How to support your prostate health

Getting up for the loo again? A change in your toilet habits might be easy to brush off as ‘just getting older’, but your prostate could be part of the picture. Prostate changes become more common with age and they can sometimes affect how often or easily you pee.^1,2 Age isn’t exactly something you can negotiate with but there are other parts of your health you have more say over. 

Research is exploring how factors including diet and physical activity may be linked with prostate health.³ So rather than waiting until your prostate demands your attention, what can you do now? Here are the everyday habits worth having on your radar – and the symptoms you shouldn’t ignore.

A small number of studies have also focused on whether certain foods could be more effective at supporting your prostate health than others. From the humble tomato to a cup of green tea, here are three different foods that researchers are currently exploring in relation to prostate health:

Tomatoes are a fantastic addition to a healthy diet and contain a powerful antioxidant called lycopene – in fact, it’s lycopene that gives most tomatoes their striking red colour.^5,6 Some research has also explored whether lycopene may play a role in prostate health, although the evidence is mixed and more research is needed.^7,8,9 The body absorbs lycopene much more easily once it’s been cooked – even more so when cooked with a little olive or coconut oil, as it’s fat-soluble.¹⁰ So, why not try making your own pasta sauce or roasting some tomatoes to go in a salad?

Cruciferous vegetables are a family of veg which includes broccoli, cauliflower, cabbage, kale, sprouts, rocket and more.¹¹ In some studies, researchers found that those who ate more cruciferous vegetables had a lower risk of prostate cancer than those who ate less.^12,13 However, in other studies, it was made clear that more research and human trials were needed to assess whether cruciferous vegetables specifically can actually affect prostate health.^14,15

Whatever future research finds about prostate health, cruciferous vegetables are a fantastic, healthy addition to any diet. They’re full of fibre, plus vitamins and minerals like iron, vitamin C, magnesium and potassium that all play important roles in your body.¹⁶

Already a green tea drinker? Your daily cuppa has caught researchers’ attention for more than its refreshing taste. Green tea contains plant compounds called polyphenols, including a group known as catechins, which are being studied for their potential role in prostate health. There are some interesting early findings. In one small study, men experiencing lower urinary tract symptoms were given a green and black tea extract for 12 weeks. Researchers reported improvements in some urinary symptoms and measures of quality of life.¹⁷ 

However, the study was small and used a concentrated tea extract – not simply a mug of green tea – so we can’t assume drinking green tea would have the same effect. For now, think of green tea as something you can enjoy as part of a varied, balanced diet rather than a treatment for prostate symptoms. If you already like it, though? There’s no need to put the kettle away.

We know that drinking too much alcohol can affect our health. Over time, regularly drinking above recommended levels can increase your risk of problems with your heart and liver, as well as some types of cancer.¹⁸ When it comes to prostate health, the picture is less clear. Some studies suggest alcohol may increase the risk of prostate problems, including prostate cancer, while others haven’t found a clear link.¹⁹ 

What we do know is that alcohol is a diuretic, meaning it can make you urinate more often. Some research suggests this may irritate the bladder and make symptoms of prostate problems worse. The evidence is currently conflicting though and it needs further research.^20,21 So, how much is too much? The NHS recommends drinking no more than 14 units of alcohol a week – around one and a half bottles of wine or six pints of average-strength beer.^22,23

Eating a lot of red and processed meat has been linked with some health risks, particularly an increased risk of bowel cancer. When it comes to prostate cancer, however, the evidence is less clear.²⁴ Red meat is a good source of protein, iron, zinc and B vitamins.²⁴ So, instead of cutting it out completely, try limiting your intake – the NHS recommends around 70g of red or processed meat per day.²⁴

Ultra-processed foods, including fast foods, can be loaded with unhealthy fats, salt, refined carbohydrates and added sugars, which aren’t great for your health when consumed in large quantities.²⁵ However, it's important to remember that not all processed foods are unhealthy. Some processed foods, such as canned beans or frozen vegetables, can be part of a healthy diet. Processing can also help make foods safe, add additional nutrients or help them last longer. Research into ultra-processed foods and prostate health is still developing, so it’s the overall quality of your diet that matters most.

And if you notice any changes in your urinary habits or other possible prostate symptoms, speak to your doctor rather than waiting for them to go away. Want to know more about men’s health? Find out the seven symptoms men should never ignore or read everything you need to know about male hormones...