Lifestyle Changes That Improve Prostate Health

A healthy prostate is important for maintaining your bladder and urinary system health.¹ And while prostate issues are common as men age,¹ they’re often not talked about because many men feel embarrassed or unsure about what’s normal. But help and management options are available.

Being proactive with regular health checks and adopting healthy lifestyle habits are key to supporting your prostate health.

In this article, we’ll explore common prostate problems and share some practical lifestyle tips.

What Is the Prostate and What Does It Do?

The prostate is a small gland that helps nourish and protect sperm.¹ It sits just below the bladder and surrounds the male urethra ― the tube that carries urine out of the body.¹

Because of this positioning, even the smallest changes in the prostate can affect your bladder health by slowing the flow of urine.¹

The prostate is part of the male urinary system – find out how everything works together. You should also learn more about male bladder health, equally important to prostate health.

Common Prostate Problems in Men

The prostate can change over time for several reasons, and this often happens with age.² Some changes may be mild, while others could lead to noticeable urinary symptoms, like prostate-related male incontinence.^1,2,3,4

Enlarged Prostate (BPH)

Benign prostatic hyperplasia (BPH) is a non-cancerous condition that causes the prostate to grow larger than normal.¹ BPH symptoms are common in men over 40 due to natural hormone changes that occur with age.² As the prostate enlarges, it can press on the urethra and bladder.¹ Some men notice bladder leaks with an enlarged prostate³ or some of these symptoms:¹

• Weak urine stream
• Frequent peeing
• Nighttime peeing (nocturia)
• Difficulty starting or stopping the flow of urine
• Feeling like the bladder doesn’t fully empty

These changes can be worrying, but luckily BPH is manageable with your doctor’s help and some lifestyle changes.¹

Prostatitis

Prostatitis is the inflammation of the prostate.² While it can affect men at any age, it tends to be more common in men under 50.² You may notice symptoms such as:²

• Painful peeing
• Frequent peeing
• Urinary urgency
• Difficulty emptying the bladder
• Lower belly or pelvic pain

If these symptoms continue or worsen, it’s important to make an appointment with your doctor.²

Prostate Cancer

Prostate cancer develops when cells in the prostate begin to grow and multiply faster than normal.⁴ It’s one of the most common cancers in men, and the risk increases with age.⁴

Early stages of prostate cancer rarely cause symptoms, which is why regular screenings are important.⁴ Routine checks from the age of 55, or earlier if you’re at higher risk, can help detect changes before they progress.⁴

Bladder cancer is also common, and the risk also increases with age.⁵ Men are more likely to be diagnosed with it than women, with most cases occurring in men over 55.⁵ Bladder cancer symptoms in men include blood in the urine and back pain.

Lifestyle Changes That Support Prostate Health

To ensure a healthy prostate, lifestyle changes can make all the difference. Consistency is key, so focus on taking small steps that are easy and achievable over the long term. Here are some recommendations:

Maintain a Healthy Weight

Excess weight can affect your prostate and urinary health.⁶ It puts extra pressure on your bladder, worsening BPH symptoms.⁶ It could also cause hormonal changes that create an environment where the prostate may enlarge or the cells start growing faster.⁶

Regular exercise, even a daily walk, could help reduce inflammation, support hormone balance, and help with BPH symptoms.⁷

If you’re experiencing bladder leaks, exercising may feel challenging, but staying active is still possible. Our article on exercising with urine leakage for men offers practical guidance to help you stay active with comfort and confidence.

Eat a Prostate-Friendly Diet

Doctors recommend limiting processed foods, saturated fats and red meat.^{7, 8} When building your prostate diet, try to include foods that are associated with supporting prostate health, including:

• Fruits and vegetables⁹
• Whole grains⁸
• Lean proteins⁹
• Healthy fats⁸

Choosing the right foods and drinks for a healthy bladder can also help support the health of your entire urinary system.

Avoid Smoking

While smoking may not directly cause BPH, it could increase the risk of prostate cancer spreading.^7,10 The chemicals in cigarette smoke can also irritate the bladder, leading to urinary urgency and leaks.^11,12,13 Smoking affects bladder health in several other ways, too.¹²

Although quitting isn’t easy, with the right support and guidance from your doctor, it's possible. The benefits to your overall health and longevity are worth it.

