The Triple Threat for Men Over 40: Fiber, Fitness, and Prostate Health

As men reach middle age, we must cope with a variety of health issues we never worried about when we were young: blood pressure, cholesterol, and the health of our prostate gland.  The prostate gland is particularly worrisome, as prostate cancer is the 2nd most common cancer in men, and the 5th leading cause of death globally. While not as bad as prostate cancer, the prostate gland can also become inflamed, a condition referred to as prostatitis, leading to symptoms such as chronic pelvic pain, low back pain, and difficulties urinating, which substantially reduce one’s quality of life.

Maintaining prostate health is a key factor for healthy aging in men. Research indicates that simple lifestyle choices can help men maintain a healthy prostate, improve their gut health, and lower their overall risk of mortality.

Fiber's Power Play: Gut Health and Prostate Protection

We now understand that gut health is strongly related to prostate health. Researchers have coined the term “gut-brain-prostate axis” to describe the communication and interrelatedness between the brain, prostate, and gastrointestinal organ health. Physically, this axis consists of communication from the brain to the viscera via the vagus nerve, the viscera to the brain via short-chain fatty acids, and the balance between proinflammatory and anti-inflammatory immune cells that affect the prostate gland. Long story short: a healthier gut microbiome reduces inflammation, which consequently improves prostate health.

So how do we get a healthier gut microbiome? As several excellent resources on Foodguides (see here, here, and here) have advised us: eat a lot of fiber! Higher levels of fiber in the diet, from a variety of sources, are associated with a greater diversity in gut microbiome flora. Greater diversity in gut microflora leads to a healthier gut microbiome, which is related to a range of positive health benefits.   

Specifically, high dietary fiber intake has a positive impact on the prostate gland. High dietary fiber has been associated with a lower risk of prostate cancer and prostate cancer mortality. So yay for fiber! To get your fiber and boost gut health, in addition to eating a variety of fruits and vegetables, you can also boost your gut health with fermented foods (pickles, kimchi, yogurt) and pro- and prebiotics.

Fitness as a Foundation: Exercise Benefits for Gut and Prostate

Regular exercise has numerous health benefits and is crucial for maintaining optimal health in your golden years (see my series on fitness over 40 here, here, and here). Exercise also helps improve gut microbiome diversity, which should lend to improved prostate gland health. Specific to prostate health, available data suggest exercise does not necessarily lower the risk of getting prostate cancer overall. Still, it does substantially reduce the risk of dying from prostate cancer. Exercise has been found to reduce inflammation, improve hormonal balance, and improve survival rates in prostate cancer patients.

Building a Gut-Smart Lifestyle: Practical Steps After 40

Eating a fiber-rich diet and engaging in regular exercise are key lifestyle factors that can help men maintain a healthy prostate throughout their golden years. Unfortunately, most men aren’t helping themselves. Only 5% of Americans achieve the recommended daily fiber intake for optimal health, which is 19-38g/day. Less than half of American adults meet the recommended amount of daily exercise, which is 150-300 minutes/week of moderate-intensity activity or 75-150 minutes/week of vigorous activity.   

Incorporating Fiber-Rich Foods into Your Daily Diet

Increasing your daily fiber intake can be achieved by incorporating fiber-rich foods, such as whole grains, fresh fruits and vegetables, nuts, and legumes. Here is a helpful guide to incorporating more fiber into your diet. You can also consider adding a fiber supplement to your daily routine. Make sure to increase your fiber intake slowly, and drink plenty of fluids with fiber-rich meals. Water is also needed for fiber to function as it should.

Developing a Consistent and Enjoyable Fitness Routine

I have written extensively on developing exercise plans for those over 40 (here, here, and here). The most important aspect of any fitness plan is your personal enjoyment of the movements, which will lead to long-term adherence. Ideally, your plan should incorporate elements towards improving both aerobic fitness and strength. Eat fiber, move regularly, and hopefully you can maintain a healthy prostate!

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