Diet guide

• Maintain a low-fat diet and watch your cholesterol levels.

• Include Omega-6 and Omega-3’s that help regulate nervous system function.

• Bake, steam, stir-fry or make salads instead of deep-frying.
• Choose low-fat over full-cream milk and make it organic if possible.

• Avoid fat-filled salad dressings and rich sauces that agitate the liver and heart.

• Drink eight glasses of water daily – Green Tea is also beneficial for the prostate.

• Increase your daily intake of fibrous foods, fresh vegetables and fruits, particularly red and red-orange ones, and
increase your Vitamin C, A, B6, E, cod liver oil and flaxseed oils.

• Check whether your intake of Vitamin D is adequate – this includes down-time to rest in the sun and allow your
mind to unravel with meditation, music or power-naps to help reduce your stress levels. Stress is a major contributor
to imbalances on all levels of being (body, mind, emotional and spiritual).

• Avoid spicy (in Yogic Ayurvedic terms these are called ‘rajasic’) foods that can increase body heat, digestive fire
and agitate emotions.

• Watermelon seeds have natural diuretic properties which help prevent excess build-up of urine.

• Avoid or minimize alcohol intake. Try not drinking for a few days and then reintroduce it. After just a day you should
notice whether it makes the urine symptoms better or worse. This is because alcohol constricts the bladder neck,
and hampers urination that can lead to a restless mind and body.

• Avoid decongestants and antihistamines that alter the body’s natural elimination process.

• Avoid smoking and smoky environments. There is some evidence that (as well as all the other negative health results!); cigarette smoking indirectly affects the size of the enlarging prostate. This could be because constricted blood vessels throughout the body affect how much oxygen and nutrient rich blood flows to the organs and extremities.

• Avoid coffee, tea, caffeinated soft drinks and chocolate. Some men find that prostate problems are made worse
with caffeine because the neck of the bladder is constricted by increased caffeine levels. Again, try the elimination
approach.

• Include zinc in your diet: zinc has been shown to improve urinary symptoms and reduce the size of the prostate,
and can therefore be effective in preventing and reversing prostate enlargement. Vegetables high in zinc include
dried beans, garbanzos, black-eyed peas, lentils, peas, beets, cabbage and whole grains. Additionally, pumpkin
seeds, oats, whole wheat and rye.

* Add Selenium, Evening Primrose Oil and the Amino Acids daily – glutamine, alanine and lysine in particular – to
maintain healthy cardiovascular and nervous system function.

Taken from http://www.fitforlifeonline.com.au

2. Low levels of zinc. The tissues of the prostate gland normally have high levels of zinc. Zinc levels gradually
decrease as you grow older.

3. Over 50 testosterone levels start decreasing. This causes an increase in the quantity of dihydrotestosterone
(DHT), which over-produces prostate cells.

4. Postural faults and obesity could also affect prostate health. A heavy body and lengthy periods of sitting put
more pressure on the pelvic region and perineum, resulting in congestion in and around the prostate.

5. Constipation can also be a cause. Hardened faeces and an overloaded rectum cause excessive pressure
on the prostate gland.

Prostate problem symptoms
1. The obvious one is difficulty in passing urine. This is due to compression of the urethra by the prostate blocking
the flow. You may strain or have to wait a while before being able to go.

2. A weak flow of urine starts, and then stops. The stream is narrower and less powerful.

3. Involuntary leakage – there may be a tendency to dribble urine, much like incontinence.

4. One may find it difficult to stop urination once it has started.

5. You visit the bathroom more often. There may be a frequent need or urge to urinate 2 or 3 times nightly, as
well as during the day.

6. Even after passing urine, you’re still left with the feeling of incomplete emptying of the bladder.

7. Due to prolonged obstruction, the small veins in the bladder and urethra stretch. When you strain to urinate,
the veins may burst, causing blood to enter the urine. Due to this, painful urination, called Dysuria, may occur.

8. There could be a mild pain in the lower back, hips and legs and occasional impotency.

Basically, symptoms are very similar to those experienced by women who have weak pelvic floor muscles.
Both reflect a weakness in the muscles around the genitals, bladder and reproductive organs as well as a weakness around the perineum or Root Chakra/Mulabhanda.

Taken with permission from http://www.fitforlifeonline.com.au

1. Baddha Konasana (Bound Angle Pose) – increases blood supply to the pelvis, kidneys, prostate and bladder, and bringsawareness and energy into Mulabhanda/Root Lock.
* Sit upright on a blanket with soles of feet together, knees wide. Interlace fingers around outer edge of toes, focus onlengthening the spine and lifting the chest on each inhalation, and relaxing shoulders and tailbone downwards on each
exhalation. Do against a wall for support if difficult. Draw energy up through your perineum (small point between anus andgenitals) as you breathe to contact Mulabhanda. Engage abdominals slightly and lift through the spine to stimulate and
cleanse digestive and reproductive organs.

