PLAY
Prostate-specific antigen, or PSA, testing is a commonly used tool for the early detection of prostate cancer. PSA is a protein that is produced by normal and malignant cells of the prostate gland. PSA levels naturally increase with age. (source, source)
Prioritize eggs: Consumption of eggs has been shown to increase total protein. (source) Eggs are a complete source of protein that is broken down into amino acids, which leads to increased production of proteins. (source) Recommendation: Consume at least one egg daily.
Train regularly: Both resistance and aerobic training are associated with serum protein. (source) Exercise stimulates muscle protein synthesis, muscle repair, and regrowth, which leads to an increase in circulating protein in the blood. (source, source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
Supplement with vitamin C: Vitamin C supplementation is associated with increased total protein. (source) Vitamin C is a potent antioxidant that combats the negative effects of reactive oxygen species, thereby preventing damage to liver cells and allowing them to metabolize and generate proteins, increasing protein concentrations in the body. (source) Recommendation: Supplement with at least 100 mg of vitamin C daily.
Low PSA levels usually do not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.
Elevated prostate-specific antigen (PSA) levels can be influenced by physiological factors such as prostate health and inflammation within the prostate gland. From a nutritional perspective, certain dietary deficiencies, such as vitamin D, may contribute to higher PSA levels. (source, source)
Prioritize foods high in vitamin D: Low vitamin D levels have been associated with high prostate-specific antigen levels. (source) Vitamin D contains anti-inflammatory properties that aid in the inhibition of growth and development of prostate cancer cells, thus decreasing PSA levels. (source) Recommendation: Consume at least one serving of foods high in vitamin D daily.
One serving examples: Rainbow Trout (3 oz), Salmon (3 oz), Maitake Mushrooms (sliced) (1 cup), Fortified Milk (8 fl oz)
Prioritize cranberries: Cranberry powder consumption has been shown to decrease prostate-specific antigen levels. (source) Cranberries contain proanthocyanidins, antioxidants that inhibit prostate cell growth and terminate harmful cells. (source) Recommendation: Consume at least one ½ cup serving of cranberries daily.
Prioritize sleep: Shift work has been positively associated with PSA levels. (source) Disruptions to the circadian rhythm are associated with reduced levels of melatonin, a hormone that has been shown to suppress the growth of prostate cancer cells. (source) Prioritizing sleep will aid in lowering PSA levels. Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with vitamin D: Low vitamin D levels have been shown to be associated with high PSA levels. (source) Vitamin D contains anti-inflammatory properties that aid in the inhibition of growth and development of prostate cancer cells, thus decreasing PSA levels. (source) Recommendation: Supplement with at least 2,000 IU of vitamin D daily during the spring, summer, and fall months. Increase supplementation to at least 4,000 IU during the winter months.
