A walnut-sized gland in the male reproductive system, the prostate grows early in puberty and then again—continuously—beginning around age 25.

This growth may be cause for concern for some men as early as age 40.

What is BPH?

Prostate enlargement is also known as benign prostatic hyperplasia (BPH).

What Are The Symptoms of BPH?

The urgent need to urinate frequently (often in the middle of the night) and hesitant, interrupted flow are annoying symptoms of BPH.

If the condition worsens, more serious problems can develop, ranging from acute urinary retention (sometimes triggered by allergy or cold medications) to incontinence, bladder stones, and even organ damage.

How Common is BPH?

More than half of men in their 60s and up to 90 percent of those over 70 experience some signs of BPH.

BPH and Prostate Cancer

It’s important to discuss symptoms of prostate enlargement with a healthcare provider who may also want to rule out cancer.

Detection

Recent studies have questioned the best way to detect prostate cancer.

But “nearly every case of prostate cancer in the last 15 to 20 years was found with an initial PSA [prostate- specific antigen] blood test and/or DRE [digital rectal exam] screening,” says E. David Crawford, MD, principal investigator with the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial.

Risk Factors

There are several risk factors for prostate cancer including age, ethnicity, and family history. But “a diet high in omega-3 fatty acids and antioxidants helps lower the risk,” says Dr. Crawford.

Other experts point to hormonal factors; in fact, increased estrogenic pollutants in the environment parallel the rise in prostate disease.

Supplements for BPH

In Europe, supplements “are the treatments of choice in 90 to 95 percent of [BPH] cases,” writes Stephen Harrod Buhner in The Natural Testosterone Plan.

They work, he explains, by relaxing prostate muscles and allowing urine to flow more easily.

As prostate-specific anti-inflammatories, supplements can help normalize hormonal activity.

“Natural treatment protocols are much cheaper than pharmaceuticals, do not have to be taken forever, tend to lower the risk of prostate cancer, and have few side effects.”

• The Saw Palmetto Regimen

  Research using ultrasound images finds that combining saw palmetto, widely used for BPH, and nettle reduces the size of prostate swelling.

  Consider the following regimen for three months to a year:

  Our BPH Prostate Health Regimen

  Supplement	Amount	Frequency
  Nettle Root	300 to 600 mg	twice daily
  Saw Palmetto	160 mg std. extract	twice daily
  Rye Grass Pollen	60 to 120 mg	twice daily
  Flaxseed Oil	1 tablespoon	once daily
  Zinc	50 mg	once daily

• African Cherry and β-sitosterol

  Some experts recommend the sterol-rich African herb Pygeum africanum, helpful in relieving nighttime urination, and the phytonutrient beta sitosterol for overall BPH symptoms.

• Pumpkin Seed Oil 

  Pumpkin seed oil often produces improvements within a few days or weeks, with enhanced benefits over time. The oil may have specific effects for BPH, overactive bladder, frequent and nighttime urination, bladder tone, and other lower urinary tract symptoms. Pumpkin seed oil may also support 5-alpha reductase inhibition, helping to lower the amount of testosterone converted to dihydrotestosterone (a hormone linked to prostate enlargement and male pattern baldness). Many studies on BPH find pumpkin see oil almost as effective as drug therapies, with minimal side effects.

• Vitamins and Minerals

  In recent studies, lycopene, vitamin D, and zinc have all been shown to inhibit BPH progression. Moderate exercise also seems to favorably influence BPH.

• Homeopathy

  If you want to try homeopathy, consider Clematis, a specific remedy for prostate swelling that causes slow urine flow or dribbling.

• For Sexual Dysfunction

  Lycopodium may be useful for BPH accompanied by sexual dysfunction.

The health benefits of curcumin can be significant, but its effects have been limited because it is not well absorbed in the body. Several recent breakthroughs have led to formulas with greater bioavailability. And that’s welcome news.

Benefits of Curcumin

Curcumin—a compound in turmeric that gives the spice its yellow color—has been shown to reduce inflammation in the body.

It has been used for centuries in Ayurvedic medicine and, more recently, it's been studied as a potential treatment for a wide range of disorders, including colon cancer and osteoarthritis.

It has also been used to treat joint pain, digestive issues, skin problems, and more. Curcumin is available in capsules and other forms including powders and teas.

