The prostate, known as the “lifeline” of a man, is silently performing the important functions of excretion prostate fluids and auxiliary urine control. However, this “silent guardian” is often neglected by bad habits such as sitting long, staying up late, holding up urine, which in turn causes inflammation, increase in growth and insinuation of the body and body such as urination. In fact, protecting the prostate does not require complex means to capture two cores: 2000ml drinking water per day + maintaining anal exercise, with simple daily attention, can easily secure the lifeline。
Core i: 2000ml daily drinking water for prostate “spa”
Many do not know that adequate drinking water is a “low-cost solution” to prevent prostate problems. The urinal tract around the prostate is like a “channel”, the urine is a natural “cleaner” and the amount of drinking water around 2000ml allows the “channel” to remain open and reduces prostate irritation from its root causes。
1. Three key principles for drinking water gland protection
- diluted urine reduction irritation: high levels of metabolic waste in concentrated urine can continuously stimulate prostate and urinary mucous membranes; sufficient drinking water can dilute urine, reduce irritation and reduce the incidence of urinary frequency and urinal fever
- perfection of urea drainage: a sufficient amount of urea can continuously flush the urea, remove remaining bacterial, inflammatory secretions and reduce the risk of infection with prostate disease
- prevention of gland blockage: inadequate drinking of water can lead to glands of prostate fluid, gland blockage, and long-term growth in calcified stoves; additional drinking of water can facilitate excretion of prostate fluids and keep the gland tube open。
2. The correct opening of 2000ml drinking water (easy version)
It's not a “stamping” 2000ml that works, but it's "a small number of times, choosing drinks, finding the right time":
- split points: distribute 2000ml (approximately 8-10 cups) evenly to one day, with 200-300 ml at a time, every 1. 5-2 hours, measured in a glass of scale to avoid thirst
- choosing drinks: the preferred water (35-40°c, not irritating) may also be accompanied by light chrysanthemum tea and water; alcohol, strong tea, coffee and carbonated drinks must be avoided
- reaching critical times: drinking 300 ml of hot water from an empty abdomen in the morning, rapidly diluting one night's concentrated urine, awakening the urinary tract; reducing drinking water by two hours before sleeping, avoiding frequent nighttime sleep; and filling 200-300 ml with appropriate post-sport, high-temperature conditions。
Core ii: stick to the anal exercise and “freeze” the prostate
Sitting is the prostate's “first-name killer”, leading to slower pelvic blood circulation and continued pressure on the prostate, while anal activity allows for the accurate exercise of pelvic muscles, improves pelvic blood supply and enhances urine control, both for prostate inflammation and prostate growth patients。
1. Promotive prosthesis
The anal movement promotes the blood circulation of the prostate and its surrounding tissues through the pelvic muscles around the anal “constriction-relaxion” to reduce haematoma in the glands; it also enhances the condensation of the pelvic muscles, improves the urethal spectrobular function and reduces infirmity such as insufficiency of urine and leaching. In particular, they are suitable for long sitting staff and drivers。
2. Standard operating: 3 steps for anal exercise, 5 minutes per day
It's simple, it's "precision contraction, control rhythm" and it's quick to start:
- preparation of positions: sit, stand, recoil, recommend sit, keep your body relaxed, hold your breath and do not shrink your abdomen or legs
- core action: slow contraction of the anus, like “insisting defecation”, for three to five seconds; then slow relaxation, for three to five seconds; one contraction + relaxation, for 10 to 15 groups each
- frequency advice: 3-4 times per day, for example, after getting up in the morning, during lunch break, before sleeping in the evening, for approximately 5 minutes each, without having to pursue the number deliberately, the action standard is more important than the number。
The pit avoidance reminds me of these two mistakes
- do not push too hard and too fast: too hard to contract leads to pelvic spasms, which exacerbates discomfort
- don't hold your breath. Just breathe normally when you contract. It increases the abdominal pressure and indirectly oppresses the prostate。
Auxiliary points: 3 small habits, doubling gland effects
A core of “water plus anal” combined with three simple habits can further reduce the risk of prostate problems:
1. Up and running for 45 minutes per seat: prolonged sitting would block the pelvic blood circulation, with 45 to 60 minutes per seat, up and walking for 5 minutes, or a set of anal exercises to avoid continuous pressure on the prostate
2. Refusal to stave off the urine: having the intent to excrete in a timely manner, holding the urine overloads the bladder, directly oppressing the prostate, may also lead to urine reversals and inflammation, even if you are busy at work
3. Eating more zinc-rich foods such as pumpkins and oysters, and eating more vegetables and fruits to supplement diet fibres; and eating less spicy foods and fried foods to reduce prostate haemorrhage。
Suitability of different population groups: needs-adjusted and glands more accurate
- healthy men (preventive health care): strict adherence to “2000ml drinking water + three anal liftings per day”, combined with good habits, can effectively reduce the risk of prostate disease
- chronic prostate inflammation: drinking water can be reduced slightly to 1,500-1700 ml, anal movement begins with a contraction of 2 seconds per group, relaxing for 2 seconds, gradually increasing the length of time, with 10 minutes of bathing with warm water after the exercise, with better relaxation
- prostate amplification: drinking water is also controlled at 1500-2000ml, the pace of anal exercise is slowed, with emphasis on “relaxation”, helping to alleviate urination difficulties, while at the same time maintaining strict control two hours before sleeping and reducing night urine。
Men's “lifeline” maintenance depends on routine adherence. Every day, 2000ml water, five minutes of anal exercise, coupled with a small and unsuspensive habit, can easily protect the prostate。
