1. Prostate cancer. Research shows that pomegranate extracts can encourage prostate cells to commit suicide (apoptosis) and can also slow the reproduction of prostate cancer cells. (Albrecht; Rettig; Seeram) Components in pomegranates called ellagitannins can interfere with the growth of new blood vessels, which are necessary to nourish prostate tumors. (Sartippour) Other compounds, specifically punicic acid, delphinidin chloride, and kaempferol, can inhibit prostate cell growth stimulated by dihydrotestosterone (DHT). (Gasmi) Scientists have also noted that pomegranate can inhibit gene expression in androgen-independent prostate cancer. (Hong)

2. PSA. In studies, men with prostate cancer who had had surgery or radiation but whose PSA levels had climbed were given 8 ounces of pomegranate juice daily. While the average PSA level had doubled every 15 months before drinking pomegranate juice, it was taking 54 months by the end of the study. The juice also was associated with a 17 percent increase in cancer cell apoptosis and a 12 percent decline in the spread of cancer cells. (Pantuck)

3. Erectile dysfunction. Several studies provide evidence that pomegranate may have a role in erectile dysfunction. In one animal study, investigators compared pomegranate juice, red wine, green tea, and several berry juices and found that pomegranate juice showed the most antioxidant capacity. Long-term intake of pomegranate juice improved erectile function and reduced erectile tissue fibrosis. (Azadozoi) A study of men with mild to moderate erectile dysfunction found that pomegranate juice intake resulted in some improvement in erectile function. (Forest)

4. Breast and lung cancers. Studies in Israel report that pomegranate juice kills breast cancer cells without damaging healthy cells, and that it may also stop breast cancer cells from forming. (Kim) Other research indicates that pomegranate juice may inhibit the development of lung cancer. (Khan)

5. Osteoarthritis. Several studies indicate that pomegranate juice may prevent the deterioration of cartilage, which is characteristic of arthritis. A February 2010 study reported that pomegranate juice helped prevent cartilage damage in the knee joints of animal models with osteoarthritis. (Hadipour-Jahromy)

6. Rheumatoid arthritis. In a mouse model, pomegranate extract reduced inflammation and joint damage associated with rheumatoid arthritis. (Shukla) Another study reported that pomegranate extract and extract-derived compounds may be helpful in inflammatory diseases like rheumatoid arthritis by suppressing mast cells and basophils. (Rasheed)

7. Cholesterol and blood vessels. Pomegranate juice has been associated with both lowering cholesterol levels (the bad LDL cholesterol) and protecting blood vessels by preventing the buildup of plaque in the arteries and the development of atherosclerotic lesions. (Aviram 2002) A recent study found that 100% pomegranate juice and 100% black currant juice were superior to other beverages tested in inhibiting the formation of atherosclerotic lesions. (Rosenblat 2010) In another study, pomegranate had a positive impact on carotid intima-media thickness progression in some patients who had moderate risk of coronary heart disease. (Davidson)

8. Heart health. In patients with coronary heart disease, daily intake of pomegranate juice for three months improved stress-induced myocardial ischemia. (Sumner) Another study found that pomegranate juice can reduce cholesterol accumulation and the formation of foam cells, which contribute to lesion growth. (Fuhrman) Pomegranate juice also demonstrated several heart-related benefits in a study conducted in Israel, including reduction in lesion size in mice with advanced atherosclerosis, reduction in macrophage oxidative stress, and prevention of the development of atherosclerosis. (Kaplan) An analysis of both pomegranate juice and extract revealed that both have the ability to inhibit platelet activity, which is helpful in reducing cardiovascular disease risk. (Mattiello)

9. Metabolic syndrome. Pomegranate extract increased the actions of nitric oxide and supported arterial function in obese rats, suggesting it has potential clinical use in metabolic syndrome. (de Nigris)

