 cups of light green tea every day. The water temperature should not be too high. Avoid drinking on an empty stomach and before going to bed (caffeine affects sleep). The interval between taking medicine and drinking tea is 1-2 hours to avoid affecting the efficacy of the medicine.

Deep-sea fish: 

Deep-sea fish such as salmon and cod are rich in omega-3 fatty acids, which can reduce the level of inflammation in the body and alleviate the discomfort of prostatitis. Eat 2-3 times a week, about 100 grams each time; steamed or boiled can retain nutrition to the greatest extent, but fried or braised will destroy the active ingredients and increase fat intake. Those who are allergic to seafood can change to other gland-protecting foods.

Cruciferous vegetables: 

Broccoli and cabbage contain special sulfur compounds, which can promote toxin metabolism and inhibit abnormal cell growth. Eat about 200 grams a day (about a small bowl). Quick stir-frying and cold dressing are preferred in cooking so as to avoid destroying active ingredients by boiling and stir-frying for a long time; people with sensitive intestines and stomachs should use less spicy seasonings to prevent flatulence.

Dietary conditioning needs to be combined with their own constitution; balanced collocation is the most important. Slight discomfort or prevention, adhering to the diet adjustment can be effective; if there is persistent, frequent urination, urgency, or bulging symptoms, do not count on food replacement therapy, if necessary, with drug conditioning. 

For example, the Chinese patent medicine Diuretic and Anti-inflammatory Pill developed by Dr. Li's clinic has a natural herbal formula that can clear heat and promote diuresis, detoxify and diminish inflammation, promote blood circulation and remove blood stasis, alleviate inflammation from the root, and, with a healthy diet, can make the prostate recover faster and more comfortably.

Six Kinds of "Prostate Protection Exercises" Easy to Do for Sedentary People 

Exercise has an immediate effect on prostate protection, can improve immunity, improve local blood circulation, and help inflammation subside. The following exercises can be done at home or in the company. The key is to choose the right way and control the intensity.

Jogging and walking: 

Jogging or brisk walking for 20-30 minutes every day can effectively promote the blood and lymph circulation of the prostate and relieve oppression. There is no need to pursue speed; the body is slightly hot and slightly panting. But you can speak normally. 

You can choose to get up in the morning, one hour after meals, or get off and walk one stop earlier to and from work. Persistence can also improve your posture, relieve backache, and assist in improving the conditioning effect.

Lifting the anus movement: 

It can be done sitting, standing, and lying down, which can improve the microcirculation of the pelvic floor and prostate, enhance the function of pelvic floor muscles, and relieve frequent and urgent urination. Practice: Anus contraction (such as tolerance of defecation) 1-2 seconds after the relaxation, repeated. Three groups a day, each group 3-5 minutes, office, meeting, driving, and other red lights can be done without delay.

Squat: 

It can exercise buttocks, thighs, and pelvic floor muscles, improve local muscle disorders, and relieve pelvic pain caused by prostatitis. 

How to do it: both feet and shoulders are the same width, the knee is bent, do not exceed tiptoe, the coxal sinks send force, and rise slowly. Start with 10-15 repetitions in each group, 2-3 groups per day, adjust according to physical strength, and avoid knee pain.

Swimming: 

When swimming, the body floats, the muscles around the prostate relax naturally, and the exercise is mild and does not increase the burden on the pelvic cavity. It is suitable for patients with chronic prostatitis. Swim 2-3 times a week for 30 minutes each time, including freestyle, breaststroke, and backstroke. 

Pay attention to drying the body in time after swimming to avoid catching a cold, and the swimming pool water should not be too cold.

Self-massage: 

Spend a few minutes every morning and evening, which can directly promote the blood circulation of the prostate. How to do it: Rub hot hands, gently press the perineum (between the anus and the scrotum) 100 times, and do it 100 times to lift the anus and inhale (inhale and contract, exhale and relax); keep the Dantian (a vital energy center in the lower abdomen, three inches below the navel), guide the air to the perineum, and contract more than 10 times until there is a warm feeling. 

Insist on 1 month to see frequent urination and bulging relief, and the strength should be comfortable to avoid excessive force.

Daily small exercise: refuse sedentary "fragmented exercises" 

The core of prostate protection is "don't sit for a long time," and fragmented exercise also works. Do exercises and stretch in the office; play table tennis and practice Tai Chi after work; stop every hour after driving, walk for 5 minutes, and do anus lifting exercises. Exercising for half an hour every day is much better than sitting for a long time, which can reduce the pressure on the prostate and avoid the aggravation of inflammation.

Note: Do not exercise "greedily"; strenuous exercise can easily lead to congestion and edema of the prostate, aggravating discomfort. Insist on about half an hour a day, adjust the intensity according to age and physical condition, and avoid fast running, basketball, football, and other competitive sports.

Conclusion 

Prostate maintenance is like taking care of flowers and plants, which requires diet, "watering," exercise, "sunshine," and "precise maintenance" with appropriate drugs. For example, taking the Diuretic and Anti-inflammatory Pill can improve inflammation and relieve discomfort. 

Hope that sedentary men pay attention to it, and from today on, eat the right meal, move up, use the right medicine, give the prostate all-around care, and get rid of discomfort as soon as possible.