April 13, 2026, 4:44 pm | Read time: 8 minutes

The prostate is a chestnut-sized gland located directly below a man’s bladder and surrounds the urethra. Its primary function is to produce a secretion that is part of the seminal fluid and supports sperm motility.

Is the Prostate the Male “G-Spot”?

“The prostate is often referred to as the ‘male G-spot’ because stimulation through the rectum can indeed trigger intense sensations in some men. Medically, however, this is more of a side aspect. What is crucial is its role in the reproductive system and the fact that changes in this small organ can have noticeable effects on daily life,” says Dr. Christoph Pies.

Common Prostate Conditions and What to Watch For

Benign Prostatic Hyperplasia (BPH, Benign Enlargement)

As men age, the prostate changes, which is generally normal. It becomes problematic when it leads to symptoms. Benign prostatic hyperplasia is particularly common, where the tissue grows and presses on the urethra. It is also known as “benign prostate enlargement” and often manifests gradually, with increased urination, especially at night, and a weaker urine stream.

Prostatitis (Prostate Inflammation)

Prostatitis is usually quite noticeable for those affected, with symptoms such as pelvic pain or a burning sensation during urination.

Prostate Cancer

“Prostate cancer is particularly serious, being one of the most common cancers in men and particularly insidious. In its early stages, it often causes no symptoms, so it is frequently only discovered when the disease is already advanced. Initial symptoms can include frequent urination, a weakened urine stream, or difficulty urinating. In some cases, blood in the urine or semen, as well as pain in the lower back, pelvis, or bones, may occur,” explains Dr. Pies. “If diagnosed early, the chances of a cure are generally very good, as the tumor is often still confined to the prostate. However, if the cancer is detected late, it may have already spread beyond the prostate. Treatment then becomes more complex and often aims to slow progression and maintain quality of life.”

Why Preventive Care Is So Crucial

Many men tend to ignore early changes or dismiss them as age-related. However, early action is crucial for treatment success, especially with the prostate. Therefore, the best preventive measure is early detection before any symptoms appear. It is recommended to start regular prostate screenings at around age 45. If there is a family history, starting earlier, around age 40, may be advisable. Regularity is key, as it provides the best conditions for early detection of changes.

Additionally, as part of preventive care, the so-called PSA level in the blood can be determined. This is a tumor marker that can indicate changes in the prostate. However, this test is controversial and should always be decided individually and with medical advice.

8 Tips to Protect Your Prostate in Everyday Life

1. The Most Important Protective Factor: Regular Exercise

“Regular physical activity promotes blood circulation throughout the body, including the pelvic area,” advises Dr. Pies. “That’s where the prostate is located, and it relies on a good supply of oxygen and nutrients. Even brisk walking, cycling, or moderate strength training can make a noticeable difference if done regularly and integrated into your daily routine.”

2. Maintain a Healthy Body Weight

Being overweight is known to be associated with an increased risk of adverse disease outcomes, as it affects hormonal processes and inflammatory reactions in the body. A stable BMI within the normal range not only positively impacts your overall fitness but also supports prostate health.

3. Eat Anti-Inflammatory Foods

Your diet directly influences cell health and inflammatory processes in the body. A natural, balanced diet with plenty of vegetables, healthy fats, and antioxidant ingredients can actively support cell protection. Particularly beneficial in this context are tomatoes with their lycopene content, turmeric, omega-3 fatty acids from sources like salmon and eggs, and zinc-rich foods such as nuts and seeds. However, a clearly proven preventive effect on the prostate has not been established.

4. Reduce Smoking and Alcohol

Nicotine impairs blood circulation, while alcohol can affect metabolism and hormonal processes. Both can promote inflammatory processes in the body, which can also burden the prostate in the long term.

5. The “30-Second Prostate Trick”

Targeted pelvic floor training can strengthen the muscles and improve blood circulation in the pelvis. The so-called “30-Second Prostate Trick” is a simple method: briefly and firmly contract the pelvic floor, release the tension, and take about a 30-second break before starting the next repetition.

6. Drink Sufficiently

Adequate fluid intake helps the urinary tract flush out bacteria and maintain bladder function. This indirectly benefits the prostate as well. Water and unsweetened teas are the best choices.

