Evidence-based strategies for reducing your risk, knowing your numbers, and taking proactive control of your prostate health.
Understanding Your Risk Factors
Age is the single strongest risk factor. Prostate cancer is rare before age 40, but the risk rises sharply after 50.
Race and ethnicity play a significant role. African American men have the highest incidence rate of prostate cancer of any racial group in the United States — approximately 70% higher than white men — and are more than twice as likely to die from the disease.
Family history significantly increases risk. Having a first-degree relative (father or brother) with prostate cancer more than doubles your risk. BRCA2 gene mutations are also linked to a higher risk of aggressive prostate cancer.
Diet and lifestyle factors are modifiable risks. A diet high in red meat and high-fat dairy products, obesity, and lack of physical activity have all been associated with increased prostate cancer risk.
The Anti-Inflammatory Diet for Prostate Health
Eat more of: Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale) contain sulforaphane and indole-3-carbinol, compounds with demonstrated anti-cancer properties. Tomatoes and tomato-based products are rich in lycopene, associated with reduced prostate cancer risk. Fatty fish provide omega-3 fatty acids with anti-inflammatory properties. Green tea contains EGCG, a potent antioxidant studied for its potential role in prostate health.
Eat less of: Red and processed meats, high-fat dairy products, refined carbohydrates and sugars, and alcohol.
Evidence-Based Supplements for Prostate Health
⚠ Affiliate Disclosure: Some links below are affiliate links. I only recommend products I have personally researched.
Saw Palmetto
Most studied supplement for BPH and lower urinary tract symptoms. May inhibit 5-alpha reductase.
Beta-Sitosterol
A plant sterol found in many foods. Multiple clinical trials show improvement in urinary flow and BPH symptoms.
Pygeum Africanum
Bark extract from the African cherry tree. Used in Europe for decades for BPH. Reduces nighttime urination.
PSA Screening: When to Start and What to Expect
The PSA (Prostate-Specific Antigen) test is a simple blood test that measures the level of PSA in your blood. Elevated PSA levels can indicate prostate cancer, but also benign conditions such as BPH or prostatitis.
Current screening guidelines: Men at average risk should discuss PSA screening with their doctor starting at age 50. African American men and men with a first-degree relative diagnosed before age 65 should have this discussion at age 40–45.
PSA below 4.0 ng/mL is generally considered normal. PSA between 4.0 and 10.0 ng/mL is borderline. PSA above 10.0 ng/mL has a higher likelihood of indicating cancer.
