Receiving a significant health diagnosis, such as being diagnosed with prostate cancer, often feels like being handed a map in a language you don’t speak. Between the scans, the jargon, and the waiting, it’s easy to feel like a passenger in your own body.

When things feel out of control, we usually see one of two things happen: 

• For some, the stress and uncertainty are so overwhelming that healthy eating completely goes by the wayside - convenience and comfort take over because there’s simply no mental "bandwidth" left.
• For others, the need for control kicks into overdrive. They begin researching every ingredient, measuring every gram of food, and becoming hyper-fixated on a "perfect" diet in hopes of finding a cure.

Both reactions are completely normal, but neither is particularly sustainable.

The Middle Path: Purpose Without Pressure

The goal isn’t to find a "perfect" diet - because, quite simply, it doesn’t exist. There are no miracle foods that can act as a substitute for clinical care, and trying to find them often leads to more stress than the food itself is worth. 

Beyond that, the goal is resilience.

Choosing to eat well is a way to give your body the tools it needs to function at its best, which is particularly important when recovering from treatment. Build a foundation that supports your energy, your mood, and your physical strength. What’s important is that it is something you can do, and that sense of purpose can be incredibly empowering - provided it doesn't become a burden. 

Nailing the Basics

Rather than getting lost in the weeds of supplements and "superfoods," focus on the foundations. These are the "big wins" that actually move the needle for your health and resilience:

• Heart-Healthy Fats: Prioritising olive oil, nuts, and oily fish. What’s good for your heart is generally good for your entire body’s recovery and long-term health.
• The Power of Fiber: Whole grains, beans, and plenty of vegetables. Fiber isn’t just about digestion; it’s about managing blood sugar and supporting a healthy gut microbiome, but you should be aware of treatment related side effects which may require special consideration.
• Protein for Strength: Ensuring you have a consistent source of protein (lean meats, fish, or plant-based options) helps maintain muscle mass, which is vital for staying strong during any medical journey. The NHS recommends approximately 45-55g of protein per adult per day.
• Hydration: It sounds simple, but staying well-hydrated is one of the easiest ways to support your energy levels and help your kidneys process medications. The NHS recommends 6-8 glasses or 2 litres of fluids per day.

You don’t need to measure every blueberry, carbohydrate or calorie to make a difference. By focusing on building consistency in these evidence-based basics, you reclaim your agency.

In a world of "what ifs," focusing on the foundations of your next meal is a powerful way to regain a sense of control.

Prostate cancer treatments, may cause specific problems such as diarrhea following radiotherapy.  If you have unexpected side-effects from your treatment, you should consult your doctor to help you with your specific needs.

About the Author

I’m Josh. I’m a Registered Nutritionist (MSc), Ultramarathon Runner & Performance Coach specialising in men’s health and longevity. My approach cuts through the noise of "wellness" trends to provide clear, science-backed dietary strategies that are practical for real life. I help men optimise their health through personalised coaching that focuses on sustainable habits, functional health, and taking the guesswork out of nutrition.