Month: July 2022

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Fibroids

Genetic Component of Uterine Fibroids

For many women diagnosed with fibroids- especially those that struggle with large or painful fibroids, the cause of these growths is often one of the first questions that come to mind. In some cases, women will report that their mother also had fibroids, and wonder if there is a genetic component.

So is there? Are fibroids hereditary?

According to a study published in The American Journal of Human Genetics, the answer is yes. In the study, researchers analyzed the genetic data collected from over 7,000 women and detected genetic variants that are significantly associated with uterine fibroids. One of the genes they found encodes a protein called Fatty Acid Synthase, or FAS. Upon further analysis, researchers discovered that this FAS protein was three times higher in uterine fibroid samples when compared to normal uterine tissue. They found that an over-expression of the FAS protein can also be found in other types of tumors, and is believed to be an important protein for tumor cell survival.

So what does that all mean? If my mother has higher FAS levels, does that mean you will too? Maybe, but not necessarily.

The genetic component may mean that you are more susceptible to developing fibroids. In fact, if your mother had fibroids, evidence has shown that you are three times more likely to develop fibroids, than someone that doesn’t have them in their family.

Though the research on the genetic connection is sound, it doesn’t necessarily mean that mothers with fibroids always have daughters with fibroids. That is not the case. One reason is that hormone levels are just as relevant to fibroid development as genetics.

Researchers are continuing to study the causes of fibroid tumors, however, even with the discovery of a potential genetic component, little scientific evidence is available on how to prevent them. What we do know is that by making healthy lifestyle choices, such as maintaining a healthy weight and following a healthy diet- you may be able to decrease your fibroid risk, and lessen the severity of fibroid growth.

If you’d like to take a deeper look at the study referenced in this article, you can check it out at: https://www.cell.com/ajhg/fulltext/S0002-9297(12)00421-1

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Fibroids

Fibroids: Myth vs. Fact

Receiving a diagnosis of fibroids can be a little unnerving, especially with the misinformation that is out there. So let’s take a look at some of the misinformation about uterine fibroids, and get to the truth by looking at the facts.

Myth #1: Uterine Fibroids are cancerous growths.

FACT: Often after getting diagnosed with uterine fibroids, the first question patients ask is “Are the fibroids cancerous?” Fortunately for all, the answer is no. Fibroids are benign growths and are not linked to uterine cancer.

MYTH #2: If the symptoms of having fibroids aren’t that bad, it’s best to just keep an eye on things, and wait it out.

FACT: Fibroids can be very unpredictable, and in some cases, holding off on treatment can lead to serious consequences. Fibroids can grow quickly, and the heavy blood loss they cause each month is not only uncomfortable, but it can create a high risk of becoming anemic.

MYTH #3: Once fibroids are removed, they’re gone forever.

FACT: It is possible that new fibroids will develop, which is why it is important to follow up with your physician on a regular basis. If the fibroids are recurring, you may need to try a different kind of treatment, which your doctor will discuss with you.

MYTH #4: If you have fibroids, you can’t get pregnant or stay pregnant.

FACT: Not all fibroids affect your fertility, and there isn’t a strong link between infertility and fibroids. In fact, many women with fibroids have healthy pregnancies. That being said, if fibroids are causing fertility issues, treating them can definitely be helpful.

MYTH #5: Hysterectomy is the only treatment option for uterine fibroids.

FACT: Absolutely not. Thanks to medical advances, there are several minimally invasive alternatives to a hysterectomy. In the past, a hysterectomy was often the only option for women with uterine fibroids, but today that is absolutely not the case.

If you have any questions about uterine fibroids or their treatment of them, please call us today at MidAtlantic Fibroid Care, at 301-622-5360.

Categories
Fibroids

Diagnosed with fibroids?

It is estimated that around 26 million women in the United States between the ages of 15 and 50 have uterine fibroids.