10. Blood pressure. Research shows that adults with high blood pressure who drank 1.7 ounces of pomegranate juice daily lowered their systolic blood pressure by as much as 5 percent. (Aviram 2001)

11. Improves recovery from exercise. Researchers at the University of Texas at Austin found that supplementing with ellagitannins from pomegranate extract significantly improved recovery of isometric strength two to three days after engaging in exercise that had caused muscle damage. (Trombold)

12. Alzheimer’s disease. In an animal study from Loma Linda University, researchers administered pomegranate juice, which is rich in polyphenols, to one group of mice and sugar water to another. The mice given the pomegranate juice learned tasks more quickly than those given the sugar water. The pomegranate-treated mice also had significantly less (about 50%) accumulation of beta-amyloid in the brain. Beta-amyloid protein is believed to play a major role in the development of Alzheimer’s disease. (Hartman)

13. Supports healthy immune response. Pomegranate extracts and pomegranate juice are both rich in polyphenols. Experts note that daily consumption of these pomegranate products can support the immune system’s antioxidant, antimalarial, and antimicrobial capacities. (Reddy)

14. Type 2 diabetes. Pomegranate seed oil, which is a rich source of conjugate linolenic acid (CLA), was associated with an improvement in insulin sensitivity in one animal study, which suggests it may reduce the risk of developing type 2 diabetes. (McFarlin) Two other studies found that pomegranate juice and/or pomegranate extract had a positive impact on diabetic patients, suggesting daily use of these products could reduce their risk of developing atherosclerosis. (Rock; Rosenblat)

Whether you choose a fresh pomegranate, pomegranate juice, or a supplement, you will be treating yourself to a wealth of antioxidants and other nutrients, including vitamin A, vitamin C, and vitamin E, folic acid, fiber, potassium, and niacin and a boost to prostate and overall health.

References

Albrecht M, et al. 2004 Pomegranate extracts potently suppress proliferation, xenograft growth, and invasion of human prostate cancer cells. J Medic Food 2004; 7:274-83

Aviram M et al. Pomegranate juice flavonoids inhibit low-density lipoprotein oxidation and cardiovascular diseases: studies in atherosclerotic mice and in humans. Drugs Exp Clin Res 2002; 28(2-3): 49-62

Aviram M, Dornfeld L. Pomegranate juice consumption inhibits serum angiotensin converting enzyme activity and reduces systolic blood pressure. Atherosclerosis 2001 Sep; 158(1):195-98

Azadzoi KM et al. Oxidative stress in arteriogenic erectile dysfunction: prophylactic role of antioxidants. J Urol 2005; 174:386-93

Davidson MH et al. Effects of consumption of pomegranate juice on carotid intima-media thickness in men and women at moderate risk for coronary heart disease. Am J Cardiol 2009; 104:936-42

Forest CP et al. Efficacy and safety of pomegranate juice on improvement of erectile dysfunction in male patients with mild to moderate erectile dysfunction: a randomized, placebo-controlled, double-blind crossover study. Intl J Impot Res 2007; doi: 10.1038/sj.ijir.3901570

Fuhrman B et al. Pomegranate juice inhibits oxidized LDL uptake and cholesterol biosynthesis in macrophages. J Nutr Biochem 2005; 16:570-76

Gasmi J, Sanderson JT. Growth inhibitory, antiandrogenic, and pro-apoptotic effects of punicic acid in LNCaP human prostate cancer cells. J Agric Food Chem 2010 Nov 10

Hadipour-Jahromy M, Mozaffari-Kermani R. Chondroprotective effects of pomegranate juice on monoiodoacetate-induced osteoarthritis of the knee joint of mice. Phytotherapy Res 2010 Feb; 24(2): 182-85

Hartman RE et al. Pomegranate juice decreases amyloid load and improves behavior in a mouse model of Alzheimer’s disease. Neurobiol Dis 2006 Dec; 24(3): 506-15