Limit Alcohol & Caffeine Intake

Drinking too much alcohol could cause hormonal changes and create an environment that could affect your prostate health.⁷

It’s also recommended to reduce your caffeine intake. Found in coffee, tea and sodas, caffeine is a diuretic, so it increases your urine production.¹⁴ If you have BPH, caffeine can increase urinary urgency and frequency.¹⁴

It’s not always easy cutting down, but small steps like substituting an alcoholic drink for a non-alcoholic beverage or brewing a weaker or decaf coffee are a good way to start.

Manage Stress and Sleep

Managing stress supports your prostate health.⁷ Long-term stress tends to worsen BPH or prostatitis symptoms and cause hormonal changes.⁷ Simple techniques like yoga or mindfulness exercises are not only good for your physical health but also your mental wellbeing.⁷

Regular, quality sleep is also important.⁷ Keeping a consistent sleep schedule and reducing stimulants like caffeine or alcohol before bed contribute to a restful night.⁷

Keep Up with Regular Health Checks

Visits to the doctor can be daunting, but if you’ve had symptoms, it’s best to let your doctor know and get them checked out. Also, because prostate cancer usually grows slowly, regular check-ups can help diagnose it in the early stages.⁴ During your appointment, your doctor could order screening tests, such as:⁴

• A digital rectal or prostate exam
• Blood tests
• Imaging tests like an ultrasound
• Biopsy

While you’re there, you could also ask about a bladder screening, especially if you’ve noticed blood in your pee.⁵

Coping with Bladder Changes from Prostate Issues

Bladder changes are common when prostate issues develop,¹ but there are several ways to manage them.¹

Pelvic Floor Exercises and Bladder Habits

The pelvic floor muscles help hold important organs in place and support everyday bladder and bowel functions and sex.¹⁵ After prostate surgery, these muscles could become weaker, which may lead to bladder leaks.¹⁵

Pelvic floor exercises for men help strengthen these muscles and can improve symptoms, even if you have prostatitis.¹

Healthy toilet habits also support your pelvic floor and bladder health. They include:

• Not holding in your urine for too long.16
• Not training your pelvic floor when using the toilet.¹⁷
• Taking your time so your bladder can empty fully.¹⁷

Managing Fluid Intake

When you’re experiencing leaks, usually the first instinct is to reduce your fluids.¹⁸ But the problem with cutting down is that dehydration could show up, irritating your bladder and worsening the leaks.¹⁸

Drinking enough water is important for your urinary health and the key is to find a balance.18 Here are some useful tips:¹⁸

• Ask your doctor how to safely reduce your fluid intake.
• Drink enough to keep you hydrated.
• Use your urine as a hydration marker: it should be light not dark
• Limit fluids at least an hour before bed.
• Reduce intake of caffeine, sugar, and carbonated drinks.

Looking for more tips to stay hydrated? Read our article on hydration and your bladder.

FAQs

What Can I Expect During Prostate Surgery Recovery?

After prostate surgery, it’s common to notice some bladder leaks, especially once your doctor removes the catheter.¹⁹ Temporary urinary changes are a normal part of recovery.¹⁹

Recovery time varies from person to person and depends on the type of surgery you had, as well as any issues before or during the procedure.¹⁹

What Is Male Incontinence?

Male incontinence refers to unexpected leaks that can occur throughout your day.²⁰ It could be occasional or more frequent, involving small drips or larger amounts of urine, especially after you sneeze, exercise, or feel a sudden urge to go to the bathroom.²⁰

It can feel overwhelming, but it doesn’t have to be. Incontinence is manageable with simple everyday tips and the right support.²⁰

Go ahead and explore our range of related incontinence products to help manage leaks and dribbles. They're designed with your anatomy, comfort, skincare, and confidence in mind.

