As a man, your body undergoes various changes with age, and one area that often requires a little more attention is the prostate gland. Unfortunately, discussing prostate health isn't always easy. This topic is still shrouded in unnecessary shame and stigma, which can create barriers between family members and healthcare professionals.

We believe it's time to encourage a more positive outlook on prostate health. We want to empower you to feel comfortable in your skin, communicate openly with your loved ones, and start prioritising your health and happiness.

The stigma surrounding prostate health can be traced back to long-standing cultural taboos. Even today, there’s a widely held belief that men should appear less visibly concerned about their physical and emotional health to maintain any ‘real’ macho identity (1).

Some men still think discussions about prostate health diminish their masculinity, while others associate prostate problems with impaired sexual activity – common myths that lead to avoiding prostate checks and shying away from conversations with loved ones.

Prostate problems can also cause urination issues like nocturia (frequent urination at night) or needing to use the bathroom urgently, which can disrupt daily life, lead to anxiety and embarrassment, and make it harder to have open, honest conversations.

If you’re unsure about how to broach the subject of prostate health or feel self-conscious and ashamed, you're not alone. Given the prevailing stigma, it’s perfectly reasonable to be hesitant. Just know that navigating the intricacies of prostate health won’t ever result in a loss of ‘masculinity’. Taking action to support your health demonstrates strength, responsibility, and conscientiousness.

One of the most effective ways to eliminate shame and dismantle stigma is through education. Understanding the natural ageing processes of the prostate, common health concerns, and the importance of regular prostate exams can help make prostate health feel less scary and inaccessible. This way, you may start to view prostate maintenance in the same way as dental maintenance – normal routine care that’s essential for your overall wellbeing.

Fear of judgement or vulnerability may prevent you from having frank conversations about your prostate with those around you. However, your wellbeing is a priority, and addressing concerns doesn't make you any less of a ‘man’. Opening up takes immense courage and highlights your commitment to leading a healthy and fulfilling life

If you’re worried about any prostate symptoms, we encourage you to chat with those closest to you – perhaps a partner, friend, or family member – in an environment you feel most at ease. If that’s a stretch right now, don’t worry. You might find it easier to reach out to your GP, a therapist, or even our Nutrition Advice team, who are on hand to provide confidential guidance and support.

But if you want to talk to anyone, consider talking to other men. Speaking candidly to other men – sons, brothers, friends, and cousins – can have the biggest impact on stigma. Remember, prostate issues are extremely common. Chances are, many of your friends and relatives are navigating similar changes, too. Engaging in honest conversations can help normalise discussions about prostate health and make it less taboo.

If you’ve noticed any changes to your prostate, it’s always best to chat with an expert. Seeking professional guidance helps with early intervention and puts you in control of your wellbeing. Remember, healthcare professionals are there to help, not judge. They have the expertise to address concerns, answer questions, bust myths, provide guidance, and ensure you receive the care you need.

Cultivating a more positive perspective on prostate health also means feeling you have agency over your wellbeing. It's not just about waiting for problems to arise; it's about being proactive and making choices that support a healthier lifestyle. This includes adopting a balanced diet, exercising, managing stress, and going easy on alcohol.

Besides making small tweaks to your lifestyle and general headspace, you may want to incorporate the following nutrients into your diet for targeted support.

Zinc contributes to the maintenance of normal testosterone, fertility, and reproduction. It also helps protect cells from oxidative damage (including those in your prostate). High levels of stress, caffeine, smoking, and drinking can deplete zinc levels in the body. Meat, shellfish, legumes, whole grains, eggs, cacao powder, nuts, and seeds are excellent sources of zinc.

Vitamin D3 plays a critical role in immune function, which supports many areas of men’s health. The best way to synthesise vitamin D3 is from direct sunlight. However, this isn’t always possible in winter months, so the NHS recommends supplementing with 10µg from October to March. You can also find small amounts of it in meat, oily fish, eggs, and fortified foods.

Beta-sitosterol is a sterol found in almost all plants. It’s often recommended for mature men. Fruits, vegetables, nuts, and seeds contain generous amounts of beta-sitosterol.

Quercetin is a widely researched bioflavonoid and remains a popular choice for men’s health. Good sources include apples, onions, parsley, sage, tea, red wine, blueberries and dark cherries.

You can explore our expert nutritional formulas designed specifically for men aged 50 and above here.

While navigating prostate health can be challenging, we hope this piece makes you feel more comfortable discussing it and seeking the support you need. Your wellbeing matters, and addressing prostate issues should never be a source of embarrassment or insecurity.

Remember, our team of expert Nutrition Advisors is available to provide free, confidential advice via email, phone, and Live Chat should you need it. You can also read more about supporting your prostate health on Nutrition Buzz.

A final note from our Nutrition Advisors: If you experience any signs of urinary discomfort, such as nocturia (frequent urination at night), a sensation of incomplete bladder emptying, or a weakened or interrupted urine stream, it’s important to consult your doctor for medical advice. They can help determine if you have benign prostatic hyperplasia or another prostate condition that may need prompt medical intervention.

(1) Men's Health Forum. Key data: understanding of health and access to services. [online] Menshealthforum.org.uk. Available at: https://www.menshealthforum.org.uk/key-data-understanding-health-and-access-services