7. Reduce Sitting Time

Prolonged sitting, such as in an office setting, can impair blood circulation in the pelvic area. Regularly standing up, moving around, and incorporating small activity breaks not only relieves your back but also benefits your prostate.

8. Balance Stress Effectively

Chronic stress can exacerbate inflammatory processes in the body, negatively affecting various organs, including the prostate. Relaxation, adequate sleep, and conscious downtime are therefore important components of prevention.

Dietary Supplements: Useful or Not?

“Certain micronutrients are repeatedly mentioned in connection with prostate health, particularly zinc, selenium, and vitamin D. These substances indeed play a role in cell protection, immune function, and hormonal processes that also affect the prostate. However, the research is mixed, and there is no clear, universal proof that dietary supplements can reliably prevent prostate diseases. Dosage is also crucial, as excessive amounts of certain micronutrients can even have adverse effects on your health. Caution is especially advised with selenium and zinc, as an overdose can cause unwanted effects like diarrhea, headaches, and vomiting,” explains Dr. Pies. “In summary, dietary supplements can be useful in individual cases, such as with a proven deficiency or specific complaints. However, they do not replace a balanced diet and a healthy lifestyle. If you wish to take supplements, it is advisable to tailor them individually, ideally in consultation with a doctor.”

Herbal Alternatives That Support the Prostate

“In the field of phytotherapy, preparations with saw palmetto extract, nettle root, or pumpkin seeds are primarily used. They are particularly utilized for mild symptoms associated with benign prostate enlargement, such as frequent urination or a weakened urine stream,” says Dr. Pies. “Some of these plant substances may have anti-inflammatory properties or positively affect urine flow. However, it is important to have a realistic assessment: Herbal preparations can be supportive for mild symptoms but do not replace medical evaluation or evidence-based therapy. Anyone noticing changes should always have them medically clarified and view herbal remedies as a supplement, not a sole solution.”

Does Regular Ejaculation Protect Against Prostate Cancer?

“The research is not conclusive, but some observational studies show a link between frequent ejaculation and a slightly lower risk of prostate cancer. The often-cited benchmark of about 20 ejaculations per month comes from a large U.S. cohort study but is not a medical guideline or official recommendation,” says Dr. Pies. “These are statistical correlations, not a proven direct protective mechanism. The explanation that ejaculation might ‘flush out harmful substances’ is more of a hypothesis and not scientifically proven. Equally plausible is the so-called third-variable explanation, meaning that men with frequent ejaculation tend to live more health-consciously or have other favorable factors. Overall, it can be said that regular ejaculation may be associated with a lower risk, but the exact biological mechanism is not yet clearly understood.”

Does UV Radiation Harm the Prostate?

Intense UV radiation can indirectly affect prostate health, as it increases oxidative stress in the body, which can promote cell damage and inflammatory processes. However, a direct link between UV radiation and prostate health has not been scientifically established.

More on the topic

Among women and men Can Even Prevent Diseases! The Health Benefits of Regular Sex

Decision Support Oncologist on Early Cancer Detection in Men: “Prostate Palpation Is ot Really Suitable”

Can You Self-Examine Your Prostate?

The prostate is located so that it can generally be felt through the rectum. In practice, however, this is difficult and unreliable for laypeople and does not replace regular professional examinations.

Self-Check: How Healthy Is Your Prostate?

Sometimes a quick, honest look at your daily life is enough to get a sense of how well you are already taking care of your health. Use this checklist as a guide, but not as an assessment.

What Applies to You?

• I exercise regularly and achieve at least 150 minutes of activity per week.
• My body weight is in the healthy range, or I am actively working on it.
• I mostly eat a balanced diet and focus on fresh, unprocessed foods.
• Smoking is not part of my daily life, and I consume alcohol only occasionally.
• I consciously pay attention to sun protection and avoid excessive UV exposure.
• I incorporate movement breaks into my daily routine and avoid prolonged sitting.
• I ensure adequate fluid intake.
• Stress is not a constant state for me, and I regularly find balance.
• I take changes in my urination or my body seriously.
• I regularly go for preventive check-ups.

The more points you can check off, the better your conditions for a healthy prostate.