Men's prostate and urinary health
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Learn about prostate health for Aussie men over 50. Discover nutrition tips, lifestyle changes, and natural supplements like saw palmetto to support urinary function.
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You might have noticed you're making more trips to the bathroom at night, or perhaps your morning routine now includes waiting a bit longer before things get started. These small changes are easy to brush off as just part of getting older. For many Australian men over 50, subtle shifts in urinary patterns are often the first sign that their prostate needs some attention.
According to the Prostate Cancer Foundation of Australia, prostate problems affect close to 50% of men over 50. While these changes are common, they don't have to significantly impact your quality of life. This guide explores evidence-based approaches to supporting your prostate and urinary health through nutrition, lifestyle choices, and targeted supplementation, helping you age well and maintain your vitality.
Understanding your prostate: what it does and why it matters
The prostate is a walnut-sized gland that sits just below the bladder, surrounding the urethra—the tube that carries urine out of your body. While small, this gland plays significant roles in both reproductive and urinary function. As men age, the prostate naturally tends to grow larger. This is normal and doesn't automatically signal a problem, but because of its position around the urethra, even modest growth can affect urinary function.What is benign prostate hyperplasia (BPH)?
Benign prostate hyperplasia, or BPH, refers to non-cancerous enlargement of the prostate gland. This condition is not cancer and doesn't increase your cancer risk.
BPH occurs when prostate cells multiply more rapidly than normal, causing the gland to grow and potentially press against the urethra. BPH becomes increasingly common with age. While it rarely affects men under 45, about half of men by their 60s experience some degree of prostate enlargement, and this increases to about 90% in men over 85.
Early signs your prostate may need attention
Several urinary changes can indicate your prostate may benefit from extra support. You might notice more frequent urination throughout the day or waking multiple times during the night. Some men experience sudden urgency that's difficult to postpone, difficulty starting urination, a weaker stream that stops and starts, dribbling at the end, or feeling like their bladder hasn't completely emptied. These symptoms don't automatically mean something is wrong, but they're worth discussing with your GP if they persist.Why these changes happen
These urinary changes occur because the prostate surrounds the urethra. As it enlarges, it can press against this tube, partially obstructing flow—like a garden hose with someone standing on it.
Age-related hormonal shifts play a significant role. As men age, testosterone levels gradually decline while oestrogen may increase slightly. Your body also produces more of an enzyme that converts testosterone into dihydrotestosterone (DHT), a more potent form that promotes prostate cell growth.
When to see your doctor: If you notice persistent urinary changes, blood in your urine, pain during urination, or complete inability to urinate, book an appointment promptly. Regular check-ups after 40 are recommended for prostate monitoring. Many health authorities suggest men discuss prostate screening options with their doctor to establish a baseline for future comparison.
Age, hormones, and the male urinary system
Testosterone plays a crucial role in prostate health throughout your life. As men age, the balance between testosterone, oestrogen, and DHT shifts in ways that can promote prostate growth. The enzyme 5-alpha reductase becomes more active with age, converting more testosterone into DHT, which binds to receptors in prostate tissue and stimulates cell multiplication. This hormonal environment also influences the muscle tone of the prostate and bladder neck, affecting how efficiently urine flows through the system.Risk factors you can influence
While you can't control your age or genetics, several modifiable factors influence prostate health. Physical inactivity and abdominal obesity both increase the likelihood of prostate problems. Research shows that men who remain active and maintain a healthy weight throughout middle age have significantly lower rates of problematic prostate enlargement. Diet also plays a substantial role—men who consume diets high in saturated fats show higher rates of prostate issues, while those eating plenty of vegetables, healthy fats, and plant-based proteins tend to fare better.Nutrients that support prostate health
Zinc: Zinc concentrations in the prostate are higher than in any other soft tissue in the body, highlighting its critical role in prostate health. This essential mineral supports normal prostate cell function and helps regulate hormones that affect prostate tissue. Rich food sources include oysters, pumpkin seeds, beef, chickpeas, and cashews. Blackmores Prostate Health Formula contains zinc alongside other targeted nutrients to support optimal prostate function.
