The prostate is an essential organ in male reproductive health that continues to grow with age, increasing the risk of common urinary symptoms. The enlargement of the prostate is caused when the cells of the prostate gland multiply. Additional cells cause expansion that increases pressure on the urethra. Without proactive care, these changes can increase occasional urinary tract problems and affect quality of life. 

Being proactive about prostate health can reduce the typical symptoms associated with these age-related changes. Taking a holistic approach to prostate health is one of the best ways to do this, allowing you to develop a routine that incorporates nutrients, exercise, habits, and natural supplements that work synergistically to promote prostate health from every angle. 

Support Prostate Health Every Day

Your daily routine consists of all of your habits. These actions structure your day and make the difference between operating at optimal health levels and risking avoidable health issues. A properly planned daily routine similar to the one provided here can help set you up for daily success, healthy energy, optimal prostate function, and overall wellness.

6:00 – 7:00 am

Overnight, your body loses water, and you’ll need to replenish and rehydrate with two cups of water with lemon each morning. Dehydration can have negative effects on the body, including the prostate. 

While many might try to limit water intake to help reduce frequent urination, dehydration interferes with healthy circulation and nutrient distribution through the body, which can leave your prostate without the nutrients it needs for proper function and health.

In addition, dehydration will cause excessive concentration of the urine, which by itself can be more irritating to the bladder and thus cause an increase in urinary symptoms.

7:00 – 7:30 am

A great way to start each day is with 30 minutes of cardiovascular exercise on an empty stomach. A study published in the British Journal of Nutrition showed that people could burn up to 20 percent more body fat when exercise is done in a fasted state, promoting a healthy weight management program that can support prostate function and health.

Additionally, a study published in the Journal of Urology found that overweight men, especially men with a high amount of abdominal fat, have an increased risk of prostate enlargement. If you are looking to maintain a healthy prostate size, losing weight can help with this and relieve common frustrating urinary symptoms associated with normal prostate enlargement.

Man doing tai chi on a rock in the beach

Examples of great morning exercises include yoga or Tai Chi. A routine with these deliberate moves promotes flexibility, mobility, and metabolism while supporting prostate health by strengthening the pelvic floor muscles. This helps to reduce pelvic tension and can improve bladder control, making it easier to urinate and maintain a normal urination schedule.

7:30 – 7:45 am

Now that your day is off to a great start, it is time to nourish your body, and a breakfast smoothie is a convenient way to provide your body and prostate with a multitude of essential nutrients. To get you started, try this delicious Berry, Banana and Pomegranate Smoothie.

♦ 1 frozen ripe banana, peeled and cut into 1-inch pieces
♦ 1 cup frozen berries
♦ ½ cup low fat plain Greek yogurt
♦ ½ cup pomegranate 
♦ 4 teaspoons honey

Right alongside your morning prostate-healthy smoothie, your daily dose of the right supplement can provide your prostate with additional doctor-recommended nutrients. ProstateMD® contains patented USPlus®, a saw palmetto extract containing up to three times the beta-carotene, ten times the amount of lutein, and 30 times the zeaxanthin of typical saw palmetto extracts for the best natural-based support for prostate enlargement.

A blend of bioavailable plant sterols, essential antioxidants, and vital minerals are also included for comprehensive prostate, bladder, and urinary tract health.

Pygeum: This African cherry tree extract supports healthy prostate cell function and helps reduce common symptoms such as uncomfortable urination and urination frequency. 

Pumpkin seed oil: Pumpkin seeds and pumpkin seed oil disrupt enzyme activity to promote healthy prostate cell growth. 

Stinging nettle: Stinging nettle leaves contain naturally occurring antioxidant compounds to protect prostate cells and support urinary tract health through nitric oxide production support, which is needed for urination muscles to relax. 

Pine bark extract: Pine bark is full of naturally occurring antioxidants that promote healthy prostate cell growth. 

Pine bark extract in a glass bottle

Don’t worry if you’re not a fan of smoothies, as there are other great breakfast options to help start your day right. Avocado toast is rich in beta-sitosterol, a plant sterol thought to support healthy prostate cell function. Or, make an omelet filled with vegetables for a variety of essential vitamins, minerals, and antioxidants. Wash everything down with a cup of green tea rich in polyphenols that can help reduce the overproduction of prostate cells associated with normal aging.