Hong MY et al. Pomegranate polyphenols down-regulate expression of androgen-synthesizing genes in human prostate cancer cells overexpressing the androgen receptor. J Nutr Biochem 2008; 19:848-55

Kaplan M et al. Pomegranate juice supplementation to atherosclerotic mice reduces macrophage lipid peroxidation, cellular cholesterol accumulation and development of atherosclerosis. J Nutr 2001; 131:2082-89

Khan N, et al. Pomegranate fruit extract inhibits prosurvival pathways in human A549 lung carcinoma cells and tumor growth in athymic nude mice. Carcinogenesis 2006 Aug 18

Kim ND, et al. Chemopreventive and adjuvant therapeutic potential of pomegranate (Punica granatum) for human breast cancer. Breast Cancer Res Treat 2002 Feb; 71(3):203-17

Mattiello T et al. Effects of pomegranate juice and extract polyphenols on platelet function. J Medicinal Med 2009; 12(2): 334-39

McFarlin BK et al. Pomegranate seed oil consumption during a period of high-fat feeding reduces weight gain and reduces type 2 diabetes risk in CD-1 mice. Br J Nutr 2008

de Nigris F et al. The influence of pomegranate fruit extract in comparison to regular pomegranate juice and seed oil on nitric oxide and arterial function in obese Zucker rats. Nitric Oxide 2007; 17:50-54

Pantuck AJ, et al. Phase II study of pomegranate juice for men with rising prostate-specific antigen following surgery or radiation for prostate cancer. Clin Cancer Res 2006; 12:4018-26

Rasheed Z et al. Polyphenol-rich pomegranate fruit extract (POMx) suppresses PMACI-induced expression of pro-inflammatory cytokines by inhibiting the activation of MAP Kinases and NF-kB in human KU812 cells. J Inflammation 2009; 6(1)

Reddy MK et al. Antioxidant, antimalarial and antimicrobial activities of tannin-rich fractions, ellagitannins and phenolic acids from Punica granatum L. Planta Medica 2007

Rettig MB, et al. Pomegranate extract inhibits androgen-independent prostate cancer growth through a nuclear factor-kappaB-dependent mechanism. Mol Cancer Therapeutics 2008; 7:2662 71

Rock W et al. Consumption of Wonderful Variety Pomegranate Juice and extract by diabetic patients increases paraoxonase 1 association with high-density lipoprotein and stimulates its catalytic activities. J AgricFood Chem 2008; 56: 8704-13

Rosenblat M et al. Anti-oxidative effects of pomegranate juice (PJ) consumption by diabetic patients on serum and on macrophages. Atherosclerosis 2006; 187:363-71

Rosenblat M et al. Consumption of polyphenolic-rich beverages (mostly pomegranate and black currant juices) by healthy subjects for a short term increased serum antioxidant status, and the serum’s ability to attenuate macrophage cholesterol accumulation. Food Function 2010; 1:99-109

Sartippour MR et al. Ellagitannin-rich pomegranate extract inhibits angiogenesis in prostate cancer in vitro and in vivo. Intl J Oncol 2008; 32:475-80

Seeram NP et al. In vitro antiproliferative, apoptotic and antioxidant activities of punicalagin, ellagic acid and a total pomegranate tannin extract are enhanced in combination with other polyphenols as found in pomegranate juice. J Nutr Biochem 2005 Jun; 16(6):360-67.

Shukla M et al. Consumption of hydrolysable tannins-rich pomegranate extract suppresses inflammation and joint damage in rheumatoid arthritis. Nutrition 2008; 24:733-43

Sumner MD et al. Effects of pomegranate juice consumption on myocardial perfusion in patients with coronary heart disease. Am J Cardiol 2005; 96: 810-14

Trombold JR et al. Ellagitannin consumption improves strength recovery 2-3 d after eccentric exercise. Med Sci Sports Exerc 2010; 42(3): 493-98

Soy, Green tea, Calcium, Vegetables, Omega-3 fatty acids?

