Key takeaways

• Foods rich in lycopene (tomatoes), omega-3s (fatty fish), and zinc (nuts and seeds) may help support prostate health and could play a role in reducing the risk of prostate problems.
• Regular exercise, including walking and Kegel exercises, promotes better circulation and may ease urinary symptoms.
• Drinking enough water is essential for overall health, but limiting fluids before bedtime can help reduce nighttime trips to the bathroom.
• Cutting back on caffeine, alcohol, and prolonged sitting, along with stress management techniques, can minimize discomfort caused by bladder muscles becoming overactive.
• If lifestyle changes aren’t providing adequate relief, consult a healthcare professional to discuss treatment options. One minimally invasive approach is prostatic artery embolization (PAE), a procedure that reduces blood flow to the prostate, which may help shrink excess prostate tissue and improve symptoms.

The prostate gland plays a vital role in male reproductive health, but many men experience prostate enlargement—also known as benign prostatic hyperplasia or BPH—as they age.

According to studies, approximately 50% of men experience BPH by their 50s, and the prevalence increases to about 90% by their 80s. However, enlarged prostate tissue isn’t necessarily a concern unless it starts causing lower urinary tract symptoms.

BPH symptoms like frequent nighttime urination, weak urine stream, and incomplete bladder emptying can impact quality of life, but research shows that lifestyle modifications can help maintain prostate health and manage symptoms. Diet, physical activity, proper hydration, and stress reduction techniques all play important roles in supporting prostate function.

The following 10 tips offer practical ways to keep your prostate in good shape.

1. Eat prostate-friendly foods

What you eat plays an important role in prostate health. Research has identified several key nutrients and foods that may help support prostate function.

• Lycopene: Found in tomatoes, watermelon, and pink grapefruit, lycopene is an antioxidant that can improve general prostate health According to studies, it may even help reduce the risk of prostate cancer. Cooking tomatoes (such as in tomato sauce) can help your body absorb more lycopene.
• Omega-3s: Healthy fats from sources like salmon, sardines, and flaxseeds can support overall wellness, including prostate function.
• Antioxidants: Green tea is packed with antioxidants called catechins, which may help with prostate health. Opt for unsweetened green tea to avoid added sugars.
• Zinc: This essential mineral, found in nuts, seeds, and legumes, supports prostate function. It’s best to get zinc from whole foods, as excessive supplementation can have adverse effects.

2. Stay hydrated strategically

Staying well-hydrated is important for urinary health, but timing your fluid intake matters. While adequate hydration helps kidney function and supports the urinary system, drinking large amounts of fluids close to bedtime may increase nighttime urination.

For better sleep, consider limiting fluids in the evening hours while maintaining good hydration earlier in the day.

3. Incorporate regular exercise

Staying active is one of the best ways to support prostate health. Some exercises to include in your routine to improve circulation and bladder control:

• Walking: This is a simple, low-impact way to promote circulation and overall well-being.
• Yoga: Certain poses can strengthen pelvic muscles and reduce tension in the lower body.
• Swimming: This provides a full-body workout that is easy on the joints and promotes overall fitness.

4. Maintain a healthy weight

Carrying excess weight, especially around the abdomen, has been linked to a higher risk of prostate issues. Extra body fat can contribute to hormonal imbalances and increased pressure on the bladder, making urinary symptoms worse.

To maintain a healthy weight:

• Eat a balanced diet: Prioritize whole foods, lean proteins, healthy fats, and vegetables.
• Exercise regularly: Include both cardio and strength training to manage weight.
• Watch portion sizes: Opt for smaller, nutrient-dense meals to prevent overeating.

5. Limit caffeine and alcohol

Caffeine and alcohol can irritate the bladder, increase the risk of urinary tract infections, and worsen prostate symptoms. Both have diuretic effects, causing more frequent urination. Caffeine is found in coffee, tea, and energy drinks, while alcohol can irritate the bladder lining.

Alternatives to try:

• Herbal teas: Chamomile or rooibos provide relaxation without irritating the bladder.
• Decaf drinks: You can enjoy coffee or tea without the caffeine.
• Infused water: Add fruit, cucumber, or mint to enhance the flavor.
• Mocktails or sparkling water: Craving an evening drink? Consider these non-alcoholic options.