It is estimated that around 26 million women in the United States between the ages of 15 and 50 have uterine fibroids. And of these 26 million, roughly half will experience associated symptoms and health concerns. Fortunately for all, fibroids are treatable.

So what exactly is a fibroid?

Uterine fibroids are noncancerous growths of the uterus that often appear during a woman’s childbearing years. These growths are made of smooth muscle cells and fibrous connective tissue. Sometimes fibroids are solitary, but it is also common to have multiple ones.

Uterine fibroids range in size. Some are so tiny that they are undetectable by the human eye alone. While others can be large enough to distort and enlarge the uterus.

How can I tell if I have a fibroid?

When a woman has a fibroid, it is most often discovered during a routine pelvic exam or imaging procedures performed for other reasons. If the fibroid or fibroids do not cause any symptoms, pain, or discomfort, and are not affecting fertility- then they usually do not require treatment. However, when symptoms are present, these can be managed with medications, surgery, and by using minimally invasive techniques.

Some of the symptoms associated with fibroids are: • Unusually heavy period • Long than normal periods • Bleeding in between periods • Pressure and pain in the pelvis • Frequent urination • Lower back pain • Pain during intercourse • Difficulty conceiving

Though some women may need to have the fibroids surgically removed, more often than not, they can be eliminated using a technique known as Uterine Fibroid Embolization. This non-invasive process treats the fibroids by inserting a small catheter into the wrist, then by using x-ray technology, the catheter is guided into the blood vessels supplying the fibroids. Small gelatin beads are then released into the blood vessels, creating a blockage.

A blockage? Isn’t that dangerous?

No, in this case, it is not. Unlike a blockage to the heart or other vital organs, this particular blockage is only cutting off the blood supply to the fibroid. The results are remarkable, for, without the fibroids being able to receive vital nutrients through the blood, they can not survive.

Does this sound too good to be true?

It’s not. In fact, according to the New England Journal of Medicine, the success rate of uterine fibroid embolization is up to 95%.

The bottom line is, if you are diagnosed with having fibroids, it’s ok, and you are going to be just fine. You are not alone, and treatment is readily available. No one deserves to live with the physical discomfort associated with fibroids, so please do not hesitate to take action, and set up your appointment today.

For more information about fibroid diagnosis and treatment, or to schedule an appointment, please do not hesitate to call us at MidAtlantic Fibroid Care, at 301-622-5360.

Categories
Enlarged Prostate

Male Infertility and Prostate Conditions: A Connection?

These days, much is written and talked about when it comes to female infertility issues, but what about male infertility issues? And what role, if any, can prostate issues play in this?

Turns out, quite a lot.

The prostate is an essential part of the male reproductive system, and when it is not functioning properly or is enlarged, it can cause issues with fertility. It is estimated that 1 out of 7 couples is infertile- meaning they haven’t been able to conceive a child even though they’ve had frequent, unprotected sexual intercourse for a year or longer. Oftentimes the issue is assumed to be a problem within the female body, however, research has shown that in up to half of these couples, male infertility is playing a role.

Though prostatitis is the most common prostate problem for younger men, which can cause fertility issues- An enlarged prostate, which is most frequently a concern for men over 50 can cause issues as well.

As men enter their 40s and 50s, the prostate, which is a small gland that is usually around the size of a walnut, continues to grow. Though this is normal, at some point, if the prostate becomes too large, it can cause a slew of problems. Common issues are discomfort, urinary problems, and erection issues. Furthermore, in cases where the enlarged prostate obstructs the flow of semen or alters the direction of its flow, fertility issues can arise.

That being said, male fertility issues can be caused by a slew of other factors, and an enlarged prostate is just one of them. Some of these are:

  • Problems with sexual function —difficulty with ejaculation or small volumes of fluid ejaculated reduced sexual desire, or difficulty maintaining an erection. ( all of which an enlarged prostate can be linked to).
  • Pain, swelling, or a lump in the testicle area
  • Recurrent respiratory infections
  • Inability to smell
  • Abnormal breast growth (gynecomastia)
  • Decreased facial or body hair or other signs of a chromosomal or hormonal abnormality
  • A lower than normal sperm count (fewer than 15 million sperm per milliliter of semen or a total sperm count of less than 39 million per ejaculate)

 

So what if the issue truly is a side effect of having an enlarged prostate?

