Testosterone has a part to play in age-related changes, but it’s the prostate gland that can cause the most day-to-day trouble. Luckily, research shows hope for foods to address both erectile function and prostate problems.
Small and subtle changes start to make themselves known after the age of 50. Increasingly, there are dietary solutions to lessen the effects of these common age-related changes.
The male hormone testosterone is mostly made in the testes; women do produce testosterone but at much lower levels. Testosterone drives crucial body processes: it regulates sex drive, bone density, fat distribution, muscle mass, and muscle strength among others. Between the ages of 40 and 60, one in 12 men develop symptoms, such as low libido, erectile problems, and mood swings, as a result of low testosterone levels. Some studies suggest that a deficiency in zinc can cause lower testosterone levels, so it’s a good idea to address any missing zinc from the diet; see here for zinc-rich foods. There are also reports that men with low levels of vitamin D have lower testosterone levels, so be sure to get enough sunshine.
Between early adulthood and the age of 40, a healthy prostate gland is about the size of a walnut. It sits beneath the bladder, and surrounds the tube through which urine or sperm exits. The prostate makes secretions, accounting for 30 per cent of semen and including enzymes, cholesterol, and fatty acids. After the age of 45, the number of cells in the prostate rises, so the gland grows bigger. An enlarged prostate, or benign prostatic hyperplasia (BPH), can have effects on both urination and erection (see here). Thankfully, BPH responds well to dietary intervention – zinc (in shellfish), selenium (in Brazil nuts), and isoflavones (in soya) have been shown to lessen symptoms; see here.
Men’s testosterone levels fall by roughly 1 per cent every year from the age of 30.
The risk of erectile problems rises with age – half of all men between the ages of 40 and 70, for instance, suffer from some degree of erectile dysfunction; in fact, it affects 86 per cent of men aged 80 and over. Certain factors increase the likelihood of erectile issues, such as diabetes, heart disease, excess alcohol, and smoking. Nutritional factors also come into play; research has explored the effects of various foods on erectile dysfunction. Since blood flow has such a role, enjoying heart-friendly foods also benefits penile function.
When it comes to men’s health, there are myriad multicoloured foods with nutrients that support the healthy function of the male reproductive system. And by knowing what to pile on your plate and what to leave off, you can influence your risk of common conditions.
It’s unclear, despite research, if tomatoes or lycopene can prevent prostate cancer. But a review of studies in 2016 found a 14 per cent reduction in the risk of prostate cancer in those who ate the most tomatoes.
Nuts and seeds offer selenium (Brazil nuts are best), betasitosterols (sesame seeds offer a good supply), and zinc (sunflower seeds rank top). Studies show that men with BPH and prostate cancer tend to have lower zinc levels in their blood and in prostate tissues.
All fish is rich in selenium, needed for sperm production. Shellfish (such as prawns and crab) also contain zinc, which is vital for reproduction and normal levels of testosterone. Some studies also suggest omega-3 fats protect against prostate cancer.
Some studies suggest soya foods may protect against prostate cancer and benign prostatic hyperplasia. In one study, men who ate two daily servings of soya had lower blood levels of prostate-specific antigen, raised levels of which can indicate prostate problems.
Beetroot are packed with nitrates, which may help with erectile dysfunction. Nitrates relax the muscular lining of all blood vessels, including in those in the penis, which enables the increased blood flow needed for an erection.
Foods to avoid
• Foods high in saturates – High intakes of saturates, such as in red meat and full-fat dairy, have been shown to increase the risk of prostate cancer.
• Since erectile dysfunction is often linked to type 2 diabetes, high blood pressure, and heart disease, avoid foods that contribute to these.
Much research has revealed correlations between certain nutrients and the prevention of common age-related men’s health conditions and the lessening of their symptoms.
A man’s inability to have or maintain an erection is known as erectile dysfunction and becomes much more common with age. As well as factors previously mentioned, side effects of drugs, nerve damage, and hormone imbalances can also cause erectile dysfunction. Diet has some influence, too; studies have shown that it’s relatively uncommon in men eating a Mediterranean diet. No studies have looked specifically at beetroot and erectile function, but many have found that beetroot has benefits linked to widening blood vessels – lowering blood pressure and boosting sports performance.
EAT PLENTYFresh fruit and vegetables (particularly beetroot), wholegrains, pulses, fish, olive oil, nuts, seeds
LIMITSalt, meat, processed and fried foods
Benign prostatic hyperplasia, or BPH, becomes more common with age: an estimated 50 per cent of 50-year-olds, 60 per cent of 60-year-olds, and so on, develop prostate problems. In some cases BPH causes no symptoms, but in others the enlarged prostate can squeeze the urethra and interfere with urinary flow and erections. Much research shows that diet may help, including nutrients such as vitamin C, zinc, lycopene, and beta-sitosterol.
EAT PLENTYSoya, avocado, leafy greens, fish and shellfish, tomatoes, garlic, nuts, seeds
LIMITProcessed foods, meat, caffeine, alcohol, spicy foods
Prostate cancer is the second most common cancer in men worldwide. There is a genetic element and a family history increases your risk, as does being overweight or obese. Most prostate cancers arise in the outer parts of the gland and as such have few if any symptoms and are difficult to diagnose. Some studies show that the antioxidant lycopene may have a role in prevention.
EAT PLENTYSoya, avocado, leafy greens, fish and shellfish, tomatoes, garlic, nuts, seeds
LIMITProcessed foods, meat, caffeine, alcohol, spicy foods