Protect your prostate: simple steps for lifelong health

It’s easy to assume that prostate cancer is a disease that only affects older men. But the recent announcement by Sir Chris Hoy of his terminal prostate cancer diagnosis reminds us that it can strike at any age, including younger and middle-aged men.

The prostate plays a crucial role in men’s overall health and wellbeing so making sure it’s on your radar will be key to your (or your partner’s) long term health and happiness.

If you’ve even considered your prostate before, here’s what you need to know:

  • The prostate is a small, muscular gland in the male reproductive system that surrounds the urethra. It produces most of the fluid in semen, and its muscular contractions help propel this fluid, along with semen, through the penis during orgasm.
  • It’s important for more than just urinary and reproductive health; a healthy prostate can contribute to better energy levels, fewer health concerns, and overall vitality. Prostate problems can affect quality of life, so staying ahead with prevention is key – even if it doesn’t feel like a priority right now.
  • As men get older (50+), it’s common for the prostate to become enlarged, a condition known as benign prostatic hyperplasia (BPH) aka benign prostate enlargement (BPE). This happens when the cells of the prostate gland begin to multiply. Just why this happens isn’t understood but it’s thought to be linked to changes in sex hormones as men age.
  • Important to note, ​​BPH isn’t prostate cancer and doesn’t increase your risk for this type of cancer but the symptoms can impact your quality of life. Like so many health issues, getting a prompt diagnosis and treatment is best since there’s a greater chance of avoiding long-term complications.

Common symptoms of BHP

  • Not fully emptying your bladder
  • Nocturia (getting up to go to the loo more than twice a night)
  • Dribbling at the end
  • Incontinence or leaking
  • Straining when trying to urinate
  • A weak flow of urine
  • Pain during urination
  • Blood in your urine

Testing for BHP

You might have several different tests; some can be done at your doctor’s (like a blood test or a urine test). Others might need to be done at a hospital. It’s likely your doctor will want to rule out some more serious conditions like prostate cancer.

The blood test is called the prostate-specific antigen (PSA) blood test. PSA is a protein made in the prostate and levels rise with the prostate gets enlarged – although levels can be affected by some illnesses or recent procedures/ surgery.

Dietary strategies for supporting prostate health

  1. Balance your blood sugar levels

Eating the right balance of proteins, fibre and starches along with healthy fats has benefits for all aspects of your health. Every meal should contain a source of protein approx. 1/3 of a plate. Choose whole grain versions of foods like pasta, rice and bread to prevent blood sugars spiking, and fill your plate with veggies (at least ½ of a plate).

  1. Eat more fruit and veg

A diet rich in plant-based foods provides essential vitamins, minerals, and antioxidants that protect the prostate. Foods like tomatoes (rich in lycopene) especially tomato puree, broccoli, and green tea have all been linked to better prostate health. These nutrients help fight inflammation and reduce oxidative stress, which can contribute to prostate problems. [https://www.cancer.gov/about-cancer/treatment/cam/patient/prostate-supplements-pdq#section/_3]

  1. Don’t skimp on healthy fats

Not all fats are created equal and one type, in particular, you’ll definitely want on the menu. Omega-3 fatty acids, found in fatty fish like salmon and mackerel, plus walnuts and flax and chia seeds, help reduce inflammation and may lower the risk of prostate diseases. At the same time, if you are able to cut back on saturated fats and processed foods, which promote inflammation, you can consider this a double win.

  1. Eat foods that contain zinc

Like sesame and pumpkin seeds are naturally high in zinc, an important mineral that can be lacking in mean with prostate problems compared to those who don’t [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114577/]

  1. Limit alcohol and caffeine

Too much alcohol and caffeine can irritate the bladder and prostate, especially for men who are already dealing with urinary issues. Moderation – or avoidance – is key to preventing these problems from worsening.

Lifestyle aspects 

Keep an eye on your weight  

Excess weight, especially around the middle, can increase the risk of prostate problems – as well as a host of other midlife problems. A balanced diet (like the Mediterranean-style diet described above and regular exercise will help you maintain a healthy weight and support prostate health.

Making movement matter

Regular exercise not only helps maintain a healthy weight, but it also supports prostate health. Physical activity improves circulation and can reduce the risk of developing prostate problems. Aim for at least 150 minutes of moderate exercise per week.

Get regular check-ups

Even if you feel prostate issues aren’t a thing, do put it on your radar and be mindful of some of the symptoms. Early detection is crucial. Make sure to schedule regular prostate screenings, especially if you’re over 50 or have a family history of prostate issues. Talking to your GP about any concerns will help catch any issues early on.

There is also a handy risk checker on Prostate Cancer UK website Check your risk in 30 seconds | Prostate Cancer UK.

The food and lifestyle recommendations are great at any stage of life, not least midlife, so taking these on board regardless will stand you in good stead for the coming decades.

Uncomfortable truth: prostate problems are very common and incidence of prostate cancer is on the up

  • Prostate cancer is the most common cancer in men and rates have risen by 9% in the last decade.
  • More than 52,000 men are diagnosed with prostate cancer every year – that’s 144 men every day.
  • Every 45 minutes one man dies from prostate cancer – that’s more than 12,000 men every year.
  • 1 in 8 men will be diagnosed with prostate cancer in their lifetime.
  • You are two and half times more likely to get prostate cancer if your father or brother has been diagnosed with it, compared to a man with no family history of prostate cancer.
  • The risk of getting prostate cancer is higher if your mother or sister has had breast or ovarian cancer.
  • About 490,000 men are living with and after prostate cancer.

Source: Prostate Cancer UK

If you would like review your current diet or need support in losing weight to help reduce your risk of developing prostate issues please call me on 07734111347 or email on Fiona@nourishfromwithin.co.uk to arrange a free 20 minute Health Review call.