Benign Prostatic Hyperplasia (BPH) is a noncancerous enlargement of the prostate gland to more than 20-25 g. BPH is a common medical problem amongst elderly males, as the prevalence increases after the age of 40 and reaches around 70-80% at the age of 90. Although BPH is not a serious life-threatening condition, its symptoms can be frustrating, potentially decreasing one’s quality of life. For instance, the need to get up many times during the night to urinate (also known as Nocturia) disrupts sleep, the inability to prevent urination could cause anxiety, and the sensation of incomplete bladder emptying is annoying.

While living with BPH presents particular challenges, but with the right strategy and lifestyle modifications, older men can effectively boost their overall quality of life. This article will explore the following lifestyle tips that can help people with BPH alleviate symptoms, promote prostate health, and enhance their wellbeing:

• Reduce your fluid intake 2 hours before bedtime
• Exercise frequently and maintain a healthy weight
• Manage your stress levels
• Controlling type 2 diabetes
• Schedule regular visits to your urologist

Tip #1: Reduce your fluid intake 2 hours before bedtime

To minimise unwanted nighttime trips to the bathroom, consciously lower your fluid intake (e.g. take smaller sips of water) 2 hours before your scheduled bedtime. It is especially crucial to reduce the consumption of caffeinated drinks and alcohol at night since they increase urine production and increase urinary frequency. This helps you to reduce nocturnal urine production and thus alleviate Nocturia, making it easier for you to attain a higher quality of sleep.

Tip #2  Exercise regularly and maintain a healthy weight

Leading a physically active lifestyle is helpful for you. This is because moderate exercises like walking, swimming, or cycling can improve your general well-being.

Another beneficial health habit that makes BPH more manageable is maintaining a healthy body weight since obesity may exacerbate BPH symptoms. Besides adopting a well-rounded exercise routine, sticking to a nutritious, well-balanced diet will aid your weight loss. A simple way to remember what a well-balanced meal constitutes would be to follow the Health Promotion Board’s ‘My Healthy Plate’ framework, which recommends the following proportions of each food group:

• Fill ¼ of the plate with whole grains
• Fill ¼ of the plate with healthy sources of protein
• Fill ½ of the plate with fruit and vegetables

You will enjoy better prostate health and overall well being by consistently eating healthy meals.

Tip #3 Minimise your stress

Keeping stress at bay is paramount for individuals with BPH, so doing self-care activities on a daily basis is highly recommended. Engaging in relaxation exercises, like deep breathing, meditation, or progressive muscle relaxation, can make you calmer. Having fun by engaging in hobbies and spending quality time with loved ones are also great ways to relieve BPH symptoms.

Tip # 4 Managing your type 2 diabetes

Type 2 Diabetes Mellitus is known to worsen the symptoms of BPH. Therefore, controlling meal portion sizes, having insulin injections and leading a healthy lifestyle to help regulate blood sugar levels can alleviate urinary symptoms.

Tip #5 Schedule regular visits to your urologist

It is recommended for those with BPH to schedule regular visits to their urologist for expert medical support. These appointments facilitate the monitoring of symptoms, assessment of treatment efficacy, as well as the adjustment of management strategies if necessary. A urologist can address your questions about BPH, and offer tailored advice and treatment plans according to your unique situation, helping you to manage your medical condition better.

Visit Assure Urology & Robotic Centre

Benign Prostatic Hyperplasia does not necessarily need to cause significant dysfunction in your life. Simple lifestyle changes along with regular urologist appointments, can empower you, making life with Benign Prostatic Hyperplasia more comfortable. If you suffer from BPH symptoms, please ensure that you contact a urologist for a personalised treatment plan. You can book an appointment with Dr Terence Lim, the Medical Director at Assure Urology & Robotic Centre. With more than 20 years of clinical experience, he is well-versed with treating BPH.