2. Adho Mukha Svanasana (Downward Facing Dog) – strengthens the arms & legs, lengthens the spine, opens the chest
and lungs and strengthens the heart. An excellent all-rounder pose!
* Start on all fours, hands under shoulders with fingers spread, knees under hips, toes tucked under. Exhale and lift buttocks up as you move your chest back towards your thighs as the legs straighten. Neck is relaxed, ears in line with
upper arms, keep knees bent if hamstrings and lower back tight. Hold and breathe as you press down firmly into all knuckles of the hands and lift kneecaps into thighs whilst drawing heels to the floor. No tension in the face. Keep
abdominals active and broaden across the chest, moving the armpits towards each other. Rest in child’s’ pose, head to mat, arms down by your side and buttocks on heels for a few breaths after.

3. Bhujangasana (Cobra Pose Variation) – knees bent with feet pointing up to ceiling – this variation contacts the kidneys
more deeply and helps with hormonal flow. Also helps to stimulate production of all male hormonal fluids by directly stimulating
the bladder, kidneys and sex glands.
* Lay on your belly, hands beside chest with fingers spread, forehead down. Legs hip width apart, start to press pubic bone
and tops of legs and feet into the mat and draw shoulders down from ears and elbows in towards each other. Inhale and slowly lift chest off mat, keeping arms close to ribs with elbows bent and shoulders down. Hold where comfortable for a few breaths and press pubic bone, navel and legs firmly into mat. Don’t come up so high that your back jams or your arm straighten. Look to floor so neck stays long and expand chest and lungs as you lengthen your spine from pubic bone to crown. Rest with head to one side after, arms by side and legs relaxed.

4. Supta Padangusthasana – (Reclining Big Toe Pose) – relieves backache, stretches hips and hamstrings and opens the
lower back so energy can flow along the kidneys and through bladder meridians.
* Lie on your back, bend one knee to chest and other leg stays long, feet flexed. Place strap around ball of bent leg foot
and straighten upwards. Keep shoulders relaxed and arms straight, chin drawn to throat gently. Hold and breathe, feeling
the hamstring/achilles and belly connection. When you exhale press the waist to the mat and lengthen further through both legs. Raised leg does not need to be vertical but it does need to be straight. Hold for a few breaths then release and
swap sides.

5. Paripurna Navasana (Boat Pose) – tones the kidneys, abdominals and strengthens the lower back. Keep feet
on floor or hug knees to chest as you balance to switch belly on.
* Sit on your buttocks and hug knees to chest. Start to balance on your sitting bones and lift your toes off the floor, feeling your belly engage. Gradually begin to lift your feet with shins parallel to the floor, feet flexed, leaning
back 30-40 degrees and lift the chest, arms reaching out to the feet and parallel to the floor as well. Keep breathing, working the Mu-labhanda and drawing all your strength into your centre. Hug knees to chest after a few breaths.

6. Virasana (Seated Hero Pose) – Meditate in this position to finish your practice. Excellent for calming and centering the mind and digestive fire. Focus on drawing up Mulabhanda. Alternative is Savasana (Corpse Pose) for mediation.
* Lay on your back, legs long, arms by your side and head supported with a blanket if need to. Rolled blanket under your knees and an eyebag or cover over the eyes. Relax completely and focus on your breath, releasing all joints, muscles, organs and then the skin, to the earth in surrender and peace. Stay for at least 5 minutes and
then roll to your side and curl up in a ball before coming up and finishing.
Practice daily, 20 minutes should suffice, gradually build up to longer by holding poses for more breaths, and pay attention to your breathing, how you feed yourself and what you choose to hold onto in life. Only stretch within a range of motion that is free of sharp pain. The best time to meditate is after your asanas, on an empty stomach, and preferably at sunrise or sunset.

In summary it’s no surprise that in the West we experience some of the highest statistics for prostate (and breast) cancers. Why? For me, perhaps we place too much emphasis on the body and associated material paraphernalia, when instead we could be focusing on connecting and honoring, not only our own spirit and
potential, but each other’s as well. Maybe if we reversed our thoughts and began living from a positive space more often, stopped to feel and appreciate the earth beneath our feet, an earth that gives us what we need, we could reduce those statistics and replace them with high self-esteem, vitality and chronic happiness! Are we brave enough to imagine, let alone create, such a world?
It all starts with us as individuals and that is why yoga is such an effective therapy. On our mats we are all equal, we all have the same bodies, we feel the same sensations and we recognize our failings and triumphs in the person practicing beside us. Yoga makes us feel, breathe and embrace. It makes us laugh at ourselves
(something I think we don’t do enough of) and ignites our compassionate, human nature. And with that kind of power burning inside of you, dis-ease will have a hard time staying alight.

Conventional treatment
If you think you have prostate problems, don’t assume you do, it’s very important to have it checked out by your GP. A digital rectal exam (DRE) and, or urine and blood tests, will confirm whether or not you have Benign Prostate Hyperplasia (BPH) or other prostate problems, and an ultra-sound test can be done to check for
prostate cancer.

Some great online resources can be found at:
http://www.prostate.org.au and http://www.healthinsite.gov.au/topics/Prostate_Cancer
And of course, the best treatment is PREVENTION.
Be well!

Namaste.
Denby Sheather is a Yoga Instructor, Bowen Therapist and Reiki practitioner. She runs Breathing Space Yoga
Studio and can be contacted at http://www.breathingspaceyoga.com.au

Taken with permission from http://www.fitforlifeonline.com.au