Diet can play a huge role in helping you rebalance your hormones naturally while minimizing the symptoms associated with sub-optimal prostate health.

• Eat vegetables (especially "cruciferous" vegetables, from the mustard family: broccoli, Brussels sprouts, cauliflower, cabbage, kale, etc. and deep green leafy vegetables), legumes/beans (especially soy - can block DHT stimulation of prostate cells), fruits (especially citrus), and whole grains & seeds (especially rye & flaxseed). These foods provide nutrients that help support hormone detoxification and excretion. These nutrients include isoflavones from soy, sulforaphanes from cruciferous vegetables, lignins and lignans from flaxseed and rye, and limonene from citrus fruits.



• Eat foods particularly beneficial for men' health. See Special Dietary Recommendations for Men' Health for specific foods.



• Eat a handful of raw pumpkin seeds each day. Pumpkin seeds contain many nutrients essential for male health, including zinc, vitamin E and essential fatty acids.



• If you choose animal sources of protein, organic is preferable. Non-organically raised livestock are often given hormones to improve their growth. Unfortunately, eating non-organic animal products can pass on these hormones to us, which is not desirable.



• Eat fish! Cold-water fish (such as salmon, sardines, halibut, trout, swordfish and mackerel) are an excellent source of protein as well as essential omega-3 fatty acids, which support healthy hormone balance. Wild caught, deep sea fish are preferable to farm raised. Four servings/week or take 1000-2000 mg EFA daily from fish oil (EPA-DHA Complex) or flaxseed oil capsules.



• Decrease/eliminate dairy products. I know this is blasphemous in many circles, but several studies have shown that a high consumption of dairy products dramatically increases the risk of prostate cancer.



• Use olive, canola, soy, or sesame oils for cooking and baking. Use flax or other recommended oils for homemade salad dressings. These oils provide valuable omega-3 and omega-6 fatty acids, which may favorably impact hormone balance. Use 1 Tbsp of these oils daily or grind 1 Tbsp of flaxseeds and use daily on salads, veggies and smoothies. Can also supplement omega-6 with 2000-3000 mg evening primrose oil/day.
  
  Important note: Do not cook with oils not specified for cooking and baking (for example, don't cook with flax, walnut, or pumpkin seed oils), and be sure to refrigerate these oils as well as dressings made with them.



• Avoid saturated or hydrogenated fats, such as margarine, lard, shortening, butter, and other animal fats, which may aggravate conditions associated with hormone imbalance.



• Drink plenty of filtered or distilled water, decaffeinated herbal tea and coffee substitutes (like Pero® or Postum®).



• Avoid caffeine-containing beverages, as caffeine may interfere with hormone detoxification. Avoid soft drinks completely.



• Buy Organic! Many pesticides, herbicides, insecticides and other chemicals used in conventional farming can slow down the detoxification process and can cause hormone imbalance. If you cannot buy organic, wash your produce thoroughly with a vegetable wash/soak.



• See the Vital Life Diet for more information.

Quick Guide to Eating and Drinking for Hormone Balance

What to Drink

• Drink plenty of water all day long. Get at least 6-8 8-oz. glasses of water in throughout the day in divided doses. Buy natural spring water or distilled water whenever possible. Avoid unfiltered tap water, as it can be contaminated with chemicals and even viruses and bacteria.

• Soy drinks. Many soy beverage drinks are now available in the supermarkets. Some are much better than others, so shop around and don't get discouraged if you don't like the taste of a few.

• Rice drinks. As with soy, there are a variety of rice beverage drinks that can be very tasty.

• Nut milks. There are also several nut milks you can make or buy. Try almond milk for a real treat.

• Herbal teas and green tea. These can be drunk cold or hot.

• Beer and wine. These can be drunk on occasion. Natural and organic beers and wines are available and are preferred not only for flavor but for health. Avoid hard liquor.

An Everyday Eating Plan

Best Choices for Breakfast

• Oatmeal, dried cereals (natural, without added sugar), muesli - substitute soy, rice or almond milk for regular milk whenever possible.



• Whole grain bread, plain or toasted, with small amount of butter or nut butter and/or all-fruit jam.



• Fruit - fresh or dried



• Low-fat yogurt



• Eggs - limit to six per week



• Herbal teas, green tea. Green tea, though it contains some caffeine, has powerful antioxidant properties. Choose it over coffee. If you must have coffee, opt for organic - it is healthier and tastier than regular commercial coffees.

Best choices for lunch

• Vegetable salads of all kinds



• Tuna, salmon, sardines, chicken, turkey



• Eggs, tofu, soy cheese



• Tomato



• Whole grain breads



• Fruits



• Water



• Herbal or green tea



• Limit mayonnaise and oils

Best choices for dinner

• Steamed or poached fish, grilled or baked chicken or turkey, pasta, brown rice, wild rice, potatoes



• Leafy green vegetables



• All vegetables listed above with diced tofu mixed in

Best choices for dessert.

• Many desserts can be adapted to provide more overall nutrition. Use fruit juices in place of sugar. Use whole wheat flour instead of regular flour. Adapt custard recipes by using soy products. Many packaged cookies are made without refined sugar.



• Fresh fruits



• Frozen yogurt (occasionally)



• Frozen fruit sorbets



• Honey and sucanat-sweetened whole grain cookies



• Nori-mu pudding



• Rice dream, a frozen ice-cream-like dessert. Comes in pints, bars and sandwiches.



• Organic chocolate (occasionally)

What you eat everyday is probably they most important factor in how you feel. You can help your body rebalance your hormones naturally by eating the correct mix of phytonutrients (nutrients found in foods) and avoiding the foods listed above.