Soy: This is not a trick question, although you may think so. That’s because there has been an ongoing controversy surrounding the use of soy and soybeans and how they may cause, stimulate, or otherwise aggravate hormone-driven cancers, such as prostate cancer. Soybeans contain soy isoflavones, which have extremely mild estrogen-like effects, and thus they can stimulate estrogen activity. However, “extremely mild” is the important phrase to remember, as well as the fact that soy contains an isoflavone called genistein, which has been found to slow the growth of prostate tissues in BPH and to interfere with the growth of prostate cancer cells.  Also remember that the threat of prostate cancer generally comes from an imbalance of hormones and not from one hormone acting alone.

Soy does, however, have a few downsides. Soybeans contain a high amount of phytic acid, which can block the absorption of essential minerals, and they contain large amounts of natural toxins that block the action of enzymes the body needs to digest protein. Soy can also have a negative effect on thyroid function. However, fermented soy foods, such as tempeh, miso, fermented tofu and soymilk, and natto, do not have these negative impacts on health. So the bottom line is, a little bit of fermented soy foods (10 to 30 milligrams once or twice a week) is a healthy amount, but nonfermented soy and/or more than the suggested amount is not generally considered healthy for the prostate.

Green tea: Whether you enjoy a cup of green tea or prefer a green tea supplement, you will be getting some potent antioxidants that will support prostate and overall health. The medicinal powers attributed to green tea can be found in substances called catechins, which have been shown to boost the immune system, combat prostate cancer, and destroy bacteria and viruses. Among the several different kinds of catechins is the most powerful found thus far, epigallocatechin gallate (EGCG).

How powerful are these antioxidants? Research shows that men who consume green tea regularly are less likely to develop prostate cancer than men who do not drink the beverage. Studies also indicate that the risk of prostate cancer decreases proportionally as the frequency, amount, and duration of green tea consumption increases, and that EGCG can significantly reduce the levels of prostate specific antigen (PSA). How much green tea should men drink to benefit the prostate? Results of various studies differ, but three or more cups daily have shown a significantly reduced risk of prostate cancer. Catechins may also be helpful in treating symptoms of BPH. Thus when it comes to green tea, you can’t go wrong, so enjoy a few cups daily and protect your prostate. Read more on green tea and prostate health

Calcium: Here’s a mineral that most people know is critical for bone health, and everyone is urged to  ”get enough”  calcium in their diet and/or through supplements.  But a growing number of studies are showing a relationship between eating dairy foods and/or calcium and the development of prostate cancer. In a 2001 Harvard study, for example, which included data on 20,885 US physicians followed for 11 years, researchers discovered that men who averaged more than 600 mg calcium daily had a 32 percent higher risk of prostate cancer than those who regularly consumed 150 mg or less. Even the American Cancer Society points out that there is evidence that high intake of calcium, mainly through supplements, has been linked with a greater risk of prostate cancer, especially aggressive cancer.

Now a new study (September 2010, American Journal of Epidemiology) from the Fred Hutchinson Cancer Research Center in Seattle reports that calcium from food appears to help prevent low-grade prostate cancer but contribute to high-grade prostate cancer. Yet there is also another study in which investigators found no impact on the risk of prostate cancer among older men who consumed up to 1,300 mg daily of calcium in the form of dairy and other foods. So what’s a man to do? Make sure you get enough calcium – the recommended intake is 1,200 mg daily – but not too much, and to get it mainly from foods, not supplements. Read more about calcium and prostate cancer risks

Vegetables: Your mother told you to eat your vegetables for several reasons, and protecting the health of your prostate may not have been one of which she was aware. But it certainly could have been, because the vast majority of vegetables are prostate friendly.

That’s because vegetables contain phytonutrients, plant-based nutrients that act as potent antixoidants, enhance the immune system, repair damage to DNA (and thus help prevent cancer), and promote overall health and prostate health in particular. The phytonutrients in vegetables have also been shown to cause cancer cells to die.

