In the sixth of a series of articles on men's health, Nutritionist Belinda Rennie looks at the role diet and lifestyle can play in preventing prostate cancer.

Though prostate cancer is the second leading cause of cancer death in men it does not receive as much resources or media attention as breast cancer. Because it is generally a slow growing form of cancer that affects men in later life with sometimes few symptoms, it can go unnoticed and untreated with a devastating effect on a man's life.

The prostate is a walnut sized gland found below the bladder that is responsive to hormonal changes associated with ageing. The imbalance between the hormones testosterone and oestrogen – how they are metabolized and removed from the prostate – can contribute to abnormal cell growth and enlargement of the prostate. As with many other cancers including breast cancer, diet and lifestyle can play a critical role.

Discussing with a doctor any symptoms of prostate problems such as pain or burning sensation on urinating, frequent urination or blood in the urine helps clue men into the importance of looking after their unique physiology. Including the prostate in your annual medical check up with a digital rectal examination (DRE) over the age of forty is a good idea. A blood test to detect high levels of a protein called prostate specific antigen (PSA) is a useful diagnostic test along with an ultrasound in the context of a full examination if the prostate is found to be enlarged. Screening for prostate cancer is a controversial issue as “watchful waiting”, dietary and lifestyle changes can often have the best outcome without any possible side effects of surgery and medication.

It seems that there are links between breast cancer and prostate cancer as similar foods have been shown to be protective for both cancers. A wholefood diet of primarily fresh fruits and vegetables, fish, pulses, nuts and seeds contain the major antioxidants zinc, selenium and vitamins A, C, E and betacarotene. Antioxidants help to protect the prostate from an arsenal of chemicals accumulating in the body just from the simple act of living.

Brightly coloured fruits and vegetables especially the reds in tomatoes, pink grapefruit and watermelon contain the antioxidant lycopene which has been well researched for its prostate protective effects. The cruciferous vegetables, broccoli, cauliflower, cabbage, bok choy and the greens in parsley and spinach are superfoods along with the oranges in sweet potato, pumpkin and carrots. Add berries to breakfast and smoothies and cook with plenty of garlic, onions, ginger and turmeric to spice up meals.

back to top

It is not surprising that organic foods are recommended for prostate problems. Pesticides, chemicals, hormones and antibiotics in the food supply can act as hormone mimickers contributing to imbalances in oestrogen and testosterone spurring abnormal cell growth. Eat organic wherever possible especially at the top of the food chain and limit meats and dairy products substituting with fish and soy.

The humble soya bean is a wonder food for the prostate as it can counteract the damaging effects of hormone imbalances by blocking estrogen receptor sites on cells . Using the fermented soy alternatives like tempeh and miso as well as tofu in soups and stir fries creates a more balanced bacterial environment in the large intestine assisting better elimination. Good gut health helps protect against many types of cancers not just prostate cancer.

The right types of fibre from wholegrain oats, brown rice and peas and beans also has the double whammy of keeping you regular and your cholesterol levels in check. Cholesterol damaged by free radicals due to excess animal products and a lack of antioxidants in your diet is particularly toxic to the poor prostate. You can remedy this with essential fatty acids by eating fish at least three times per week and small handfuls of sunflower, pumpkin seeds, almonds, walnuts and Brazil nuts as snacks throughout the day with a high fruit and veggie diet.

Over thirty herbs have been documented to help the prostate and of these about four herbs have been well researched in the treatment of prostate problems. These include saw palmetto, pygeum (the bark of an African tree), cernilton (flower pollen extract) and stinging nettle. Many recommended men's nutrient formulas contain combinations of these herbs along with antioxidant vitamins and minerals.

Make other changes to your life such as drinking less alcohol and replacing coffee for green tea or a herbal tea you like. Drinking water is underestimated. At least 2 litres of water during the day not only hydrates the body but keeps the prostate working well. Each change you make is another piece in the wellness puzzle along with exercise you enjoy to create a better quality of life.

back to top