During your day

You should be eating every three hours, which means having a snack at mid-morning and mid-afternoon each day. Studies show individuals who eat frequent small meals enjoy sustained energy levels, optimal metabolism, and overall health. A healthy metabolism ensures nutrients are properly absorbed and delivered to your prostate, where they can be used to promote optimal health. 

Plan your snacks so you don’t get stuck buying convenience foods high in processed ingredients, sugar, and unhealthy fats. Quick and nutritious prostate-healthy snacks can include:

♦ Avocado toast, which contains high lutein content known to support proper prostate cell function

♦ Nuts and seeds, which are full of omega-3 fatty acids to help reduce typical oxidative damage to prostate cells

♦ Fresh fruits, like pomegranate, contain polyphenols known to support prostate health by regulating healthy prostate cell growth.

For lunch, a balanced diet low in saturated fats and refined sugars and high in fiber is essential for prostate health. In the same way you plan for snacks, prep your lunches for the week ahead of time to make it harder for you to make unhealthy choices. Some delicious and nutrient-rich meal ideas for heart and overall health can include:

♦ Salmon Lunch Bowl
♦ Pomegranate Salad
♦ Soybean, Lentil, and Carrot Curry
♦ Salmon and Spinach Salad

And remember to keep a big bottle of water with you. Fill it each morning, keeping in mind that you should finish it by the end of the day. You can use various apps to remind you to drink on a scheduled basis, and adding sliced cucumber, lemon, or other fruits to the water, will help consume larger fluid quantities.


Get in a workout

Doctors recommend 30-minutes of exercise a day for better health. If you were not able to get a morning workout in, now is the time. For the best prostate support, try a light yoga routine in the morning and an additional aerobic activity a few times a week during the day. Activities like walking, cycling, or swimming can help promote circulation and a healthy weight, both of which are beneficial for prostate health and function. 

By helping you lose weight and excess fat, you can reduce the risk of common prostate issues. Studies have found that regular aerobic exercise also helps balance the body’s hormones to promote healthy prostate growth while reducing occasional oxidative stress that can interfere with healthy prostate function.

6:30 – 8:30 pm

There is no set time for eating dinner, but you want to make sure you are done eating two hours before bed to promote uninterrupted sleep. A good rule of thumb to follow for a prostate-healthy meal will be:

♦ one-third cruciferous vegetables (kale, broccoli, cauliflower, cabbage, Brussels sprouts)

♦ one-third should be your protein (fatty fish, lean poultry, tofu, lentils, veggie burger)

♦ one-third healthy fats, complex carbohydrates (brown rice, sweet potato), or additional vegetables

8:30 – 9:30 pm

At the end of the day, it is important to wind down. Stress increases the risk of typical oxidative damage to the body, and this includes the prostate. Prostate growth is a normal part of aging, but oxidative stress should be managed to keep prostate growth within a normal range. Spend some time alone, even if it is just 15 minutes, to breathe deeply, meditate, read, or write in a journal to wind down before bed. 

A healthy bedtime routine is important to promote uninterrupted sleep, which supports prostate health in a number of ways. Proper sleep helps maintain prostate cells and reduces typical oxidative stress. This will, in turn, reduce the risk of certain metabolic conditions that can contribute to poor weight management and circulation, which can interfere with prostate health.

1MD's ProstateMD bottle

9:30 – 10:30 pm

Aim to get to bed before 11 pm. Making sure your room is adequately darkened is optimal to ensure recovery and to maximize the release of melatonin for a more restful sleep. Most health professionals agree that seven to eight hours a night is optimal. However, some people may require more or less sleep than others. If you wake without an alarm and feel refreshed when you get up, you’re likely getting the right amount of sleep. Adjust your routine to make sure your body gets the sleep and recovery time it needs.

Final Thoughts

Establishing a daily routine that incorporates a holistic approach to prostate health is the best way to keep everything normal and healthy and support overall wellbeing and vitality. A nutrient-rich diet, regular exercise, healthy lifestyle habits, and doctor-recommended supplements like ProstateMD® can help maintain a healthy prostate and urinary tract health so that you can live your best day, every day.

Dr. Daniel Brison

Dr. Daniel Brison is a board certified urologist who completed medical school at the State University of New York, and residency at the prestigious Endourology fellowship program at UCLA.