Lead nutritionist Shona Wilkinson says men need to be aware of the diet changes that could keep them healthy
Sir Chris Hoy urges others to be screened for prostate cancer
An expert nutritionist has detailed the foods men should be getting more of, and others that should be avoided, in the fight against prostate cancer. Shona Wilkinson, lead nutritionist at supplement brand, DR.VEGAN , said there is a lot of misunderstanding around prostate health, and there are hings men can do to support their wellbeing.
Shona said 31% of men don’t even know what their prostate is for, and added: “The prostate is a small gland around the size of a walnut, situated below the bladder in men. It forms part of the male reproductive system, producing seminal fluid designed to nourish and transport sperm. As men age, the prostate often becomes enlarged in a condition known as Benign Prostatic Hyperplasia (or BPH). Though BPH is not cancerous, it can cause some uncomfortable symptoms.
“1 in 8 men, however, will be diagnosed with prostate cancer during their lifetime, so it’s vitally important to make note of any symptoms you may be experiencing that may indicate something is wrong. This includes frequent urination, weak or interrupted urine flow, difficulty urinating, an urgency to urinate, or straining to urinate. If you are experiencing any of these symptoms, it’s important to see a doctor as soon as possible, as early detection and treatment can help prevent complications.”
Foods to avoid for prostate health
Red meat and poultry : Red meat and poultry can increase the risk of prostate enlargement due to their high saturated fat content. If you do eat meat, try adding a couple of plant-based meals into your diet and increase the meat-free days as you find plant-based foods that you like. If you already have prostate problems, try a completely plant-based diet.
Dairy products: Studies suggest that high intake of dairy may increase the risk of developing prostate cancer and aggravate BPH. There are plenty of plant-based milks and cheeses that make a delicious alternative to dairy, so perhaps try giving these a go.
Cereals, breads and starch : In addition to a plant-based diet, it’s important to reduce your sugar and starch consumption, as these foods also increase your risk of prostate issues. This may seem like a challenge, especially when going plant-based, but a diet based on fruit and vegetables is the key to a healthy prostate.
Caffeine and alcohol : Both caffeine and alcohol can irritate the bladder and increase urinary symptoms. Caffeine and alcohol play a huge role in the lives of many people, so it’s not always easy to ditch both entirely. Try consuming both in moderation, looking for ways to reduce your intake where possible, perhaps by substituting in caffeine-free and alcohol-free alternatives. In doing so, you’ll also notice an improvement in your sleep, which can have a whole host of benefits for your overall health.
Spicy foods: Research suggests that spicy foods can irritate the lining of the bladder, leading to inflammation – if you’re already struggling with symptoms of poor prostate health, this additional inflammation can cause you real trouble. Spicy food can also make your urine slightly more acidic, which can irritate the prostate even further!
High-salt foods : Eating high-salt foods can contribute to high blood pressure, leading to inflammation of the prostate. Reducing your salt intake can help to reduce this inflammation – it can also decrease the pressure on the bladder by reducing the amount of water your body holds onto.
Foods that support prostate health
Tomatoes (Lycopene) : Tomatoes contain a useful antioxidant called Lycopene. Lycopene has been linked to lowering the risk of prostate cancer and may also help to reduce prostate inflammation. It’s best to consume them cooked, as this increases the activity of lycopene in the body.
Cruciferous vegetables : Vegetables like broccoli, cauliflower, and brussels sprouts contain sulphur compounds that may protect against cancer and reduce inflammation. These foods are also great for your skin, heart, and immune health, so it’s important to get as much into your diet as possible.
Omega 3 fatty acids : Omega 3s can support overall prostate health, as well as our joint health, heart health, and brain health. Omega 3 can be found in fish like tuna, mackerel and salmon, as well as within flaxseeds, chia seeds, and walnuts. If you’re someone who struggles to incorporate these foods into your diet, try adding a supplement like Omega 3 into your routine to keep you topped up all year round.
Zinc-rich foods: Zinc, found in pumpkin seeds and legumes, is stored within the prostate. This not only stops the prostate from becoming enlarged, but may also help to shrink a prostate that’s already swollen.
A daily supplement: In addition to a healthy diet, certain supplements are designed to support prostate health. This includes supplements like Men’s ProMulti , which is a formula including vitamins, minerals, amino acids and probiotics to support the changing health needs of men over the age of 45.
Green tea: Rich in antioxidants, green tea has been shown to have anti-cancer properties and may benefit prostate health. Green tea contains a low-level of caffeine and makes an excellent replacement for coffee for those looking to wean themselves off!
While diet plays a huge role in the health of the prostate gland, diet alone may not be enough to shrink an enlarged prostate completely. A diet rich in anti-inflammatory and antioxidant-rich foods can reduce oxidative stress and inflammation, which are linked to prostate enlargement. This, accompanied by medical treatments and a healthy diet may improve quality of life.