Prostate enlargement (BPH) is a common problem which occurs in men, especially over the age of 50. This condition can make it difficult to urinate properly, may cause frequent urination and pain around the pelvis, the abdomen and the area between the scrotum and anus in men. (if you have prostate enlargement and it’s left untreated) If left untreated, an enlarged and swollen prostate can lead to prostatitis, infections and a higher risk of prostate cancer. Studies show us that prostate enlargement is caused by hormonal imbalances, where there is a build-up of anabolic hormones in the body such as estrogen, insulin or DHT.
In today’s article we’re going to explore 6 vitamins that can be used to help shrink an enlarged prostate back down to its normal size and improve your urinary flow. You’ll also learn about simple lifestyle changes you can make to fix the root of the problem. I use the word “Vitamins” broadly to include phytonutrients, minerals and herbs that you can use to shrink your prostate naturally. Just a quick reminder this article is for educational purposes only, So do talk to your doctor if you have any medical concerns.
Zinc
Zinc is one of the most important minerals when it comes to shrinking an enlarged prostate and balancing male hormones. Zinc helps to stop your testosterone from being converted into estrogen or DHT by inhibiting certain enzymes (aromatase & reductase) This helps to fix the hormonal problem that’s making your prostate grow, and helps to bring down inflammation so that the gland can start shrinking.
If you wish you can start taking a daily supplement of 30mg of zinc chelate (zinc bisglycinate) Or you can consume it from whole foods sources such as pumpkin seeds, oysters, crab meat, beef, organ meats, watermelon seeds, and dark chocolate (sugar free) Note – if you are taking a supplement of zinc, make sure that you are also taking copper in a blend of trace minerals as too much zinc can deplete copper.
Phytosterols
Phytosterols are natural chemicals found in certain plants, which have been shown to help an enlarged prostate shrink back down to its normal size, and help to improve urinary flow by blocking DHT. Phytosterols have also been shown to help prevent cholesterol from sticking to the artery walls, therefore reducing the risk of heart disease.
Men also use phytosterols to prevent male pattern baldness and hair loss, which is also caused by a DHT imbalance. (dihydrotestosterone) Some of the best food source of phytosterols include pumpkin seeds, sesame oil, macadamia nuts, green peas and extra virgin olive oil. Consider eating these on a regular basis, especially pumpkin seeds. You can also get this in a supplement called Saw Palmetto, which is rich in beta-sitosterol and is very effective at reducing the size of the prostate.
Lycopene
All different types of tomatoes are rich in an antioxidants called lycopene. This is a red plant pigment (carotenoid) which helps protect the cells throughout the body from oxidative damage. Studies shows that consuming lycopene lowers PSA levels, helps to shrink the prostate and reduce the risk of prostate cancer, by balancing out testosterone levels.
This is very useful for aging men, as testosterone levels drop as we get older, causing estrogen levels to rise and the prostate to enlarge. Cooking tomatoes makes the lycopene 4x more bioavailable, so that you can absorb it better. So start eating home-made cooked tomatoes on a regular basis, as these are a super-food when it comes to your prostate health.
You can also find lycopene in certain prostate health supplements which contains blends of plant chemicals, but It’s easier to just consume it from your food. (as a side note you can also get varying amounts of lycopene) You can also get lycopene from basil, grapefruits, goji berries and asparagus.
Green Tea (EGCG)
Perhaps one of the simplest and easiest things that you can do to help shrink your prostate is start consuming green tea on a regular basis. Matcha green tea is the highest quality and is rich in a catechin called EGCG (Epigallocatechin Gallate). This blocks an enzyme (5-alpha reductase) from converting your testosterone into DHT, therefore stopping the prostate from becoming bigger if this is your problem. Drinking 3-5 cups per day has been shown to significantly lower inflammation in the prostate gland, which helps it to heal and shrink back down to its normal size.