Omega-3 fatty acids: These fatty acids are “essential” because the body cannot make them, so you must get them from food and/or supplements. But that’s not the only reason we consider omega-3s essential: they are also beneficial when it comes to prostate health, because they help prevent cancer cell growth, including prostate cancer. Omega-3s also reduce inflammation, which is known to contribute to cancer.

The three types of omega-3 fatty acids include eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). To get the most benefits for your prostate, choose foods rich in EPA and DHA, because they beat out ALA. That’s because the body must convert ALA to EPA and DHA, and the conversion rate is 10 percent at best. The best food sources of omega-3 include fatty fish such as tuna, flounder, salmon, and sardines. Enjoy them several times a week: research shows that among men diagnosed with prostate cancer, those who ate fish at least five times a week had nearly a 50 percent lower risk of dying from the disease than those who are fish less than once a week.

2. Avoid vigorous exercise and activities that stimulate or “jostle” the prostate, including bike riding, motorcycling, and riding a horse, ATV, or tractor, or prostate massage, for example, for 48 hours before your test.

3. Abstain from sexual a ctivity for 48 hours before your test. Ejaculation within this time period may affect PSA results, especially in younger men.

4. Wait at least six weeks after undergoing certain procedures including: prostate biopsy, transurethral resection of the prostate (TURP), urethral catheter, cystoscopy (procedure in which tube with a camera is passed through the penis to look into the bladder), or other procedures that involve the prostate. Consult your doctor before having your PSA tested if you have had any type of prostate procedure.

5. Have the DRE test. If you have a PSA test and a prostate examination scheduled (including a digital rectal examination [DRE]), make sure you have the PSA test done first. Although a DRE or other parts of a prostate exam should not affect PSA levels, doctors generally recommend doing the PSA test first as a precaution.

6. Stop taking certain medications before your test. Talk to your doctor if you are taking statins, nonsteroidal anti-inflammatory drugs, medications to control urinary problems such as finasteride or dustasteride, or other medications, natural supplements, and herbal remedies, such as saw palmetto. All of these substances have the potential to affect PSA levels.

46 Things to AVOID for Prostate Health

Calcium supplements

Smoking

Overweight/obesity

Alcohol (2 drinks per week maximum)

Excess caffeine

Red and processed meats

Fast food

Trans fats

Saturated fats

Excess omega-6 fatty acids

Refined/processed foods

Foods high in sugar

High-fat foods

Atkins diet (and other high-protein, low-carb diets that promote fats)

Excess salt

Fried foods

Charred meats

Animal products that contain hormones, antibiotics, and pesticides (nonorganic meat and dairy foods)

Microwave popcorn

Dehydration

Acrylamide (carcinogen found mostly in French fries, potato chips)

Exposure to BPA (bisphenol A, found in plastics, food cans)

Exposure to pesticides, herbicides, fungicides and other environmental chemicals

Excessive multivitamin/mineral use (“mega-dosing”)

Supplements that contain fillers and additives

Chondroitin (use glucosamine instead for joint health)

Synthetic hormone therapy (ask for bio-identical hormones)

Artificial colors

Artificial sweeteners

Artificial flavors

Protein supplements

Marijuana, cocaine, heroin, methamphetamines

Self-diagnosis (if you are experiencing prostate symptoms, see your doctor)

Trauma to the perineal area (e.g., uncomfortable bike seat)

“Holding it” (delaying urination promotes urinary infections)

Poor genital hygiene

Unprotected sex

High blood pressure

Urinary tract infections

Lack of sleep

Sitting around (exercise regularly)

Bike riding

Excess emotional stress

Social isolation

Putting off getting your PSA checked

Putting off talking to your doctor about erectile dysfunction

Putting off talking to your doctor about urinary tract problems

Send us any comments or additions with supporting studies and we will make sure to add to the list!