• Anti-Inflammatory

  New formulas are being developed that may release curcumin’s anti-inflammatory properties throughout the body.

  By mixing curcumin with piperine (black pepper), bioavailability is greatly enhanced in the human body. In other research, scientists mixed curcumin powder with castor oil and polyethylene glycol (a substance commonly used as a laxative).

  That process allowed the curcumin to be more easily absorbed in the gut so it could enter the bloodstream and tissues. In laboratory animals, the formula was shown to shut down an acute inflammatory reaction.

  A recent review of 15 randomized controlled studies of more than 1,600 participants found that curcumin relieves joint pain, function, and stiffness in a manner similar to non-steroidal anti-inflammatory drugs (NSAIDs) with fewer adverse events.

  Curcumin is found in many ointments for the relief of joint pain.

• Depression Relief

  Another curcumin supplement with increased bioavailability helped to relieve symptoms of depression in a group of people with major depressive disorder.

  The improvements began after four weeks and continued through the end of the eight-week study. Participants took 500 milligrams (mg) of the supplement twice daily, or a placebo.

  One recent meta-analysis of nine articles backed up the effectiveness of curcumin, stating it had a significant effect on depression and anxiety symptoms.

  Comparison to Prozac

  Another study of the same supplement found that it worked as well as the antidepressant medication fluoxetine (Prozac) in treating major depressive disorder without the major side effects.

  Patients who took 1,000 mg of curcumin per day fared as well as those who took 20 mg of fluoxetine. Curcumin was also well tolerated, and the study authors concluded that it was effective and safe.

• Brain Health

  Turmeric is a relative of ginger, and it’s a popular ingredient in Indian cuisine. Tumeric intake is high in India, and the incidence of Alzheimer’s disease in that country is relatively low.

  There is some speculation that the two things are linked.

  Curcumin can cross the blood-brain barrier, and research has shown it can decrease amyloid plaque build-up in the brain that’s associated with Alzheimer’s disease.

• Anti-Cancer Properties

  Curcumin may also be useful in the treatment of cancer. Research indicates that it may help increase a protein inhibitor that is known to slow the progression of mesothelioma—a cancer of the lining of the lung that has been linked to asbestos.

  Laboratory studies have shown that curcumin can inhibit stomach (gastric) cancer by decreasing the proliferation of gastric cancer cells and reducing chemo-resistance in gastric cancer cells.

Hormone balance in men encompasses far more than simply prostate health and sexual function.

Reproductive hormones interplay with many aspects of men’s health.

This includes those associated with “masculinity" like:

• drive and stamina
• courage
• body hair

...and others that are concerns for all genders, including:

• bone health
• insulin sensitivity
• blood sugar metabolism
• muscle strength
• overall energy and vitality

Hormones and Men's Health

Important Hormones

• Testosterone

  Testosterone is the primary masculine hormone, produced mainly in the testes. It is primarily associated with vitality and masculine traits, particularly in peak reproductive years.

• Androstenedione

  Androstenedione (“Andro”) is another key masculine hormone, also produced in the testes and associated with vitality and masculine traits.

• Dihydrotestosterone

  Dihydrotestosterone (DHT) is produced by the conversion of testosterone via the 5 alpha reductase enzymes.

  While it does have some beneficial roles during sexual development and is technically more potent than testosterone, excessive amounts as men age are associated with balding and prostate problems.

Building and Converting Hormones

• Aromatase & Estrogen

  Some testosterone is converted into estrogen (estradiol) via the aromatase enzyme, which may increase with age and with increased abdominal fat.

  If it happens too much, there will be a drop in testosterone and a reduction in the benefits of testosterone.

• DHEA

  DHEA is produced by the adrenals and can be converted into various hormones, including testosterone.

• Cholesterol

  Cholesterol is a base molecule of all these reproductive hormones; having adequate cholesterol is important.

Vital Nutrition for Men's Health

A varied and blood-sugar-balancing whole foods diet rich in plants, good fats, fiber, and a complete array of proteins is as helpful for men as it is for everyone.

Some extras to consider:

• Lycopene

  A red pigment in tomatoes, autumn olives, watermelon, red bell peppers, guava, pink grapefruit, and goji berries (more bioavailable if cooked or eaten with fat).

  Lycopene helps protect the prostate from cancer and inflammation.

