Men’s health spotlight: prostate care you can’t ignore
When thinking about long-term health, prostate care often isn’t at the forefront of our minds until a problem arises. However, the prostate plays a crucial role in men’s overall health and well-being, so it’s important to keep it on your radar to support long-term health and happiness for yourself or your partner.
If you’ve ever thought about your prostate, here’s what you should 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 sperm, through the penis during orgasm.
The prostate is important for more than just urinary and reproductive health; maintaining a healthy prostate can support higher energy levels, fewer health concerns, and overall vitality. Prostate issues can significantly affect quality of life, making it essential to prioritise prevention, even if it doesn’t feel urgent right now.
|
As men get older, especially from around the age of 50, it is very common for the prostate to increase in size. This condition is called benign prostatic hyperplasia (BPH), also known as benign prostate enlargement (BPE). It occurs when the cells in the prostate gland begin to multiply and the gland gradually becomes larger. While the exact cause is not fully understood, it is thought to be related to natural changes in sex hormone levels as men age. Common Symptoms of BPHIf the prostate becomes enlarged, it can press on the urethra (the tube that carries urine out of the body) and affect how you pass urine. Common symptoms include:
If you notice any of these symptoms, it is important not to ignore them. Speaking to your doctor can help identify the cause and ensure you receive appropriate advice and treatment. Testing for BPHTo find out whether your symptoms are due to BPH or another condition, your doctor may recommend a series of tests. Some of these can be done in your GP’s surgery, such as blood tests and urine tests, while others may require a visit to the hospital or a specialist clinic. Your doctor will also want to rule out more serious conditions, such as prostate cancer. A key investigation is the prostate-specific antigen (PSA) blood test. PSA is a protein produced by the prostate, and levels in the blood can rise when the prostate is enlarged or irritated. However, raised PSA levels do not automatically mean you have cancer. PSA can also be affected by benign prostate enlargement, infections, inflammation, and certain recent medical procedures or surgeries involving the prostate or bladder. Your healthcare provider will interpret your test results in the context of your age, medical history, and symptoms, and will discuss the most appropriate next steps with you.
Dietary strategies for supporting prostate health
Keeping your blood sugar levels steady is beneficial for your overall health and can also support your prostate. Aim for a healthy balance of protein, fibre, slow-release starches, and healthy fats at each meal. Try to include a good source of protein every time you eat, choose wholegrain options for foods like pasta, rice, and bread to help prevent blood sugar spikes, and fill at least half your plate with a variety of colourful vegetables.
A diet rich in plant-based foods provides essential vitamins, minerals, and antioxidants that help protect the prostate. Foods such as tomatoes (rich in lycopene), broccoli, and green tea have all been linked to better prostate health. These nutrients help to reduce inflammation and combat oxidative stress, both of which can contribute to prostate problems.
Not all fats are created equal, and one type in particular deserves a regular place in your diet: omega-3 fatty acids. These beneficial fats are found in oily fish such as salmon, mackerel, and sardines, as well as in walnuts, flaxseeds, and chia seeds. Omega-3s help reduce inflammation and may lower the risk of prostate diseases. At the same time, reducing your intake of saturated fats and highly processed foods—which can promote inflammation—is another positive step for your long-term health.
Sesame and pumpkin seeds are naturally rich in zinc, an important mineral for prostate health. Research suggests that men with prostate problems may have lower zinc levels than those without issues, so including zinc-rich foods regularly can be a simple, proactive way to offer your prostate some extra support.
Excessive alcohol and caffeine can irritate both the bladder and the prostate, especially in men who already experience urinary symptoms. Reducing, or where possible avoiding, alcohol and caffeine can help prevent these issues from worsening and support greater comfort and wellbeing day to day. Lifestyle strategies for supporting prostate health
Carrying excess weight, particularly around the waist, can increase the risk of prostate problems and other midlife health issues. Following a balanced, nutrient-rich eating pattern – such as the Mediterranean-style diet mentioned earlier – together with regular physical activity can help you maintain a healthy weight and support long-term prostate health.
Regular exercise is one of the most powerful tools for protecting your prostate. Staying active helps you manage your weight, improve circulation, and may reduce the risk of developing prostate issues. Aim for at least 150 minutes of moderate-intensity activity each week, such as brisk walking, cycling, or swimming.
Even if you feel well and have no obvious symptoms, it’s important to stay informed about your prostate health. Early detection can make a real difference. If you’re over 50 – or have a family history of prostate problems – speak to your GP about regular prostate screenings and any changes you notice. Having these conversations early helps identify potential issues sooner. An uncomfortable truth
Prostate cancer is the most common cancer in men, and the numbers are rising:
Source: Prostate Cancer UK By starting to incorporate these simple lifestyle strategies into your daily routine, you can actively support your prostate health and overall well-being. If you’d like personalised guidance on your diet and lifestyle, you’re very welcome to book a complimentary 30-minute well-being assessment with me via Zoom or WhatsApp. You can schedule a time that suits you here: |
|