Lycopene and Antioxidants: Lycopene, the pigment that gives tomatoes their red colour, has garnered attention in prostate health research. This powerful antioxidant is particularly concentrated in the prostate gland, where it helps protect cells from oxidative damage. Cooked tomato products like paste, sauce, and soup contain more bioavailable lycopene than raw tomatoes. Berries, dark leafy greens, and colourful vegetables also contribute protective compounds.
Healthy fats vs unhealthy fats
Omega-3 fatty acids from fish like salmon, sardines, and mackerel, along with plant sources like walnuts and flaxseeds, support healthy inflammatory responses throughout the body. These beneficial fats may help maintain normal prostate function. Conversely, diets high in saturated fats, particularly from red meat and full-fat dairy products, have been linked to increased risk of prostate problems. Balance your fat intake by choosing fish, nuts, seeds, and olive oil as primary sources.Saw Palmetto and Zinc
Saw palmetto comes from the berries of the Serenoa repens palm, a plant native to the southeastern United States. Indigenous peoples traditionally used these berries for urinary and reproductive complaints. The active compounds are thought to work by inhibiting 5-alpha reductase, the enzyme that converts testosterone into DHT. By slowing this conversion, saw palmetto may help maintain normal prostate size and function.What the science says
Research on saw palmetto has produced generally promising results. A systematic review found that standardised saw palmetto extracts improved urinary symptoms and flow measures in men experiencing prostate-related urinary changes. Many men report noticeable improvements in nighttime urination, urgency, and flow strength after consistent use over several months. Standardised extracts contain specific, measured amounts of active compounds, ensuring consistency between doses.Zinc's synergistic role
Zinc and saw palmetto often appear together in prostate support formulas. While saw palmetto addresses hormonal pathways that influence prostate size, zinc supports the fundamental cellular processes that maintain healthy prostate tissue. Research shows that men often experience better results from products containing multiple targeted nutrients rather than single ingredients.
Blackmores Proseren® Saw Palmetto provides a standardised extract of saw palmetto to support prostate health. At the same time, Blackmores Prostate Health Formula combines saw palmetto with zinc, selenium, and lycopene for comprehensive prostate support.
Can cranberries help men's urinary function?
While most people associate cranberries with women's urinary health, they offer benefits for men, too. The compounds that help prevent urinary tract infections—primarily proanthocyanidins—can support healthy urinary function in men by preventing certain bacteria from adhering to urinary tract walls. For men experiencing frequent urinary tract infections alongside prostate-related symptoms, cranberries may provide additional support.Incorporating cranberries into your routine
Unsweetened cranberry juice provides beneficial compounds, though many find it tart. Fresh or frozen cranberries can be added to smoothies, porridge, or baked goods. Cranberry supplements offer a concentrated dose without added sugars. Remember that adequate hydration remains crucial—aim for 6-8 glasses of water daily to flush bacteria and prevent concentrated urine, although this may vary depending on age, activity levels and overall health.Exercise and lifestyle for a healthy prostate
Regular physical activity reduces the risk of developing problematic prostate enlargement by up to 25%. Exercise helps maintain a healthy weight, improves circulation, supports hormonal balance, and reduces systemic inflammation. You don't need intense workouts—walking 30 minutes most days, swimming, cycling, or resistance training all support prostate health. The key is consistency rather than intensity.Weight management and prostate health
Men with abdominal obesity face significantly higher rates of prostate enlargement and related urinary symptoms. Excess abdominal fat increases inflammation and disrupts hormonal balance. Achieving a healthy weight doesn't require extreme measures. Focus on eating more whole foods—vegetables, fruits, whole grains, and lean proteins—while reducing processed foods, sugary drinks, and excessive portions.Other lifestyle factors
Smoking increases the risk of prostate problems. If you smoke, quitting is one of the most powerful steps you can take. Regarding alcohol: while some research has found lower odds of benign prostate enlargement among men drinking moderate amounts, excessive alcohol intake—and drinking when you already have prostate or urinary symptoms—can worsen urinary flow issues and may increase prostate cancer risk. Stress management also deserves attention, as chronic stress can elevate cortisol, promote inflammation, and disrupt hormonal balance.Everyday habits to support urinary comfort
Limit caffeine and alcohol in the evening, as both can increase nighttime urination. Don't delay urination when you feel the urge—regularly "holding it" can weaken bladder muscles. Stay well hydrated throughout the day, but taper fluid intake in the hours before bed.Foods and dietary patterns that protect your prostate
Mediterranean-style eating patterns consistently show benefits for prostate health. This approach emphasises vegetables, fruits, whole grains, legumes, fish, olive oil, and modest amounts of poultry, while limiting red meat and processed foods.