Vitamin C
Vitamin C is an essential nutrient which we have to consume regularly in our diet from plant based foods such as salad leaves, vegetables, berries and fruits. Eating foods like cabbage, sauerkraut, strawberries, bell peppers and cruciferous vegetables boost the antioxidant network within your body. This REAL Vitamin C complex helps to prevent/reduce oxidative damage in the prostate cells and lower the risk of developing prostate cancer.
It also helps to regulate cortisol production, another hormone which can interfere with hormonal balance and potentially trigger prostate problems. Make sure to avoid over the counter ‘ascorbic acid’ supplements, as these only contain 5% of the true Vitamin C complex. If you do decide to supplement, use a whole fruit powder such as acerola cherry, rose hips or camu camu.
Lauric Acid
As previously mentioned, prostate enlargement is often caused by high levels of DHT in the body. The main male hormone (testosterone) gets converted into DHT which can cause the gland tissue in the prostate to grow. Resulting in problems with urinary flow and an increased risk of prostate cancer.
Lauric acid is a medium chain fat found in coconut oil, which has been shown to significantly block this conversion from testosterone to DHT, And also to prevent prostate enlargement. I recommend cooking with raw, unprocessed and organic coconut oil to replace inflammatory vegetable oils which may be worsening your prostate health.
- First let’s look at the underlying causes that may be causing your prostate to become enlarged in the first place
6 Causes Of Prostate Enlargement (BPH)
The first and most common cause of enlarged prostate eating too many refined foods like sugar, processed grains and flour which deplete your zinc reserves, causing higher levels of DHT, insulin or estrogen. Coincidentally being overweight can also trigger prostate enlargement, because the more fat you have, the higher your estrogen or insulin levels, hormones that could be making the gland grow. Another problem is that as we get older our stomach acids become weaker which reduces our ability to absorb zinc and other nutrients that are needed for a healthy prostate.
If you have liver damage, your also more likely to have hormonal imbalances because your liver helps to filter out excess hormones. Sugar, alcohol, vegetable oils and none-organic foods that are sprayed with chemical pesticides can all damage your liver, resulting in hormonal imbalance and potential prostate enlargement. Finally, if you already have prostate enlargement dairy foods may be making it worse, because they contain prolactin, a growth hormone which could be making the problem worse.
- Now let’s explore 6 action steps you can take to help shrink your prostate by balancing out hormones and lowering inflammation
How To Shrink Enlarged Prostate
1. Start consuming a salad every single day containing organic cruciferous vegetablessuch as radish, broccoli, arugula, kale, collard greens or cabbage. These are rich in phytonutrients that help your liver to clean out excess hormones, and produce more antioxidants that help protect and heal your prostate.
2.Start consuming a small handful of pumpkin seeds on a daily basis,as these are some of the most potent BPH fighting foods that you can eat. The zinc, phytosterols and Vitamin E in these work synergistically to reduce prostate size.
3.Cut out all inflammatory vegetable oils like margarine, soy, canola, cottonseed or corn oilsfrom your diet entirely and start cooking with raw coconut oil or extra virgin olive oil. You should also avoid dairy produce like milk and cheese as these can aggravate an already enlarged prostate.
4.Start performing high intensity interval training. Just 10 minutesof HIIT 2x per week can dramatically improve testosterone levels in men, helping to reduce other anabolic hormones like DHT, estrogen and insulin. Exercise also helps burn excess sugar in the blood which could be contributing to inflammation in the prostate.
5.Focus on removing processed foods from your diet like sugar,breads, cereals, pastries and sweets and replace them with whole foods like tomatoes, organic grass fed beef, shellfish wild salmon and avocados. All of these foods contains properties which promote a healthy prostate and seminal fluid.
6. Finally if you are overweight in the belly region, or you drink alcohol on a daily basisyou may have a fatty liver, which is causing hormonal changes and inflammation in the body. If this is the case, follow an intermittent fasting plan, where you eat all of your daily calories in a 4 hour window and fast for the remaining 20 hours. Fasting is one of the best tools to shrink an enlarged prostate and also help clean out the liver of excess fat.
