Men Over 40: Lifestyle Changes That May Help Prevent Prostate Problems

If you’re a man over 40, prostate health should be on your radar. There are ways to take control of your health one habit at a time. From cancer to enlarged prostate (BPH), these conditions can sneak up fast—and affect everything from your sleep to your independence.

But here’s the good news: you can lower your risk. Some research suggests that lifestyle factors can influence some prostate issues.

The science says there’s a lot men can do to take charge of their prostate health. Here’s what you need to know—and do—starting now.

Impact Of Prostate Problems High

Prostate issues affect millions of men each year, especially as they age. According to the American Cancer Society, about 1 in 8 men will be diagnosed with prostate cancer in their lifetime. In 2024 alone, an estimated 299,000 new cases of prostate cancer will be diagnosed in the United States, making it the second most common cancer among men after skin cancer.

But prostate cancer isn’t the only concern—benign prostatic hyperplasia (BPH), or enlarged prostate, affects nearly 50% of men between ages 51 and 60, and up to 90% of men over age 80, according to the National Institute on Aging.

These conditions can have a significant impact on daily life, including urinary problems, sexual dysfunction, and emotional stress. While not all prostate issues are life-threatening, they often require ongoing medical attention, lifestyle changes, or even long-term care.

Early detection through regular screenings and conversations with a healthcare provider is key. Taking proactive steps—like adjusting your diet, managing stress, and maintaining a healthy weight—can help reduce your risk and improve long-term outcomes.

Eat for a Healthier Prostate

What you put on your plate can protect your prostate.

Load Up on Fruits and Vegetables

• Aim for 5–7 servings per day.
• Tomatoes (lycopene) and cruciferous vegetables like broccoli (sulforaphane) are especially beneficial.
• Berries, leafy greens, and peppers support immune health and reduce inflammation.

A diet rich in plants has been shown to reduce inflammation and support overall prostate health.

Cut Down on Red Meat and Dairy

• High intake of red meat and full-fat dairy may raise the risk of prostate cancer, according to several large cohort studies.
• Swap beef and pork for fish, legumes, tofu, or skinless poultry.
• Choose unsweetened almond, oat, or soy milk instead of whole dairy.

Add Omega-3 Fatty Acids

• Omega-3s reduce inflammation and may lower cancer risk.
• Best sources: salmon, sardines, mackerel, flaxseed, walnuts.
• Try adding ground flax to smoothies or omega-3-rich fish twice a week.

Stay Active and Watch Your Waistline

Exercise Regularly

• Just 30 minutes a day of brisk walking, cycling, or swimming can improve circulation, balance hormones, and lower cancer risk.
• Resistance training helps maintain muscle mass as you age.

Maintain a Healthy Weight

• Obesity is linked to more aggressive prostate cancer.
• Track your BMI and keep your waist size under 40 inches.
• Combine smart eating and exercise to manage weight long-term.

Break Bad Habits That Increase Risk

Quit Smoking

• Smoking increases the risk of aggressive prostate cancer and worsens treatment outcomes.
• Quitting reduces inflammation and improves circulation—important for prostate and sexual health.

Limit Alcohol

• Excessive drinking can disrupt hormone levels.
• Stick to no more than two drinks per day—less is better for prostate wellness.

Manage Stress to Protect Your Hormones

Chronic stress increases cortisol, disrupts testosterone, and may raise inflammation.

Simple Ways to Cut Stress

• Try deep breathing, yoga, or mindfulness for 10 minutes a day.
• Maintain strong social connections.
• Prioritize sleep and avoid overworking.

Managing stress helps regulate your hormones, and that’s key for prostate and metabolic health.

Stress can worsen the symptoms of an enlarged prostate. When you’re stressed, your body’s inflammatory response increases, and that can affect prostate tissue.

Should You Take a Prostate Health Supplement?

Some men use supplements for urinary relief or general prostate support. You might benefit from considering high-quality prostate health supplements, especially when used alongside consistent lifestyle habits such as a balanced diet, regular exercise, and routine medical checkups to monitor changes over time. These supplements can help in maintaining prostate wellness, potentially lowering PSA levels and reducing urinary symptoms. 

Common ingredients include:

• Saw palmetto
• Beta-sitosterol
• Zinc
• Pygeum
• Vitamin D

But talk to your doctor first. The FDA doesn’t regulate supplements the way it does medications. Some may interact with prescriptions or have side effects.

Not every supplement works the same for everyone. They should support—not replace—healthy habits and medical care.

How Women Can Help the Men They Love Take Prostate Health Seriously

Many men avoid talking about health—especially prostate issues. But you can help change that.

If you're a wife, partner, daughter, or caregiver, your encouragement matters. According to the CDC, women are often the ones who schedule doctor appointments and initiate health conversations at home.

In many families, women are the gatekeepers of health. Men are more likely to get screened or adopt healthy habits when their partner brings it up.

Tips for Starting the Conversation:

• Pick a relaxed time—after dinner or during a walk.
• Lead with care. Try: “I read that prostate problems are more common after 50. I’d feel better if you talked to your doctor about it.”
• Share facts, not fear. Use articles like this one or tools from trusted sites.
• Be patient. If he’s uncomfortable, revisit the topic gently in a few days.

Support Healthy Habits Together:

• Cook plant-based meals as a team.
• Join a walking group or gym.
• Quit smoking or reduce alcohol together if needed.

Your involvement could lead to early detection, lifestyle changes, or even a prostate cancer diagnosis that’s caught in time. That’s not just about health—it’s about being there for each other for years to come.

How Prostate Health Connects to Long-Term Care

Severe prostate issues—like advanced prostate cancer or complications from surgery—can lead to long-term care needs:

• Assistance with toileting or continence
• Recovery from surgery or radiation
• Help with mobility and bathing

The cost of this care is substantial and rising. According to the LTC News Cost of Care Calculator, monthly in-home care or assisted living can exceed $5,000 to $8,000, depending on your state.

Remember that health insurance—and even Medicare after age 65—only covers short-term skilled care. That means long-term care costs will fall on you, or the responsibility of care will fall on your family unless you have Long-Term Care Insurance in place.

Most people acquire an LTC policy between ages 47 and 67 as premiums are lower and eligibility due to pre-existing health is higher. Use the LTC News Long-Term Care Insurance Education Center to learn more. Find a qualified LTC Insurance specialist representing all the major top-rated insurance companies to help you shop for the best coverage at the lowest cost.

Accurate quotes are essential—and a Long-Term Care Insurance specialist is best equipped to provide them. Unlike financial advisors or general insurance agents, specialists have the specific training and expertise needed to navigate underwriting, policy design, and carrier differences. Compare insurance companies offering long-term care solutions and obtain accurate quotes from all the top companies to find the right coverage for you and your spouse.

Questions to Ask Yourself:

• Am I financially prepared if prostate issues affect my independence?
• Should I look into Long-Term Care Insurance now, while I’m still healthy?
• What support would my family need if I couldn’t care for myself?

Prostate cancer risk increases significantly with age. Staying proactive can help delay or prevent serious outcomes.

Start Now—Your Future Self Will Thank You

• Choose water over soda.
• Swap steak for salmon.
• Take a walk after lunch.
• Schedule a checkup—even if you feel fine.

These aren’t just tips—they’re investments in your health and independence. 

You can’t control everything. But today, you can take one step toward protecting your prostate and planning for your future.

This article is intended for informational purposes only and does not constitute medical advice. Always consult a licensed medical professional for questions regarding your health, diagnosis, or treatment options. Supplement use should be reviewed with your physician.