Honouring my dad - how nutrition & lifestyle can help support prostate health

Prostate cancer is one of the most common cancers affecting men today.

For me, this topic is deeply personal. I watched my dad face this disease with incredible courage, and I learned more than I ever expected about nutrition, resilience, and love. Before he passed, I promised him I’d share what I’d learned to help others — even if it was just one person.

If this post helps you, or someone you care about make changes that support prostate health, then I’ve kept that promise.

While we can’t control everything, lifestyle choices can make a real difference.

Understanding Prostate Cancer

Prostate cancer develops when cells in the prostate gland grow uncontrollably. Factors like age, family history, and genetics play a big role but lifestyle, especially nutrition, can also influence risk.

While no single food or supplement can prevent prostate cancer, a growing body of research suggests that certain dietary patterns can support better prostate health and may lower the risk of disease progression.

Here’s what the latest research tells us about how food and lifestyle can help protect prostate health.

Embrace a Plant-Based Diet

Don't worry, you don’t need to go fully vegan or vegetarian to gain the benefits, but shifting the balance of your plate towards more plants can help. Plant foods are typically rich in active plant compounds like antioxidants and phytonutrients, along with fibre that can help protect cells and regulate cellular processes in our body.

Filling your plate with a variety of plants is a simple, effective way to support prostate health;

• Tomatoes - naturally rich in lycopene, a powerful antioxidant that’s been linked with a lower risk in some studies, particularly when eaten regularly and in cooked forms like sauces or tomato paste. While research only shows an association rather than a guarantee, tomatoes are still a nourishing addition to any diet

• Cruciferous veg like broccoli, kale, and cauliflower contain sulforaphane, a plant compound that is linked to supporting the health of our cells -another good reason to keep them in regular rotation

• Colourful fruits and veg – from blueberries to spinach, they offer a wide spectrum of vitamins, minerals, and antioxidants that help your body protect and repair itself

Even small swaps can make a real difference over time: for example. adding lentils to your stews, choosing whole grains over the white refined varieties, or toss an extra handful of greens onto your plate. Little by little, done consistently, these choices help build lasting habits and a strong foundation for long-term health.

Choose Healthy Fats

Not all fats are created equal. Some, like trans fats and saturated fats, when eaten in excess can contribute to dis-ease in our body, while healthier unsaturated fats — such as omega-3s — can support our health.

Think:

• Salmon, mackerel, or sardines

• Walnuts

• Flaxseeds and chia seeds

• Olive oil and avocados

Try swapping red or processed meats for fish a few times a week , and drizzle olive or rapeseed oil over salads or veggies instead of using butter.

Consider Dairy in Moderation

Some studies indicate a potential connection between high dairy consumption and increased prostate cancer risk and while research remains inconclusive, it's still beneficial to moderate dairy consumption, especially full-fat options and consider plant-based options e.g. almond milk, coconut or oat based yogurts.

It’s all about finding what feels sustainable and supportive for you.

Stay Hydrated

Water plays a crucial role in every system of the body, including prostate health. Staying hydrated supports kidney function and helps the body flush out waste efficiently. Aim for around 8 glasses of water a day, adjusting for your activity level. Herbal teas like green tea or rooibos are also delicious alternatives and can be great additions for gentle hydration.

Incorporate Regular Activity

While this post focuses on nutrition, regular movement is just as important. Regular activity helps maintain a healthy weight — which matters, as obesity is linked to higher prostate cancer risk.

We should be aiming for around 150 minutes of moderate activity a week (like brisk walking or cycling), plus some strength activity twice a week. And remember, you don’t have to go all out - even short daily walks or stretching count.

Remember, something is better than nothing and any regular movement counts, no matter how small.

Limit Ultra Processed Foods and Sugars

Ultra processed foods make up about 1/2 the foods we eat in the UK. Studies have linked diets high in ultra processed foods to cancer. While we don't need to cut them out completely, we should focus on a whole, minimally processed diet, and limit sugary snacks, soft drinks, and fast food.

Reading labels mindfully can greatly improve your food choices. As a general rule, aim to select foods that have fewer ingredients and aim for whole, recognizable foods most of the time. Be proactive in checking labels for sugar, fat and salt levels.

Be Smart with Supplements

Some men turn to supplements to support prostate health, but it’s best to proceed with care. Nutrients like vitamin D, selenium, and zinc are being studied for their potential benefits, but more evidence is needed, and doses matter.

There's a bunch of information in the media, on social media and across various different platforms and it can be confusing and overwhelming to know what's true and relevant.

Always check with your GP or healthcare professional before starting anything new, especially if you take medication or have other health conditions. They are aware of your full medical history and can provide solid guidance and advice as well as being a credible source of information to tap into.

Mind your Portions

Eating large portions, even of healthy foods, can lead to weight gain, which is a known risk factor for prostate cancer.

Here are some strategies to manage portion sizes:

• Use smaller plates to encourage smaller servings,

• Measure food portions when preparing meals,

• Use the '1/4, 1/4, 1/2 rule' at mealtimes: aiming for 1/4 plate fibre-rich carbs, 1/4 plate lean protein e.g. chicken, tofu, fish, beans and 1/2 plate veggies

• Pay attention to hunger vs craving - eat when you're truly hungry rather than out of habit

  
  

Keep up with your Check Ups

Alongside dietary changes, regular health check-ups are vital for early detection and prevention of prostate cancer. Discussing family history, lifestyle factors, and any health concerns with your GPcan lead to tailored recommendations and screenings that are best suited for you.

If prostate cancer runs in your family, I recommend talking to your GP about screening tests, like the PSA blood test and digital rectal exam, starting around age 45 instead of the usual 50 and even younger - potentially in your early 40s- if a father or brother was diagnosed at young age or if multiple relatives have the condition. I

It's never too early to start the discussion.

Small Steps, Big Difference

Unfortunately, there’s no guaranteed way to prevent prostate cancer, but small, consistent choices can stack up to make a meaningful difference.

Eat more plants. Move your body. Stay hydrated. Be pro active. Get your check-ups.

And if you’re supporting a loved one through prostate cancer, know that your care, patience, and presence matter more than you realise. I’ve been there, and I promise, every small act of love and nourishment counts.