November marks Movember, a month dedicated to raising awareness of men’s health issues such as prostate cancer, testicular cancer, and mental health. As a Nutritional Therapist, I often see men over 40 who are doing their best to stay healthy, yet are unsure what changes really matter as they age.
One of the most important areas to support during midlife is prostate health.
Why the prostate deserves attention after 40
The prostate naturally grows larger with age. For some men, this is normal and harmless. For others, it can lead to symptoms such as:
- Waking at night to urinate
- A weak urine flow
- Discomfort or pelvic pressure
- Feeling unable to empty the bladder fully
While these symptoms are common, they are not something to ignore. Early awareness can make all the difference.
Nutrition plays a vital role
Your prostate responds directly to inflammation, hormones, and metabolic health. Small dietary changes can have a powerful effect:
Foods to include
- Tomatoes & cooked tomato products
Rich in lycopene to support prostate cell health - Cruciferous vegetables (broccoli, kale, cabbage)
Help detoxify excess hormones - Oily fish (salmon, mackerel, sardines)
Omega-3s help reduce inflammation - Berries
High in antioxidants for cellular protection - Pumpkin seeds
A natural source of zinc, essential for prostate function
Foods to enjoy less often
- Processed meats
- Excess alcohol
- Deep-fried and ultra-processed options
- High-sugar snacks and drinks
These can all drive inflammation, which the prostate dislikes.
Lifestyle habits that support the prostate
- Maintain a healthy weight
- Prioritise regular movement — especially strength exercises
- Reduce prolonged sitting
- Avoid smoking
- Manage stress to support hormone balance
These changes don’t just help the prostate — they improve energy, metabolism, and quality of life.
When should men speak to their GP?
If you notice any urinary changes — or if prostate cancer runs in your family — it is important to seek advice early. Routine blood tests and check-ups are quick, simple, and potentially lifesaving.
Looking after the prostate is not about fear — it is about knowledge and prevention. Movember is a reminder that men’s health matters, and the right nutrition can be a powerful ally.
If you would like guidance tailored to your needs, I am here to support you.
Warm regards,
Milvia Pili, FNTP
Nutritional Therapist | Blue Zone Nutrition