• Zinc

  A mineral found in abundance in oysters and other shellfish, pumpkin seeds (pepitas), red meat, nuts, and legumes. Zinc is also added to multivitamin/mineral supplements.

  It plays an important role in prostate health, sperm production, immune health, mitochondrial energy, Type 2 diabetes prevention, and hormone balance.

  Moderation is key—aim for at least 11 milligrams (mg) per day but no more than 40 mg on a regular basis.

• Nutrient-Dense Herbs

  Nettle leaf, moringa, and maca offer background support alongside diet.

  Antioxidant, anti-inflammatory, circulation-enhancing herbs and foods support erectile function and the body’s ability to fight cancer and maintain a healthy prostate.

  These include:

  • garlic
  • hawthorn
  • cayenne
  • green tea
  • turmeric
  • rosemary
  • ginger

• Topical Rosemary Oil

  Topical rosemary oil performed well in a small human study for hair growth, rivaling the drug minoxidil (Rogaine) for male pattern baldness.

DHT-Inhibiting Remedies

These foods and herbs may support testosterone levels, prostate health, and sexual function by reducing the amount of testosterone that is converted to DHT.

• Saw Palmetto Berries

  By far the best-researched herb for men’s health, saw palmetto has been the subject of hundreds of studies on benign prostatic hyperplasia (BPH) and lower urinary tract symptoms (LUTS) including nighttime, frequent, and painful urination, and overactive bladder.

  Some studies show comparable effects and fewer side effects versus medications, though others have less impressive results. It also seems to work better in formulas with other remedies mentioned in this article.

  A typical dose is 320 mg of saw palmetto extract in a softgel per day.

  Saw palmetto, which has a narrow habitat range and ripeness window, is threatened by overharvesting and climate change.

• Pumpkin Seed

  Not only do pumpkin seeds (or pepitas) provide zinc, but the oil and other constituents may have specific toning and alpha reductase–reducing effects that are beneficial for prostate and bladder tissue.

  Studies confirm the oil’s ability to reduce symptoms of overactive bladder, frequent and nighttime urination, as well as reduced bladder tone, BPH, and LUTS.

  In a 2021 study, pumpkin seed oil was helpful, though not quite as effective as the pharmaceutical tamsulosin, but had no side effects.

  Another study comparing it to the drug prazosin found similar results after 6 months with a high degree of safety.

  Studies have also shown good results with an oil-free pumpkin seed hydroethanolic extract (like a tincture), which reduced symptoms of BHP by 30 percent over 12 weeks.

  Several studies also suggest benefits for hair growth.

  The typical dose is 500 to 1,000 mg of pumpkin seed oil per day.

• Nettle Root

  In one study, nettle root extract reduced urinary symptoms associated with BPH for 91 percent of patients after six months of supplementation.

  Typical doses of the root extract are 600 mg twice daily, or 300 mg three times daily.

  Many studies note that the best results occur with long-term use, with full benefits presenting between 6 and 12 months of use.

• Reishi Mushroom

  Reishi mushroom may also offer alpha reductase–inhibiting and BPH-easing properties, though the research is still new.

  This mushroom is also associated with deep immune support, anti-cancer and antiinflammatory properties, and overall energy and vitality benefits.

Exercise is vital for life, but injuries often set us back for a couple of days or longer.

Supplements for Injury Prevention

While the occasional pulled muscle or inflamed tendon is virtually unavoidable, certain key nutrients can play a role in injury prevention.

• B vitamins

  The Bs are necessary for energy production, a crucial factor for effective exercise.

  Low levels of vitamin B12, for example, may result in diminished energy and exercise tolerance, together with fatigue and shortness of breath, according to a recent study.

• Omega 3s

  Research has shown that these essential fatty acids can enhance athletic performance while helping to stave off injuries.

  They reduce inflammation and ease postworkout muscle soreness.

• Vitamin D

  Low serum levels of vitamin D have been shown to negatively affect muscle strength and endurance and increase the risk of musculoskeletal injuries like stress fractures.

• BCAAs

  Found in supplement form or food (meat, fish, seafood, milk, eggs), branched-chain amino acids (including valine, leucine, and isoleucine) offer two key benefits for athletes as post-training support.

  First, they stop the breakdown of muscle after a workout.

  Second, they initiate the recovery process, helping to repair muscle.

