Lifestyle advice for men with BPH
1. Practice bladder training
Various prostatic conditions (including BPH) result in urinary leakage and a range of incontinence-related symptoms. An increased urge to urinate is common in men with an enlarged prostate because the gland pushes against the bladder and the urethra.
The bladder typically holds around 500ml of urine, but it can be ‘retrained’ to hold more and limit our urge to urinate so frequently. ‘Bladder training’ teaches your bladder to hold more urine and to not respond impulsively to the signals telling you that you need to urgently void your bladder.
Start by extending the time between toilet trips by 5 minutes. When you need to go to the toilet, envision your bladder as only partially full and remind yourself that even though you feel like you’re desperate, you can wait a little longer.
This will help manage the urge to urinate and teach your bladder to understand and realise its ‘real’ capacity limit, not the one you’ve developed based on a desire to use the toilet frequently.
2. Wear incontinence underwear
Incontinence is a common symptom for men suffering with BPH.
Historically, wearing incontinence pads has meant struggling to fit bulky and uncomfortable sheaths that rub and chafe into your underwear. Thankfully modern developments in incontinence wear mean men can now sport refined and fashionable options that act as a last line of defence against leakage.
Incontinence pads
Incontinence pads are a discreet and effective solution for men with BPH-related bladder control issues. They’re designed to fit comfortably inside regular underwear and to provide reliable protection against light to moderate leaks.
If you struggle with mild drips, ‘spotting’, or leakage, they provide security and are a great way to rebuild your day-to-day confidence.
It’s important to note that wetting the bed at night is a sign of a significant medical problem and therefore you should seek medical advice if this is happening.
Incontinence underwear
Incontinence underwear offers a more comprehensive solution for men with BPH as it provides all-day protection against moderate to heavy leaks. Unlike traditional underwear, these garments have built-in absorbent layers that lock away moisture to keep your skin dry and comfortable.
Incontinence underwear is a great choice for men looking for a discreet, fashionable, and hassle-free option that looks and feels like regular underwear.
3. Experiment with herbal supplements
Herbal supplements (vitamins, minerals, formulas, and powders) are growing in popularity as more and more people seek ways to improve their health at home.
Specific remedies aimed at BPH and other prostate-related male health problems are no different and have seen sales soar in recent years. While clinical evidence on their effectiveness is largely mixed, some men do report significant benefits when used as part of a broader lifestyle adjustment plan.
Some of the most popular prostate health supplements include:
- Saw palmetto
- Beta-sitosterol
- Pygeum
- Stinging nettle root
- Zinc
- Selenium-based supplements
- Pumpkin seed oil
- Lycopene
- Green tea
- Pycnogenol
While some men find relief from herbal remedies and supplements, their effectiveness is generally mild compared to prescription medications like alpha-blockers or 5-alpha-reductase inhibitors.
This doesn’t mean to say that you can’t or won’t find them beneficial, but that evidence of widespread success is limited because different men have different deficiencies that will ultimately benefit from different supplements.
4. Try ‘Double voiding’
Double voiding can be a useful strategy to ensure that more urine is released, easing the pressure and reducing the feeling of bladder fullness. It’s a simple yet effective technique that can help men with BPH empty their bladder more completely.
The method involves urinating twice within a short period, aiming to reduce the amount of urine that remains in the bladder. To practice double voiding, begin by urinating normally. After you’ve finished, remain in place for 20 to 30 seconds and allow your body to relax.
Then, attempt to urinate again. Even if only a small amount of urine is expelled during the second attempt, this can make a significant difference in how empty your bladder feels.
Using double voiding consistently can also help decrease nighttime trips to the bathroom (known as nocturia), which is a common complaint among men with BPH. When you empty your bladder more completely before bed, it can help you sleep for longer stretches without being interrupted by the urge to urinate.
5. Pelvic floor exercises
Pelvic floor exercises are a great way to strengthen the muscles around the prostate to reduce incontinence and make it easier to generate and maintain a strong stream of urine. You’ll also find that these exercises help you feel ‘emptier’ after urinating.
Kegels
Kegels are always a great place to get started with pelvic floor exercises.
To begin, tighten the muscles you would use to stop urination. Hold the squeeze for 3 to 5 seconds, then relax for the same amount of time.
Focus only on contracting the pelvic floor muscles without tightening your abdomen, buttocks, or thighs. For best results, aim for 10 to 15 repetitions, three times a day.
Squats
Squats are great for developing the muscles around your prostate.
Stand with your feet shoulder-width apart and as you lower into the squat position, gently engage your pelvic floor muscles. Keep your back straight and don’t let your knees extend past your toes.
Hold for a moment before standing back up and repeating for 5 to 10 repetitions at a time.
Pelvic tilts
If you find squats difficult, pelvic tilts are a great alternative.
Lie on your back with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and tilting your pelvis slightly upward.
Hold for a few seconds, then relax. For best results, do these exercises 10 to 15 repetitions twice a day.
6. Limit your caffeine and alcohol intake
Caffeine and alcohol are both diuretics that can have a significant impact on BPH symptoms. They increase urine production and for men with BPH, they can worsen existing symptoms, especially the need to urinate frequently or suddenly at night.
Wondering where to start? Think about gradually lowering the amount of coffee, tea, energy drinks, and caffeinated sodas from your diet. Don’t cut everything out straight away, but target areas or days of the week where you could perhaps feasibly cut down.
The same is true for alcohol. Try slowly cutting back on beer, wine, and spirits, especially in the evening when your body is preparing for rest. Even moderate reductions in these beverages can have a noticeable impact on your symptoms.
For those who enjoy their morning coffee or an evening glass of wine, moderation is key. It might be helpful to monitor how much you consume each day and note any changes in your symptoms.
7. Consider other treatment options
Managing the symptoms of BPH and adjusting your lifestyle accordingly is important, but for many, addressing the root cause of the condition ultimately requires medical or surgical intervention.
For those with moderate to severe BPH symptoms, or when medication and lifestyle adjustments are no longer providing relief, surgical options like transurethral resection of the prostate (TURP) or minimally invasive procedures such as Aquablation, rezum (water vapor therapy), urolift or laser therapy may be considered by your clinician.
These treatments aim to reduce the size of the prostate with the aim of relieving pressure on the urethra. This in turn can help with improving urine flow and reducing symptoms like frequent urination, urgency, and nighttime trips to the bathroom.
Post-surgery, many men find a significant improvement in their quality of life, as they experience better bladder control and fewer interruptions to daily activities. However, it’s essential to discuss the benefits, risks, and recovery process with a healthcare professional to determine the most suitable course of action for you.
Last updated Monday 2 December 2024
First published on Monday 2 December 2024