If BPH is the issue, then it’s time to take a look at treatment options.

There are several ways to treat an enlarged prostate that is causing unwanted symtoms, however when it comes to fertility issues, not all treatments are considered equal. In our next article we will dive deeper into the connection between an enlarged prostate and fertility issues, and more importantly, look at the solutions.

Categories
Enlarged Prostate

When Fear Affects Your Health

In today’s world, at least in the United States, awareness is everywhere, about everything. No longer are personal struggles hidden behind closed doors. People are speaking out, writing books, going on talk shows, and starting ad campaigns about everything from recovering from addiction, abuse, cancer, erectile dysfunction, and prostate conditions.

So why is it that so many men still avoid speaking with their doctor about their prostate issues?

For men who experience symptoms associated with an enlarged prostate or other prostate conditions- there are two major impediments to seeking treatment.

The first one is embarrassment. Many men were raised to “be a man” and not ask for help- which is a terrible way to be and can cause a lot of unnecessary stress, and pain, and can even lead to a death that could have been prevented.

The other big issue that often leads to avoiding seeking treatment is fear. This is especially true when it comes to prostate issues, as men are wired to be instinctively protective when it comes to their reproductive parts. Fear about what the diagnosis may be, and the treatment that will be necessary, can often stand in the way of seeking the help that is needed.

Rather than risk finding out that the issue is something more serious like the big “C” diagnosis- cancer, or if it will require surgery, medications, etc.- some will try and ignore the problem altogether- practicing the old “ignorance is bliss” idea.

But ignorance is not bliss. In fact, by avoiding addressing prostate issues head-on with your doctor, BPH symptoms can become painful, disruptive, and interfere with everyday activities and enjoyment. They can affect relationships, stress levels, and mental health problems, and- without proper treatment, the symptoms only become worse.

So what’s the solution? First of all, it’s important to know that you are not alone.

As many as 14 million men in the United States have symptoms of BPH, and worldwide, it is estimated that 30 million men have symptoms. The prevalence of BPH is so frequent, that in some regards, it’s become normal and even at times inevitable. Given that the prostate grows as a man ages, many older men start to experience the symptoms of this around 60. In fact, by age 60, half of all men will have an enlarged prostate, and by age 85, it is estimated that 90%. of all men will have BPH.

Next, knowledge is key- and learning about treatment options can actually put your worried mind at ease.

Some common treatment methods are using medications such as alpha-blockers and 5-alpha-reductase inhibitors (5-ARIs). Your doctor may prescribe one or both types, depending on your symptoms and the size of your prostate gland.

Another great treatment option is Prostate Artery Embolization, which is a non-invasive procedure. PAE is performed through a small catheter inserted by your interventional radiologist into the artery in your wrist or groin. The interventional radiologist will then guide the catheter into the vessels that supply blood to your prostate, using tiny round microspheres (particles) that are injected through the catheter and into the blood vessels that feed your prostate to reduce its blood supply. Following this procedure, the prostate will begin to shrink, which will relieve and improve symptoms within days of the procedure.

So don’t let fear or embarrassment keep you from seeking the help you need. Talk to your doctor about any prostate symptoms that you are experiencing, and find out what treatment options are best for you. You may be pleasantly surprised to find a solution that is much simpler and more effective than you may have thought.

Categories
Enlarged Prostate

Hot Baths, Hot Tubs, and Prostate Conditions

Sometimes there’s nothing better than the soothing relaxation of submerging in a hot tub. Whether it’s after a particularly grueling workout, or a stressful workday- spending time relaxing the body and mind in a hot tub can be very beneficial. But what effect if any, does it have on prostate health?

