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Let’s talk about one of the most overlooked parts of men’s health: the prostate.

This small, under-discussed gland sits just below the bladder, wrapped around the urethra. Its main role is to produce seminal fluid, which mixes with sperm to create semen and help it travel.

Because of its position, though, it also plays a role in controlling urine flow — something many men only start noticing as they get older.

As men mature, the prostate naturally tends to enlarge. Sometimes this is harmless, and sometimes it’s a sign of something more serious. Either way, it’s worth keeping an eye on.

Subtle signs, serious issues: what to watch for

The prostate is often quiet — problems can build up without any obvious warning signs. That’s why early awareness is important.

Prostate cancer is now the most common cancer in men in the UK, with over 55,000 new cases diagnosed each year. Many of those men had no major symptoms until the condition was more advanced.

The good news? There are ways to spot potential problems earlier — and that’s where PSA testing comes in.

PSA testing: what it is and why it matters

PSA stands for prostate-specific antigen — a protein made by the prostate gland and mostly found in semen. A small amount enters the bloodstream, and this is what a PSA test measures.

A raised PSA level doesn't automatically mean cancer. It can also be linked to:

• Prostatitis (inflammation or infection of the prostate)
• Benign Prostatic Hyperplasia (BPH) (non-cancerous prostate enlargement)
• Or, in some cases, early-stage prostate cancer

A PSA test is not a diagnosis — but it can be an early indicator that further checks are needed.

Why early detection makes a difference

Catching prostate issues early usually means more treatment options, simpler interventions, and better outcomes. PSA testing gives you a way to monitor changes before serious symptoms develop — especially if you're at higher risk.

A normal PSA result doesn’t guarantee there’s no issue, and a raised result doesn’t confirm cancer. But it can guide next steps and give you peace of mind or prompt further medical advice.

When to consider PSA testing

While there are no set rules, most men in the UK are considered at higher risk from the age of 50 onwards — even without symptoms. If you have a family history of prostate cancer, it may be worth testing from around age 45.

Some early warning signs to look out for include:

• Needing to urinate more often, especially at night
• Difficulty starting or stopping urination
• Weak or interrupted urine stream
• Discomfort or pain when urinating
• Blood in your urine or semen
• Persistent pelvic, hip, or lower back pain
• Erectile dysfunction or painful ejaculation

If you notice any of these symptoms, speak to a healthcare professional and consider taking a PSA test as part of your next steps.

Supporting prostate health: some helpful lifestyle changes

While a PSA test is one proactive step, your day-to-day habits can also support better prostate health. There’s no single formula that works for everyone, but these general tips are backed by emerging evidence.

1. Eat for your prostate

Certain nutrients may help lower the risk of prostate problems:

• Lycopene-rich foods – tomatoes, watermelon, and pink grapefruit
• Omega-3 fatty acids – from oily fish like salmon or sardines
• Zinc and selenium – in pumpkin seeds, Brazil nuts and other seeds
• Cruciferous vegetables – broccoli, kale, cauliflower
• Green tea – may support lower PSA levels and reduce inflammation

2. Keep moving

Staying active is linked to better prostate and metabolic health. Aim for 30 minutes of moderate exercise most days — whether that’s walking, swimming, or even gardening.

Exercise can help:

• Reduce inflammation
• Regulate hormones
• Maintain a healthy weight

3. Stay hydrated

Drinking enough water helps with:

• Healthy urinary flow
• Flushing out toxins
• Reducing bladder irritation

Try to drink 6–8 glasses of water a day unless advised otherwise by your doctor.

4. Cut back on smoking and alcohol

• Smoking has been linked to more aggressive forms of prostate cancer
• Excessive alcohol can disrupt hormone balance and irritate the bladder

Quitting smoking and drinking in moderation are both good long-term moves for your prostate and overall health.

A small gland with a big role

The prostate might not be something you think about every day — but it plays a key role in both urinary and reproductive health. Taking simple steps like understanding the symptoms, staying active, and using tools like PSA tests can help you stay one step ahead.

You don’t need to wait for symptoms to take action. With the right habits and regular check-ups, you can take control of your prostate health — and your future.