Living with an enlarged prostate, also called benign prostatic hyperplasia (BPH), can be frustrating, and because there’s no easily recognizable cause, it can be a problem that is difficult to prevent. Prostate enlargement is linked to hormone level changes that occur in older men, and most men with fully formed and functioning testicles will experience some version of this in their lifetime.
Dr. Gail Jones sums up what is good for the prostate: “Whatever is good for the heart is good for the prostate.” So, exercise that helps cardiovascular health is going to help keep your prostate healthy too.
The most common symptoms of an enlarged prostate include a weak flow of urine, the strong and sudden need to urinate, and even urinary incontinence. Although this condition is benign, it can be uncomfortable, which is why it’s vital to know how to effectively manage the symptoms of BPH.
One of the options you have for the management of these prostate problems is to make some lifestyle changes, including exercising. But can exercise reduce an enlarged prostate? Take a closer look at this treatment option.
How Exercise Impacts Prostate Health
If you’re one of the many men who wonder, “Can exercise help with BPH?” you may be surprised to learn that the answer is yes. Regular exercise offers a number of benefits that can make a difference in this condition.
Benefits of Regular Exercise
One of the reasons why exercise can help manage BPH symptoms is that it can help reduce testosterone levels. High testosterone levels can lead to prostate enlargement with age, so lowering those levels can mean the prostate doesn’t enlarge as much or as rapidly.
Aside from improving your overall health and helping you maintain a healthy weight, exercise reduces activity in the sympathetic nervous system, which activates when you’re stressed. Less activation of this system can reduce uncomfortable urinary symptoms.
One risk factor to be aware of is belly fat. Men who develop belly fat as they grow older have a higher chance of experiencing prostate problems, so exercise can help you prevent that increased risk as well.
Types of Exercise That May Benefit Prostate Health
When considering these benefits, a question you likely have is, “What is the best exercise to shrink an enlarged prostate?” There are a number of options to consider, including aerobic exercise, kegel exercises, and even strength training.
Best Exercises for Prostate Health
To have a lower risk of developing benign prostate hyperplasia or to manage enlarged prostate symptoms you may already have, consider trying these key exercises.
Aerobic Exercise
Exercises that are good for your heart and blood flow are good for your prostate and even your sexual function. Engage for at least 30 minutes a day in activities like walking, running, swimming, or any other aerobic activity that will get your heart rate up.
Strength Training
For a healthy prostate, consider including strength training in your regular physical activity. It’s particularly important to focus on strength training of the lower body that targets the muscles of your pelvic region. Squats, leg presses, and lunges are all excellent options.
Pelvic Floor Exercises
To strengthen your pelvic muscles, you might add kegel exercises to your exercise routine. Kegel exercises target the muscles that control your bladder and bowel movements. They can help if you face erectile dysfunction, too.
One of the best things about these exercises is that they are simple to do. To perform a kegel exercise, tense your pelvic floor muscles and hold them there for five seconds. It should feel as though you’re trying to prevent the flow of urine.
Yoga
If you’re experiencing symptoms of an enlarged prostate, another excellent option can be to add yoga to your daily routine. Some of the best movements to try are the bow, cobra, and hero poses.
Lifestyle Tips to Support Prostate Health
Aside from adding exercise to your daily life, there are other changes you can make that can support your prostate health.
Diet and Nutrition
A healthy diet can go a long way toward helping you feel better while also improving symptoms. Adding vegetables, whole fruits, and healthy fats to your diet helps slow the growth of the prostate, which means being better able to manage your symptoms.
The right diet can also impact your weight, which plays a role in your prostate health. Men who are overweight tend to have more severe BPH symptoms.
Hydration
Staying hydrated is essential for urinary function, which can alleviate some of the discomfort of an enlarged prostate. It’s important to avoid consuming a significant amount of certain drinks, however, including coffee and other high-caffeine options. Caffeine increases prostate inflammation and can lead to dehydration, making your symptoms worse.
You’ll also want to avoid excessive alcohol consumption, since it can also lead to inflammation and the blocking of urine flow.
Regular Check-Ups
It’s essential that you see your urologist regularly. Getting check-ups can allow your doctor to notice any health issues early, making treatment easier. If you do experience changes in your symptoms, including a dramatic worsening, make sure to contact your doctor at once.
When to See a Doctor
The symptoms of an enlarged prostate can appear gradually, but if they begin to significantly impact your life, going to see your doctor is the right step. A medical professional can offer treatments to minimize the effects of these symptoms.
It’s especially vital that you contact your doctor if you see blood in your urine, if you can’t urinate at all, or if you experience burning and pain during urination. There are other health issues that have similar symptoms to BPH that you want to rule out, including prostate cancer and urinary tract infections.
Treatment Options
After assessing your symptoms and performing some tests, your doctor can determine the right treatment option for your situation. Although there’s no cure for BPH, there are effective ways of managing the condition so that its impact on your life is not as severe.
Medications are one option. Some medications can relax the muscles in your prostate to relieve some of the tension in your urethra, while others focus on decreasing the production of Dihydrotestosterone (DHT), a hormone that is known to speed up prostate enlargement. Your doctor may also choose options that can improve your urine flow so that you have less discomfort.
In certain cases, surgery may be an appropriate option. The most common surgical procedures are those that remove some prostate tissue that may be blocking the urethra.
Improve Your Prostate Health With Exercise
So can exercise reduce an enlarged prostate? It can. Exercise is beneficial for your whole body, including your prostate. By helping to improve blood flow and keeping your weight under control, exercise can play a role in managing inflammation that can lead to worsening symptoms.
If you’re struggling with prostate enlargement, you don’t have to go through it alone. The team at Arkansas Urology can offer the guidance you need to get relief from your symptoms. Contact us to schedule your consultation today.