6. Try Kegel exercises

Kegel exercises, often associated with women’s health, are just as beneficial for men, especially those with prostate concerns. These exercises strengthen the pelvic floor muscles, which play a vital role in urinary control and bladder function.

If you’re new to Kegel exercises, here’s a helpful video to get you started:

Be sure to focus only on your pelvic floor muscles and avoid engaging your abdomen, thighs, or glutes. Consistently practicing Kegel exercises can lead to noticeable improvements in urinary control and overall comfort.

7. Add zinc-rich foods

Zinc is an essential mineral that supports normal prostate function by promoting healthy cell growth, maintaining hormonal balance, and protecting cells from oxidative damage. Low zinc levels have been linked to prostate-related issues, making it important to include in your diet.

Good sources of zinc include nuts (cashews, almonds), seeds (pumpkin, sunflower), legumes (lentils, chickpeas), and shellfish (oysters, crab, shrimp). Avoid taking zinc supplements without medical supervision, as excessive intake can be harmful.

8. Avoid prolonged sitting

Sitting for long periods can worsen prostate symptoms by increasing pressure on the prostate and reducing blood flow to the pelvic area. It also raises risks of obesity, heart disease, diabetes, poor posture, and circulation issues like blood clots. Regular movement helps counter these effects.

Tips to stay active throughout the day:

• Take frequent breaks: Stand up and stretch every 30-60 minutes, especially if you work at a desk.
• Go for short walks: Walk around your office, home, or block during breaks to improve circulation.
• Use a standing desk: Alternate between sitting and standing to reduce pressure on your lower body.
• Do seated exercises: Try ankle rolls, seated leg lifts, or pelvic tilts to keep your muscles active.
• Adopt active habits: Park farther away, take the stairs, or incorporate light chores like gardening into your day.

9. Reduce stress

Stress doesn’t just take a toll on your mental well-being—it can also worsen prostate discomfort. Chronic stress is thought to exacerbate urinary symptoms by affecting muscle tension and increasing inflammation.

Manage stress with these simple methods:

• Meditation: Spend 10 minutes a day on mindfulness to calm your mind and body.
• Breathing exercises: Deep breaths (inhale for 4 counts, exhale for 6) can relax pelvic muscles and lower stress.
• Hobbies: Enjoy activities like gardening or reading to improve your mood and shift your focus.
• Exercise: Activities like yoga or walking relieve stress and support prostate health.

10. Consult a healthcare professional

Regular check-ups help maintain prostate health by detecting issues early through screenings like the prostate-specific antigen (PSA) test. They also allow healthcare professionals to monitor changes in prostate size or urinary symptoms and provide personalized advice based on your health needs.

When to seek medical advice

• Persistent symptoms like frequent urination, difficulty starting or maintaining a stream, or incomplete bladder emptying
• Symptoms that worsen or don’t improve with lifestyle changes
• For options like prostatic artery embolization (PAE) for cases that don’t respond to other treatment options

How to shrink an enlarged prostate: Frequently asked questions

How do you fix an enlarged prostate gland?

Treatment for an enlarged prostate (benign prostatic hyperplasia or BPH) depends on symptom severity. Mild cases may improve with lifestyle changes like a healthy diet, exercise, and stress management. Medications can help relax or shrink the prostate.

For cases that don’t respond to other treatments, procedures like prostatic artery embolization (PAE) or surgery may be recommended.

What foods help shrink the prostate naturally?

Foods that support prostate health include tomatoes (rich in lycopene), green tea (antioxidants), and foods high in zinc, like nuts and seeds. While they may not shrink the prostate, they can promote prostate health and help ease symptoms.

Can exercise help with an enlarged prostate?

Yes, regular exercise can help manage symptoms by improving circulation, reducing stress, and strengthening pelvic muscles for better bladder control and comfort.

When should I see a doctor about an enlarged prostate?

See a doctor if you have persistent symptoms like frequent urination, trouble starting or stopping, or feeling your bladder doesn’t empty fully. Early advice can help prevent complications.

Visit Prostate Clinic today to take our free prostate risk assessment or connect with a healthcare provider near you for personalized advice. We’re here to support you in finding the right solution.