What exercise shrinks the prostate?

Do 30 minutes of aerobic exercise, like swimming, biking, speed walking, or hiking on most days of the week. You can also add in strength training exercises like working with free weights or weight machines on alternating days.

buschcenter.com - 5 Exercise Tips for a Healthy Prostate

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Exercise is shown to benefit physical health in numerous ways, and now there is a growing body of research showing regular exercise helps prevent prostate issues such as benign prostatic hyperplasia (BPH), prostate cancer, and erectile dysfunction.The Health Professionals Follow-up Study found that men who exercised regularly were less likely to suffer from BPH and were 20% less likely to have erectile dysfunction. But how much exercise, and what kinds? While there is still a lack of specific research on how exercise affects prostate health, here are some great tips based on what research has been done so far.

1. Include Aerobic Exercise

Exercise that is good for your heart is also good for prostate and sexual health. Do 30 minutes of aerobic exercise, like swimming, biking, speed walking, or hiking on most days of the week. You can also add in strength training exercises like working with free weights or weight machines on alternating days.

2. Include Exercise That Increases the Release of Antioxidants

Antioxidants have cancer-fighting benefits. Exercise that promotes endurance, or your ability to steadily continue that exercise for an extended period of time, is considered “antioxidant exercise.” You could walk, hike, bike, swim, or pick another stamina-building exercise you like so that you’ll stick with it.

3. Do Interval Training

Belly fat is linked to an increased risk of BPH and prostate cancer. Men can reduce belly fat through a healthy diet and exercise that focuses on interval training. Interval training exercise burns fat by boosting the body’s metabolism keeping it in a fat-burning range. When the body does an activity like running for a long period of time, it gets used to the motion and the metabolism drops and levels off. However, when doing short bursts of different exercises, the body doesn’t have time to get used to one motion. Therefore, the body’s metabolic rate doesn’t drop; it continues to be in an optimal fat-burning range. Interval training even increases a person’s resting metabolic rate for up to 24 hours after exercising.

4. Do Kegal Exercises

Contrary to popular belief, these aren’t just for postpartum women. Kegal exercises are especially helpful for men who have BPH symptoms. For men to do a Kegal, they must squeeze the muscles they would use to hold back their urine. Hold the squeeze for a few seconds and release. Three sets of 10 Kegals every day should contribute to better bladder control.

5. Exercise at Least Three Times a Week

Men with early-stage prostate cancer who did vigorous exercise for at least three hours every week activated more tumor-suppressing genes and more genes involved in repairing DNA than those who exercised less, according to a study presented to the American Society of Clinical Oncology. A healthy lifestyle can reduce risk for many health issues, including prostate problems. Exercise is already recommended to improve health, however, if you’re having prostate-related symptoms such as erectile dysfunction, frequent urination or trouble urinating, or elevated PSA levels, contact us to schedule a screening.

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How do I empty my bladder before bed?

Double-void before bed. Denson advises that you double-void, or urinate twice, right before bed. “Go to the bathroom, then brush your teeth and go through the rest of your bedtime routine,” she says.

webmd.com - Putting an Overactive Bladder to Bed - WebMD

After a long day, you’ve settled down for a comfortable night’s sleep. You’re just drifting off when suddenly you feel a warm wetness between your legs -- something you haven’t felt since you were about 5 years old. You’ve wet the bed. For the approximately 16% of people over the age of 18 who have an overactive bladder (OAB), this kind of upsetting incident can become a regular occurrence. Even if they make it to the bathroom in time, they wake up so often to urinate that they aren’t getting a good night’s sleep. Generally, the amount of urine in our bodies decreases and becomes more concentrated at night, so we can sleep six or eight hours without having to get up to use the bathroom more than once. But many people with OAB have nocturia, the need to urinate several times a night, which interrupts their sleep cycles. “It can disrupt sleep completely, and people can be extremely overtired,” says Luis Sanz, MD, director of urogynecology and pelvic surgery at Virginia Hospital Center in Arlington, VA. Even worse, those who are particularly sound sleepers or can’t get out of bed fast enough can wind up with wet sheets.

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Citrus: Oranges, lemons, limes, and grapefruits are all high in vitamin C, which may help to protect the prostate gland.

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