Studies have found evidence that soaking in a hot tub or hot bath can help decrease inflammation. This can be particularly helpful for men dealing with the uncomfortable symptoms of an enlarged prostate.

According to a study in the Scandinavian Journal of Urology and Nephrology, regular use of a hot tub or a hot bath increases blood circulation in the pelvic area and can ease the constriction of the urethra, thus providing some relief. They also found clear indications that these benefits are due to the heat of the water, and not necessarily what’s in it.

For example, some claim that the only way to get the benefits of heat therapy is to add Epsom salts or other bath salts into the water to help calm symptoms. However, there isn’t much evidence to back this claim. In fact, research primarily shows that the heat of the hot tub or bath relaxes the tightened pelvic muscles. Not only is a hot tub or bath a fast reducer of muscle tension in the pelvis, it can also reduce levels of stress and anxiety, which can aid in recovery.

Though hot water submersion can help relieve symptoms, it is not a cure for prostate enlargement or prostatitis. Men that use hydrotherapy to reduce symptoms, often report that they feel better when they are in the hot water but the effects tend to fade soon after they get out. Nevertheless, the relief of time spent in a hot bath or hot tub can be a true gift to those suffering from pain in the pelvis-  as more often than not, any reduction of symptoms for any length of time is welcomed by those suffering from prostate conditions.

When it comes to using a hot tub, whether it’s your own or one that belongs to a gym or a spa- it’s important to check to make sure the tub is clean and properly maintained. It’s also important to avoid water that is too hot. Most studies recommend that the water isn’t any hotter than 104°F (40°C).

Another important factor is to drink plenty of water and limit your time in the tub. Hot tubs make you sweat, and can leave you dehydrated, which will only exacerbate prostate symptoms.

Therefore to get the benefits of relaxation and a reduction in inflammation, most research recommends spending 10 to 15 minutes, or longer if the temperature is lower or you are comfortable.=

Lastly, this may seem obvious- but a critical aspect of using a hot tub as opposed to a bath at home is to make sure to shower after and thoroughly wash your body with soap. And, as tempting as it might be to make the shower cold- it’s best to avoid doing that, as this can spike your blood pressure and potentially lead to headaches, dizziness, chest pain, and other issues.

The bottom line, there is evidence to show to submerging in a hot tub or a hot bath regularly, can help provide temporary relief from the symptoms associated with prostate conditions. However, it’s important to check with your doctor to make sure this form of therapy is safe for you and your recovery. It’s also important to refrain from using any public hot tub if you are experiencing a UTI, an infection, or are recovering from a prostate procedure or surgery.

So check with your doctor, and if you get the green light, try relaxing in a hot bath or a hot tub. You might feel better physically better, and, as a bonus, mentally better as well.

 

Categories
Enlarged Prostate

Erectile Dysfunction and an Enlarged Prostate- What’s the Connection?

We’ve all seen the commercials, and heard the jokes. Or maybe you are someone or know someone who’s used it. We’re talking about viagra, and more specifically Erectile Dysfunction. Fortunately, erectile dysfunction, commonly referred to as ED,  is no longer something that’s only whispered about within a relationship, or embarrassingly disclosed to a doctor. It’s an accepted issue, with accepted solutions. However, for those with an enlarged prostate, the solution might not be as easy as a prescription and a pill.

We already know that a man’s prostate continues to grow as he ages, making an enlarged prostate, or BPH, quite commonplace. However, sometimes, without proper treatment, an enlarged prostate can be problematic. An enlarged prostate can lead to many urinary symptoms and increased urinary infections, and yes, it can affect a man’s sex life.

A study published in Mayo Clinic Proceedings looked at the link between common BPH urinary symptoms and sexual dysfunction. Researchers studied 2,115 men between the ages of 40 and 79, by having them complete a questionnaire about their sexual function and urinary tract symptoms every two years. What they found was that sexual function and severy of urinary tract symptoms had a definite inverse relationship. The more urinary problems, the less sexual function.

