An enlarged prostate, or benign prostatic hyperplasia (BPH), affects over 50% of men above age 50. While age and hormones are key contributors, certain daily habits can quietly worsen your symptoms—like frequent urination, weak flow, or interrupted sleep. In this article, we’ll explore 7 everyday habits that may be making your enlarged prostate worse, and what you can do instead.
1. Sitting Too Long
- Why it matters: Prolonged sitting reduces blood flow to the pelvic area, which can increase prostate pressure.
- What to do instead: Take a walk or stretch for 5 minutes every hour. Use a standing desk if possible.
2. Drinking Caffeine Late in the Day
- The problem: Caffeine is a bladder stimulant and can worsen urinary urgency and nighttime trips.
- Fix it: Switch to herbal tea or water after 2 PM.
3. Dehydration
- Why it hurts: Low fluid intake concentrates urine, irritating the bladder and prostate.
- Tip: Aim for 6–8 cups of water daily, spaced throughout the day—not all at once.
4. Holding Urine Too Long
- Why it’s harmful: Increases bladder pressure and can weaken bladder muscles over time.
- Better habit: Go when you first feel the urge, even if it’s inconvenient.
5. Eating Spicy or Acidic Foods
- Issue: These foods can irritate the bladder and prostate, worsening BPH symptoms.
- Better choice: Stick to anti-inflammatory options like leafy greens, fatty fish, and berries.
6. Ignoring Stress
- Why it matters: Chronic stress raises cortisol and can worsen inflammation, affecting hormones and prostate health.
- What helps: Daily deep breathing, nature walks, or even 5 minutes of meditation.
7. Skipping Regular Exercise
- The risk: Lack of movement increases inflammation, weight gain, and hormonal imbalance.
- Solution: Aim for at least 30 minutes of walking, stretching, or light strength training most days.
Managing BPH goes beyond medication. By adjusting these daily habits, you can naturally ease symptoms, improve sleep, and protect your prostate. Start small—replace one habit at a time—and your urinary health will thank you.
Also read: Top 5 Exercises to Support Prostate Health After 50