References

1. Whalen R. The Connection Between Prostate Health and Bladder Function [Internet]. urologyconferences.com. 2025. Available from: https://urologyconferences.com/the-connection-between-prostate-health-and-bladder-function/

2. Enlarged Prostate (Benign Prostatic Hyperplasia) [Internet]. National Institute of Diabetes and Digestive and Kidney Diseases. NIDDK - National Institute of Diabetes and Digestive and Kidney Diseases; 2024. Available from: https://www.niddk.nih.gov/health-information/urologic-diseases/prostate-problems/enlarged-prostate-benign-prostatic-hyperplasia

3. Leslie SW, Tran LN, Puckett Y. Urinary Incontinence [Internet]. Nih.gov. StatPearls Publishing; 2024. Available from: https://www.ncbi.nlm.nih.gov/sites/books/NBK559095/

4. Cleveland Clinic. Prostate Cancer: Symptoms, Diagnosis & Treatment [Internet]. Cleveland Clinic. 2023. Available from: https://my.clevelandclinic.org/health/diseases/8634-prostate-cancer

5. Mayo Clinic. Bladder cancer - symptoms and causes [Internet]. Mayo Clinic. 2022. Available from: https://www.mayoclinic.org/diseases-conditions/bladder-cancer/symptoms-causes/syc-20356104

6. Parikesit D, Mochtar CA, Umbas R, Hamid ARAH. The impact of obesity towards prostate diseases. Prostate International. 2016 Mar;4(1):1–6.

7. Aja PM, Agu PC, Musyoka AM, Ngwueche W, Odo JU, Alum EU, et al. Integrative Approaches to Prostate Disease Management: Nutrition, Exercise, and Lifestyle Modifications. American Journal of Men’s Health. 2025 May;19(3).

8. Food Guide for Prostate Health [Internet]. Urology.ucsf.edu. 2023. Available from: https://urology.ucsf.edu/sites/default/files/uploaded-files/basic-page/food-guides-for-prostate-health-web-2024.pdf

9. Harvard Health Publishing. 10 diet & exercise tips for prostate health - Harvard Health [Internet]. Harvard Health. Harvard Health; 2019. Available from: https://www.health.harvard.edu/mens-health/10-diet-and-exercise-tips-for-prostate-health

10. Xu H, Fu S, Chen Y, Chen Q, Gu M, Wang Z. Smoking habits and benign prostatic hyperplasia. Medicine. 2016 Aug;95(32):e4565.

11. Modern Urology [Internet]. Modern Urology, Colorado. 2024. Available from: https://modernurology.com/how-does-smoking-aggravate-overactive-bladder-symptoms/

12. Kawahara T, Ito H, Yao M, Uemura H. Impact of smoking habit on overactive bladder symptoms and incontinence in women. International Journal of Urology. 2020 Sep;27(12):1078–86.

13. Hobbs H. 26 Health Effects of Smoking on Your Body [Internet]. Healthline. 2023. Available from: https://www.healthline.com/health/smoking/effects-on-body

14. Annette McDermott. Can Caffeine Make BPH Worse? Healthline. February 2019. Available at: https://www.healthline.com/health/enlarged-prostate/bph-and-caffeine

15. Cleveland Clinic. Pelvic Floor Muscles: Anatomy, Function & Conditions [Internet]. Cleveland Clinic. 2022. Available from: https://my.clevelandclinic.org/health/body/22729-pelvic-floor-muscles

16. Johnson J. What happens if someone holds their pee for too long? [Internet]. Medicalnewstoday.com. Medical News Today; 2018. Available from: https://www.medicalnewstoday.com/articles/321408#pelvic-floor-damage

17. Good Bladder Habits for Everyone [Internet]. Continence Foundation of Australia. Available from: https://www.continence.org.au/information-incontinence-english/good-bladder-habits-for-everyone

18. Jenkins S. How Much Water Should You Drink When You Have Incontinence? - National Association for Continence [Internet]. National Association for Continence. 2017 [cited 2026 Feb 13]. Available from: https://nafc.org/bhealth-blog/how-much-water-should-you-drink-when-you-have-incontinence/

19. Cancer Research UK. Bladder problems after treatment for prostate cancer | Cancer Research UK [Internet]. www.cancerresearchuk.org. 2022. Available from: https://www.cancerresearchuk.org/about-cancer/prostate-cancer/practical-emotional-support/bladder-problems

20. Cleveland Clinic. Urinary Incontinence | Cleveland Clinic: Health Library [Internet]. Cleveland Clinic. 2020. Available from: https://my.clevelandclinic.org/health/diseases/17596-urinary-incontinence