The study also found that the urinary tract symptoms caused by an enlarged prostate that were most associated with sexual dysfunction were:

  • A feeling of urgency
  • Needing to get up multiple times at night to urinate
  • A weak urine stream
  • Straining to start urinating

These urinary symptoms were all associated with:

  • Difficulty getting or maintaining an erection
  • The way men felt about problems with sexual drive, erection, and ejaculation
  • Sexual satisfaction problems

So the solution is to treat the BPH that is causing the urinary issues that are then leading to ED, right?

Yes, but it’s complicated.

Treating the enlarged prostate can be helpful when it comes to urinary issues and ED, however, not all treatments are created equal. In fact, some drugs that are used to treat BPH can actually cause ED and reduce sperm count. Proscar, for example, which is an anti-testosterone drug used to treat BPH has been linked to ED. In fact, studies have found that 3.7% of men using Proscar struggle with ED, and 3.3% report having diminished libido.

That being said, research has also discovered that there is a  positive correlation between drugs used to treat ED, like Viagra and Cialis, which can actually improve BPH and reduce urinary symptoms. It has also been shown that the drug Flomax, an alpha-blocker that relaxes the muscles in the prostate and bladder neck, making it easier to urinate- can improve the symptoms of BPH with a lower risk of sexual side effects.

Another treatment option that can help solve problems with ED by reducing or even eliminating the symptoms of BPH, is Prostate Artery Embolization ( PAE).

This minimally invasive procedure, which we offer here at MidAtlantic Vascular and Interventional,  has a high rate of success, with over 90% of men experiencing relief in the first year. And unlike some of the other treatment options, PAE does not affect sexual performance.

If you are one of the many men that struggle with prostate conditions that are causing or contributing to ED, there is a solution.

Please call us today to talk about your treatment options.

Categories
Enlarged Prostate

Preventing Summer UTIs

Summer is here, and with that comes sunny beach days, vacations, barbecues with family and friends, and an increase in Urinary Tract Infections.

Yep, you read that correctly. Each year, more than 8 million people are treated for urinary tract infections, and research shows that the majority of them happen in the summer. According to a report on LiveScience.com, one particular study tracked a 15% increase in diagnosed UTI cases when temperatures climb to around 80 degrees.

Why is this?

First, let’s look at what a UTI is.

A UTI is an infection that occurs when bacteria enter the urinary tract through the urethra and travel up to the bladder. These bacteria are the result of e. Coli or other bacteria which can grow in the urine, affecting both the upper and lower urinary tracts. This includes the kidneys, ureters, bladder, and urethra. This bacteria thrives in warmer temperatures, making it more likely that the urinary tract will be exposed to bacteria during the summer months.

Common symptoms of a urinary tract infection include:

  • Frequent urination
  • A burning sensation when urinating
  • A strong, persistent urge to urinate
  • Cloudy, bloody, or strong-smelling urine
  • Pelvic pain or pressure in your lower abdomen
  • Fever or chills

It is estimated that about one-third of men with benign prostatic hyperplasia will develop urinary tract infections. The reason is, that when the prostate gets bigger, it can squeeze or partially block the urethra, which leads to problems urinating, such as the inability to empty the bladder completely. That stagnant urine can then act as a growth medium for bacteria, which can potentially lead to a UTI.

Given that BPH is most common in older men, this can also coincide with other problems, such as fecal incontinence. This occurrence can significantly increase the likelihood of developing a UTI. One way this can be avoided is to always wipe from front to back after going to the bathroom. This will prevent bacteria, such as ecoli, from having access to the urethra. Another contributing factor to UTIs is the long-term use of urinary catheters since using a catheter can also introduce bacteria into the bladder.

So what can be done to help prevent a UTI this summer?

