5 Effective Strategies to Reduce Your PSA Levels

Bring up the term PSA to any man above 50, and you might notice a slight unease. This reaction stems from the fact that PSA stands for prostate-specific antigen, a protein generated by the prostate, a small reproductive gland often linked to health issues in older men.

During a routine prostate examination, men in this age group typically undergo a blood test to measure PSA levels. While a minimal amount of PSA in the blood is normal, elevated levels may signal potential issues such as infection, inflammation, enlargement, or, in severe cases, cancer [source: Mayo Clinic]. It's important to note that high PSA levels don't always mean cancer, and prostate cancer can occur even with normal PSA readings. However, abnormal PSA levels often prompt further investigation. For men who have undergone prostate cancer treatment, regular PSA monitoring helps detect any signs of recurrence [source: National Cancer Institute].

Although no man desires an elevated PSA level, it's crucial to understand that PSA is merely a symptom of underlying issues, not the root cause. Maintaining a healthy prostate is the best defense against poor test results. While aging and genetics influence prostate health, lifestyle and dietary choices are equally impactful. By adopting simple, manageable changes, you can significantly improve your prostate health and keep your PSA levels in check. Below are five expert-recommended strategies.

5: Reduce Meat Intake and Eliminate Fats

While cheeseburgers might be tempting, your prostate would thrive on a diet rich in salads with light dressings. Dr. Neal Barnard, a professor at George Washington University Medical School and founder of Physicians for Responsible Medicine, emphasizes that dietary adjustments can prevent prostate issues. Hormones, which are influenced by diet, play a key role in prostate enlargement. Studies reveal that eating meat daily triples the risk of prostate enlargement, while regular milk consumption doubles it.

This explains why Asian countries adopting Western diets are experiencing a rise in prostate-related health issues among men. Additionally, diets high in animal products and fats can trigger hormones that promote cancer cell growth.

Dr. Barnard highlights that a 45-year-old man from Sweden, where meat consumption is prevalent, is twice as likely to have prostate cancer cells compared to a man from Hong Kong, where diets are plant-based. The Swedish man also faces an eightfold higher risk of dying from prostate cancer.

Research also suggests that a vegan diet can help manage and slow the progression of prostate cancer in diagnosed individuals. A 2002 study by Dr. Dean Ornish, a physician and nutrition expert, revealed that prostate cancer patients who adopted a low-fat vegan diet experienced a drop in PSA levels from 6.3 to 5.8 over three months, with none needing further medical intervention. This led Dr. Barnard to assert that "a plant-based diet is the most effective way for men to protect themselves against prostate cancer" [source: Barnard].

4: Include Tomatoes in Your Diet, Especially Cooked Ones

While cutting out meat can be challenging for many, incorporating tomatoes into your diet is far simpler. Whether it's a fresh slice on a sandwich, marinara sauce on pasta, or even ketchup, tomatoes are a prostate-friendly food. Dr. Barnard explains that tomatoes are rich in lycopene, a potent antioxidant. A Harvard University study found that men who consumed 10 or more servings of tomatoes or tomato-based products, like ketchup or pasta sauce, reduced their prostate cancer risk by 35%. Cooking tomatoes enhances lycopene absorption, making it easier for your body to benefit [source: Barnard].

Studies indicate that lycopene may also help reduce PSA levels in men with advanced prostate cancer who have undergone orchiectomy (testicle removal) as a life-saving procedure. A 2003 study in the British Journal of Urology International found that patients who took 4 milligrams of lycopene post-surgery experienced a 65% reduction in PSA levels compared to those who only had surgery. After two years, the lycopene group's PSA levels normalized, while the surgery-only group's levels remained more than double the normal range. Additionally, the lycopene group had an 87% survival rate over two years, compared to 78% in the control group, a statistically significant improvement [source: Bastyrcenter.org].

3: Increase Physical Activity

A 2005 study conducted by the University of California-San Francisco and Memorial Sloan-Kettering Cancer Center involving 93 prostate cancer patients revealed that those who adopted a healthier diet and engaged in moderate aerobic exercise, yoga, and meditation saw a decrease in PSA levels over a year. In contrast, those who made no lifestyle changes experienced rising PSA levels. Tumor growth was inhibited in 70% of the active group, compared to only 8% in the control group. None of the lifestyle-change participants required additional cancer treatments, while some in the control group needed surgery, radiation, or chemotherapy due to disease progression. The lifestyle-change group also reported significant improvements in quality of life [source: University of California-San Francisco].

While the exact impact of aerobic exercise on prostate health remains unclear, the Mayo Clinic highlights its role in managing weight, which can otherwise trigger hormone production linked to prostate issues [source: Mayo Clinic].

Yoga and meditation appear to benefit prostate health by reducing stress, which can otherwise stimulate harmful hormone production. A 2004 Tufts University study involving 10 prostate cancer patients found that adopting a healthier diet combined with yoga and meditation led to reduced PSA levels in three participants and slowed PSA increases in five others. Only two participants saw no improvement [source: Health and Age].

2: Consider Aspirin

While aspirin is widely known for its heart health benefits, a 2008 Vanderbilt University study revealed it may also lower PSA levels, particularly in men with prostate cancer. The study analyzed 1,277 patients referred for prostate biopsies and found that aspirin users had PSA levels 9% lower than non-users. Although aspirin didn't impact prostate enlargement, it appeared to inhibit cancer development [source: Science Daily].

Earlier research also supports the connection between aspirin or NSAID use and a reduced risk of prostate cancer. A 2003 Mayo Clinic study followed 1,362 men aged 50 to 79 for 66 months and found that regular NSAID users were half as likely to develop prostate cancer. The benefits were most pronounced in older participants. While the exact mechanism remains unclear, these findings provide an added reason for men to consider aspirin for both heart and prostate health [source: Reuters].

1: Drink Pomegranate Juice

It's a shame that pomegranates aren't a regular part of the average American man's diet, as growing research indicates that pomegranate juice could be beneficial in combating prostate cancer. This vibrant, sweet beverage is packed with phytochemicals, which laboratory studies have demonstrated can slow down and prevent the spread of cancer [source: Harvard Men's Health Watch, National Cancer Institute].

The National Cancer Institute's website highlights ongoing research by UCLA scientists exploring how pomegranate juice might slow or reverse PSA levels in men who have undergone prostate cancer treatment and are aiming to prevent recurrence. An initial Phase II trial revealed that drinking pomegranate juice daily significantly extended PSA doubling time, a key indicator of cancer progression and survival rates. Researchers are now expanding their efforts with a larger Phase III study to confirm these promising results [source: National Cancer Institute].

Beyond prostate health, a daily serving of pomegranate juice may offer additional benefits. According to a 2007 report in the Harvard Men's Health Watch, studies on both animals and humans suggest that pomegranate juice could help combat cardiovascular disease by protecting blood vessels from LDL (the "bad cholesterol") and reducing plaque buildup in mice with atherosclerosis. Clinical trials also indicate potential improvements in heart blood flow. However, since it may interact with certain medications, consulting a doctor before consumption is advised [source: Harvard Men's Health Watch].