• Glutathione

  This antioxidant has been proven to reduce symptoms of stress and discomfort in muscles and joints.

  It provides a boost in athletic performance and recovery.

• Calcium

  Adequate calcium intakes guards against fracture risk.

  There is no need to exceed recommended calcium amounts, which are 1,000 milligrams (mg) per day (through a combination of dietary and supplement sources) if you are 50 or younger. For women 51 or older, 1,200 mg is the recommended amount.

  Because the body can absorb only a certain amount of calcium at a time, it's best to break the dosages into roughly 500 mg at a time.

Do you remember the moment you learned you were pregnant?

After the period of awe passes, pregnancy is the perfect time to commit to eliminating harmful chemicals from your food, home, and personal care products.

Making your daily routines as healthy as possible during pregnancy will not only make you feel better, it will go a long way toward protecting your growing baby from BPA, mercury, phthalates and more—all of which have been found in the bodies of pregnant women.

Cleaning up your daily routines now is good practice for creating a healthy home environment for your newborn, who will be vulnerable to the harmful substances found in everyday products.

Over the years, Healthy Child has gathered some excellent pregnancy advice from our experts and friends, including the Environmental Working Group (EWG).

Staying Healthy and Natural During Pregnancy

Consider these tips for a greener, healthier pregnancy.

• Avoid Pesticides

  Studies have shown that a pregnant woman’s exposure to pesticides poses risks similar to those associated with smoking.

  • Minimize exposure to pesticide residue on fruits and vegetables by reading up on EWG's Dirty Dozen and Clean 15 before heading to the market.
  • When gardening or dealing with things like insects or mice indoors, opt for organic or natural pesticides.

• Watch Your Intake of Animal Fats

  Harmful substances like PCBs as well as pesticide residue accumulate in fat tissue. This means when you eat seafood, meat, and poultry you’re also ingesting these chemicals.

  To minimize intake, choose seafood known to be low in contaminants and low-fat options (trimming the fat from fish and meat helps). Organic or pastured meat and wild seafood are best bets whenever possible.

• Be Smart About Plastics

  Plastics can be harmful, especially when it comes to developing babies.

  • Vinyl (PVC)

    The worst is PVC, which contains hormone disrupting chemicals called phthalates to make it soft and flexible.

    PVC is used for everything from shower curtain liners to cling wrap.

    Thankfully it’s fairly easy to avoid when pregnant—and beyond.

  • Bisphenol A (BPA)

    Minimizing exposure to plastics containing another hormone disrupter, BPA, is also a good idea.

    • BPA is found in some water bottles—keep an eye out for the number 7 in the recycling arrows on the bottoms of plastic containers.
    • BPA can also be found in cash register receipts and canned foods.

• Ditch the Toxic Cleaners

  Newsflash: scouring your counters, tubs, and floors with toxic chemicals doesn’t make them cleaner. It just covers them with nasty chemical residues.

  Cleaning product formulas are currently government protected as trade secrets so it’s hard to read labels to know what you’re getting.

  Generally speaking, it’s common sense to avoid products with warnings labels like “hazardous” “poison” and “danger.”

  Instead, choose plant-based cleaners from companies that disclose their natural ingredients.

  Try Making Them Yourself

  It’s also easy to make DIY tub scrubs and more. All you need is hydrogen peroxide, baking soda, plant-based dish soap, and some elbow grease.

• Choose Safer Cosmetics

  How many personal care products do you use on your body daily? Don’t know? According to EWG, it’s likely to be 10 products containing as many as 126 unique chemicals!

  Lotions, creams, shampoos, soaps, lip balms, and more can contain chemicals that interfere with baby’s development. Pregnancy is the perfect time to start a new personal care regime with safer products. Read labels to avoid harmful chemicals like phthalates, parabens, and triclosan.

  Look to EWG’s Skin Deep cosmetics database to shop healthy.

• Relax Naturally

  Rubbing lavender cream onto the legs before bedtime significantly reduced anxiety, stress, and depression in pregnant women, according to a 2015 study.

  • The women applied the cream for 10 to 20 minutes each night for eight weeks.
  • Some of the women also included a warm foot bath in their nightly routine.
  • The women were 25 to 28 weeks pregnant at the start of the trial.

  Maternal anxiety, stress, and depression can have negative effects on both the pregnant mother and her child.