Practice safe sex: Condom use can help prevent bacterial infections that are transmitted through sexual contact. As well as urinating after sex to clear out any bacteria that may have entered the urethra.

Don’t “hold it in”: Urinate when you feel the urge. Holding it in can lead to a collection of bacteria in the bladder or urinary tract.

Use good hygiene: Wipe from front to back after bowel movements, and wash your hands thoroughly afterward.

And a big one, when it comes to the summer months, is wearing the right clothing and drinking enough water. This means, instead of playing that game of beach volleyball in your wet swimsuit, which can promote bacterial growth, switch to a dry pair of shorts.

As for drinking enough water, this is critical for a number of reasons- one being, that dehydration can increase the likelihood of a UTI. So, in order to avoid dehydration, it’s important to sip cool drinks throughout the day. Not only can water help to prevent UTIs, but it also helps our blood to more efficiently transport nutrients and oxygen throughout the body. Even more, staying hydrated lubricates joints, keeps mucus membranes moist, and helps regulate not only our body temperature but also our heart rate and blood pressure.

Most UTIs are easily treated with antibiotics, depending on the bacterial strain, and do not cause significant complications. However, if left untreated, UTIs can cause many serious issues, most commonly, kidney infections. These infections can cause permanent damage, including reduced kidney function, scarring, and more. And, if the infection spreads from the kidney to the bloodstream it can even cause septicemia – which can be life-threatening.

If an underlying cause of a UTI is an enlarged prostate, treatment may be needed to avoid a recurring infection. Undergoing a procedure such as Prostate Artery Embolization, which we offer here at MidAtlantic Prostate Care, can improve lower urinary tract symptoms caused by a Benign Prostatic Hyperplasia, thus helping you to avoid not only UTIs but other uncomfortable symptoms as well.

For more information, call us today at: 301-622-5360.

Categories
Enlarged Prostate

To Stand or Not To Stand

Believe it or not, when it comes to urinating with prostate issues- sitting down may be the best choice.

According to research from the Leiden University Medical Centre in the Netherlands, “sitting down to pee allows for a more favorable urodynamic profile”. This means, roughly, the flow of uring is stronger which can help keep prostate symptoms at bay.

Researchers found that when men stand at a urinal, muscles around the lower abdomen, pelvis, and spine are activated- which can actually prevent proper and complete urination- and, in turn, adversely affect the prostate.

This kind of study isn’t new. The researchers stated that “Ever since men had the choice to urinate either standing or sitting, the optimal voiding position ( squatting) has been a topic of discussion.” However, they acknowledged that “Only a handful of studies have investigated the effects of voiding posture on urodynamic parameters by comparing the standing versus the sitting position.” Therefore they went further and conducted a meta-analysis of studies regarding Lower Urinary Tract Symptoms ( LUTS).

After analyzing a whopping 2,352 publications and 96 studies, the team was able to narrow down the material to the most viable studies.

What did they find?

They found that the findings were consistent across each study, saying “We found that in patients with LUTS the sitting position is associated with a trend towards a more favorable urodynamic profile.” The profile confirmed each measure they hypothesized about: When men with LUTS sat down to urinate, they did so faster, longer, at a greater pressure, and released more urine than men with LUTS who stood.

Sitting down to urinate is especially beneficial to older men with prostate problems. According to urologist Jamin Brahmbhatt M.D., in an interview published in the online publication Fatherly, “Men may start peeing sitting if their prostates are large and they need to help relax the pelvic muscles in an effort to help push the urine out.” As a result of emptying their bladders more effectively, these men can reduce the risks of cysts and a bevy of other health complications.

In Japan, a new study has shown that since the beginning of the pandemic more Japanese men than ever, are sitting down for relief. The study found that 70% of men sit, compared to 51% a few years back. There is also evidence to support a cultural change surrounding the habit in Germany, France, Sweden, The Netherlands, and Taiwan.