Some of the things are pretty explanatory like getting your PSA checked and others will need more explanation (like avoiding calcium supplements and eating turmeric and cayenne for example). And there are also other items that you may say “What?” (like limiting soy intake which I know is bound to be controversial) and I am sure there are also a lot of “what about this?” and “what about that’s?”. But stay with me because its part of an overall lifestyle approach to great health and not just prostate health and I guarantee I will be giving you all the background and research as we move forward so you can make informed decisions.

So without further introduction, here is the list; do as many as you can and you are moving in the right direction.

Eat organic

Drink spicy tomato juice

Eat Fatty Fish

Drink organic green tea all day

Try white tea

Eat lots of vegetables

Limit your dairy

Avoid calcium supplements

Have lots of sex

Eats lots of cooked tomatoes

Have your PSA checked

Count your calories

Exercise every day

Practice safe sex

Don’t drink soda

Do Kegel exercises

Don’t smoke

Get a DRE

Limit intake of alcohol

Drink pomegranate juice

Use non-BPA containers

Drink organic vegetable juice

Get protein from plant based foods

Snack on raw vegetables and hummus

Eat less red meat (if any at all)

Use capsaicin (cayenne) when cooking

Limit salt intake

Take saw palmetto

Switch from coffee to tea

Know your Body Mass Index (BMI)

Eat less sugar

Skip the edamane

Only eat foods you can pronounce

Practice yoga

Use turmeric when cooking

Try acupuncture for prostatitis

Avoid “protein” bars

Try a prostatic massage

Avoid high-fat foods

Avoid all trans fats

Take bee pollen

Use olive oil

Eat blueberries

Balance your hormones

Eat fresh and dried fruits

Avoid fried foods

Don’t use steroids

Drive past McDonalds and don’t stop

Avoid potato chips

Don’t forget vitamin D

Avoid processed meats

Fill up on fiber

Limit your soy

Have even more sex (yep, we mentioned this twice )

Maintain a healthy weight

Avoid the Atkin’s diet

Avoid microwave popcorn

Get plenty of sun

Only use testosterone supplements under strict medical supervision

Forget French Fries

Eat mushrooms

Eat with family and friends

Chew your food thoroughly

Learn to meditate

Only use bio-identical hormones

Don’t eat packaged “soy” foods

Shop at Whole Foods

Have an “email free” day

Don’t cook with a Bar-B-Que

Take deep breaths

Limit the use of butter

Purify your own water

Take refined omega-3 oil supplements

Snack on almonds and pumpkin seeds

Avoid microwave cooking

Be happy with what you have in life

Buy food in glass containers

Avoid canned tomatoes

Shop in the outside aisles

Make your own almond butter

Practice tai chi

Use turmeric in cooking

Eat sardines

Do a weekly lemon/cayenne cleanse

Take green tea (catechin) supplements

Avoid daily multivitamins (in excess)

Eat brightly colored vegetables

Get plenty of sleep

Never eat charred food

Research supplement ingredients

Drink unsweetened cranberry juice

Avoid all street drugs

Skip the soy sauce

Buy high quality supplements

Laugh a lot

Learn to cook

Drink red wine in moderation

Avoid high fructose corn syrup (HFCS)

Avoid chondroitin

Get second opinions

Eat slowly

Try herbal remedies

Be honest with your doctor

Avoid protein powders

Take resveratrol supplements

Eat “like a Greek”

Read food labels

Wash all fruits and vegetables

Avoid artificial sweeteners

Eat high-protein grains

Take capsaicin supplements

Eat smaller meals

Subscribe to Prostate.net newsletter

Have “treats” every week as a reward

Ok, so it was 115 ways to love your Prostate but who’s counting,,,,,

The Bottom Line

Small steps can make a big difference to prostate health so make your own list of 5, 10 or 20 things to change in your lifestyle this week and get started!

If you like the list please share it and sign up above for the www.prostate.net newsletter.

www.prostate.net