Dear Dr G,We recently welcomed the New Year, and many of us have embraced New Year resolutions.At the age of 50 in 2025, I aim to improve my health – especially my prostate health. I confess to having led a sedentary lifestyle. After seeing my father suffer from an enlarged prostate, leading to urine retention, catheterisation, and surgery, I am determined to focus on my prostate health.I currently have mild urinary symptoms and hope early prevention will avoid catheterisation and surgery. A urologist recommended medication, but I am worried about taking drugs for life. I want to explore natural methods to slow the ageing of my prostate.With this New Year resolution, I hope to seek your dietary guidance, Dr G. Let’s start with the basics. What exactly is the prostate, and what symptoms indicate enlargement? Which diet benefits the prostate, and which foods are harmful?I look forward to your advice and wish you a healthy New Year!Regards, Prostate Philips The human prostate is a walnut-sized organ responsible for semen production, crucial for sexual and reproductive health. Unlike other ageing organs, the prostate continues to grow throughout a man’s life. This natural enlargement often leads to Benign Prostatic Hyperplasia (BPH), causing urinary symptoms like slow flow, dribbling, and frequent urination. In severe cases, it can lead to urinary tract infections, stones, and renal impairment. The prostate’s growth is primarily driven by sex hormones, especially testosterone, which converts to dihydrotestosterone in the gland, promoting cell growth. Certain foods and drinks can influence prostate health by affecting hormone levels. Thus, dietary habits significantly impact overall health, including prostate health. Fruits and vegetables, particularly tomatoes, contain lycopene, a powerful antioxidant. Some studies suggest a lycopene-rich diet may reduce the risk of prostate cancer. A review of 24 studies showed men who consumed more tomatoes had a lower risk of developing prostate cancer. Lycopene’s antioxidant properties decrease cell damage and slow cancer cell production. Other studies suggest cruciferous vegetables may reduce prostate growth. Though the science is unclear, these vegetables contain phytochemicals like sulforaphane, which may target and kill cancer cells while sparing normal prostate cells. Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts, all linked to better prostate health. While more studies are needed, some research links soybean isoflavones to reduced prostate enlargement. Legumes, including beans, peanuts, and lentils, contain phytoestrogens like isoflavones. One review found those who consumed the most phytoestrogens had a 20% reduced risk of prostate cancer. Phytoestrogens offer antioxidant properties, hormone regulation, and promote cell death. Nuts are rich in zinc, a trace mineral found in high concentrations in the prostate, helping balance testosterone and DHT. Shellfish and legumes are also high in zinc. Reviews link higher omega-3 fat consumption to a lower risk of high-grade prostate cancer. Salmon is rich in omega-3 fatty acids, which help prevent and reduce inflammation. Other cold-water fish, like sardines and trout, also contain these fats. Strawberries, raspberries, and blackberries are excellent antioxidant sources, removing free radicals that cause damage over time. Citrus fruits like oranges, lemons, limes, and grapefruits are high in vitamin C, which may help protect the prostate. A healthy diet for an enlarged prostate involves more than eating beneficial foods; it also means avoiding harmful ones. Red meat and dairy products should be avoided. Research suggests avoiding red meat may improve prostate health. Daily meat consumption may triple the risk of prostate enlargement. Reducing butter, cheese, and milk intake may also alleviate BPH symptoms. Caffeine acts as a diuretic, increasing urination frequency and urgency, while alcohol can stimulate urine production. Avoiding alcohol may improve BPH symptoms. The New Year brings hopes and dreams for a healthier life. Though many abandon resolutions by the end of January, people often ask Dr G for prostate health advice. His view is that health literacy is the first step to becoming a healthier person, not just for the prostate. On that note, wishing all readers a happy and healthier 2025!