Though there are many health benefits to sitting versus standing, let’s not overlook another contributing factor as to why more men are sitting down to pee- many mothers and partners want them to. Why? It’s quieter, it’s cleaner, and they never have to tell you to put down the toilet seat, again.

So whether you sit or stand to urinate, is ultimately up to you. However, if you do have a prostate condition, or are struggling with LUTS, maybe give sitting down the old college try. It could help you feel better, sleep better, and… it could make your partner happy to never have to put the seat down again.

Categories
Enlarged Prostate

Swimming for Prostate Health

The weather is warmer, the pools are open, and it’s time to swim- especially if you’re looking to maintain prostate health.

Swimming is a low-impact form of exercise that provides a cardio workout, helps improve muscle strength, and has numerous health benefits that contribute to overall prostate health.

Though all exercise is beneficial to overall health, when it comes to prostate health, particularly for those recovering from prostate cancer, prostatitis, and any other prostate condition- swimming may be the best choice. Though biking has many cardiovascular benefits, it puts pressure on the perineal area ( the area between the anus and scrotum), which can exacerbate uncomfortable symptoms and potentially make things worse.

Swimming, like yoga or pilates, stretches the muscles in a way that feels good and can is also easy on the joints. The buoyancy of being in the water, takes the pressure off of the pelvis and the prostate, allowing for all the benefits of a cardio workout without the risks of irritation.

Research has also shown that swimming can boost overall brain health. Evidence has shown that not only can it improve mood, cognition, and immune response- but it can also alleviate stress, benefit the central nervous system, and- the limited breaths during laps can even help the body to use oxygen more efficiently.

When it comes to swimming, one of the challenges is finding access to a local pool. If you’re lucky enough to have one of your own- use it. Otherwise, pools can be found at local gyms, and many have set times when the pool is exclusively used for working out. Even just swimming once a week, when combined with another form of exercise, such as walking or jogging, can make a big difference.

So what kind of swimming is a workout? Do you just swim back and forth from wall to wall? And for how long?

All the different strokes of swimming can be a good workout. Whether is breaststroke, backstroke, front crawl, side swimming, kickboard kicking, or doggy paddling. It’s all swimming and it’s all beneficial- though maybe leave the doggy paddling to the dogs. To get a good swimming workout, most trainers suggest starting with 15 to 20-minute swims, and then gradually increasing it to 30 minutes.

Of course, this isn’t without taking breaks and making sure to stay hydrated. It’s surprising how many swimmers become dehydrated, as sometimes the sweat from all the exertion gets lost in the pool. But just like running, biking, hiking, and another exercise- hydration is crucial.

Alex Kostich, a former Standford University swimmer, believes in the benefits of swimming. And has even outlined a work-out for those interested in adding swimming to their exercise routine. She laid out the following swim work-out, which can serve as a helpful guide- however, it is just that- a guide. This workout is not the only way to exercise in the pool, but it can give some ideas as to how to structure a workout.

Sample: Basic Training Swim Workout

Warmup: 2 laps (100 meters) Rest

1 lap easy 1 lap fast (repeat five times, with no rest if possible: 500 meters) Rest

2 laps KICK (100 meters)

1 lap backstroke 1 lap freestyle 1 lap breaststroke 1 lap freestyle (200 meters) Rest

Swim down 2 laps (100 meters)

Total: 1,000 meters

Kostich says that “The above workout is an outline for someone wanting to achieve basic conditioning while maintaining muscle tone and flexibility. If it is too much of a challenge, you may need a few swimming lessons to correct your technique before tackling the sets above.” Also, if it’s too much of a challenge, just do what you can do. Start small, even 10 minutes and pay attention to your form- you may discover that you could use a little help with your form and technique.

The bottom line, swimming is an excellent choice when it comes to overall health, and prostate health. It’s a low-impact form of cardio that provides a full-body workout and can aid in weight loss, muscle tone, and development, as well as cardiovascular health- all while reducing stress, improving mood, and best of all- It’s fun!