Aim for at least four serves of vegetables daily, with particular attention to cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage. These contain compounds that support healthy hormone metabolism. Soy foods like tofu, tempeh, and edamame contain phytoestrogens that may help moderate hormonal influences on the prostate. Cooked tomatoes deserve a regular spot on your plate—the lycopene in tomato sauce, paste, and soup is readily absorbed and concentrates in prostate tissue.
What to minimise
While you don't need to eliminate any foods, reducing high-fat foods, particularly those rich in saturated fats from red meat and full-fat dairy, supports better prostate health. Choose lean cuts when you do eat red meat, and consider fish or plant-based proteins more often. Processed foods and refined sugars promote inflammation and weight gain, both of which negatively affect prostate health.When to seek medical advice
Certain symptoms require prompt medical attention. Seek immediate care if you experience blood in your urine, severe pain during urination, complete inability to urinate, or sudden loss of bladder control.
For less urgent but persistent symptoms like increased urinary frequency, nighttime urination, weak stream, or feelings of incomplete emptying, schedule an appointment with your GP within a few weeks. Regular prostate screening becomes important after age 40, particularly if you have a family history of prostate problems.
Don't let embarrassment prevent you from seeking care. Doctors discuss prostate and urinary health routinely—these are common concerns that affect millions of men. Open communication with your healthcare provider ensures you receive appropriate care and peace of mind.
Preventing prostate problems naturally: your action plan
Preventing prostate problems is more effective than managing them after they develop. The good news is that the same healthy habits that support your prostate also benefit your overall well-being.
Your prostate health checklist:
Nutrition: Eat four or more serves of vegetables daily, include regular serves of tomato-based dishes, choose fish over red meat several times weekly, incorporate soy foods into your diet, and ensure adequate zinc intake.
Physical activity: Aim for at least 150 minutes of moderate exercise weekly, include both cardiovascular and strength-building activities, and choose activities you genuinely enjoy.
Weight management: Maintain a healthy weight, particularly avoiding abdominal obesity, and focus on sustainable eating patterns rather than extreme diets.
Lifestyle factors: Stop smoking or avoid starting, limit alcohol intake and manage stress through regular relaxation practices, and limit caffeine and alcohol in the evening hours.
Supplementation: Consider targeted prostate support if dietary intake is insufficient, choose standardised, quality-tested products, and discuss supplements with your healthcare provider or pharmacist.
Regular monitoring: Schedule regular check-ups after age 40, discuss prostate screening options with your doctor, and pay attention to urinary changes.
Start with one or two changes this week rather than attempting everything at once. Small, consistent improvements maintained over time produce lasting results.
Prostate support from Blackmores Men’s Health Range
The Blackmores Men's Health range includes targeted formulas designed to support prostate health alongside the dietary and lifestyle strategies discussed throughout this guide. These products combine traditional herbal wisdom with modern nutritional science, reflecting Blackmores' 90-year commitment to natural health solutions.
Blackmores Prostate Health Formula provides a comprehensive combination of ingredients to support prostate health. This formula contains standardised saw palmetto extract, zinc for testosterone formation and healthy prostate function support, selenium and lycopene as antioxidants to help reduce free radical damage. Blackmores Proseren® Saw Palmetto offers a concentrated, standardised extract of saw palmetto berries for men who prefer a focused herbal approach. The standardised extract ensures consistent levels of active compounds in each dose.
These products work best as part of a holistic approach to men's health, not as replacements for healthy lifestyle choices. Speak with your pharmacist or healthcare provider to determine which option best suits your individual needs. Consistency matters with natural approaches—give any new supplement at least 6-8 weeks of regular use before evaluating its effectiveness.
Always read the label and follow the directions for use.
Disclaimer: This article provides general information only and is not intended to diagnose, treat, cure, or prevent any disease. The information presented is not a substitute for professional medical advice. If you have concerns about your prostate or urinary health, please consult your GP or healthcare provider for a personalised assessment and recommendations.
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