Common Mistakes That Are Secretly Damaging Your Prostate Health – Health Digest

In men, the prostate is a small, and therefore overlooked, gland. Its location in front of the rectum just below the bladder means that everything from urination to sexual performance can be affected if prostate problems arise (via Harvard Health). Over time, men can suffer from a wide range of prostate issues, ranging from an enlarged prostate, known as benign prostatic hyperplasia, or BPH, to more serious issues such as prostate cancer. In fact, anywhere between nine and 16% of men will experience prostatitis, or prostate inflammation, in their lifetime. 

There are a number of things that a man can do to keep their prostate healthy, according to Johns Hopkins Medicine. These include keeping a healthy diet, increasing vitamin D while decreasing vitamin E, and getting regular screenings. However, as well-intentioned as one might be, there are little things that you can be doing that can be putting you at risk for BPH and other prostate problems. 

Sitting for extended periods of time can put pressure on the prostate and lead to swelling and inflammation, according to WebMD. Over time, this swelling can lead to a condition known as prostatitis. This condition leads to swelling, tenderness, and discomfort in the prostate and can be quite painful for men, especially during urination and ejaculation. Ideally, people looking to avoid developing prostatitis want to stay hydrated, exercise regularly, and avoid sitting for too long or even engaging in activities that require excessive sitting, such as riding a bike for too long. 

According to Dr. S. Adam Ramin, prolonged sitting puts pressure on the perineum, the area between the anus and scrotum, which can irritate the prostate and allow bacteria from the rectum to reach the gland. Men who have sedentary jobs, such as truck drivers or office workers, or who spend an inordinate amount of time sitting down can find themselves at risk for prostatitis. 

According to Johns Hopkins Medicine, a diet that is high in trans and saturated fats and low in fruits and vegetables could be a contributing factor in developing prostate cancer. Instead of reaching for processed or high-fat foods, men should lean into healthier options, such as nuts and fish, which are rich in omega-3 fatty acids. Additionally, certain vegetables, such as broccoli or cauliflower, are rich in a compound known as sulforaphane, which could help to ward off prostate cancer.

Even outside of more serious prostate issues such as cancer, a poor diet can play a role in the development of benign prostatic hyperplasia, or BPH (via the Mayo Clinic). A diet that is low in fat and high in vegetables and fruits (particularly high-citrus fruits) can help keep BPH, also known as an enlarged prostate, at bay. The Mayo Clinic also notes that a diet high in red meat may raise a man’s risk of developing BPH, while ingesting leaner forms of protein, such as fish, could bring one’s BPH risk down. 

It’s important to stay hydrated for a lot of reasons, but a 2024 report published in StatPearls notes that proper fluid interaction can be beneficial in staving off prostatitis. When a man is dehydrated, urine can become highly concentrated, leading to irritation. Additionally, Dr. Richard Bevan-Thomas notes that the prostate functions similarly to a sponge, with its channels opening up the more hydrated they are. As these channels open, the chances for inflammation are reduced. 

Cleveland Clinic also says that dehydration can be a cause of prostatitis, with alcohol, caffeine, and even spicy foods being among the biggest culprits. Sticking with water, green tea, and drinks without caffeine is recommended to keep the prostate healthy and also to potentially reduce inflammation should it arise. Regular intake of fluids can keep your urine flowing, which is beneficial for clearing bacteria out of the body. However, if you are feeling symptoms of prostatitis, such as genital pain, discomfort during urination, or blood in your urine, you should contact your doctor immediately. 

It should go without saying that drinking in excess is never a good idea, but overdoing at the bar can also have detrimental effects on your prostate. According to a 2018 study in Cancer Prevention Research, men who drank heavily from their teenage years into their 50s were three times more likely to develop high-grade prostate cancer than men who abstained from drinking. 

For men who have an enlarged prostate already, alcohol use could become even more problematic (via the Midwest Institute for Non-surgical Therapy). The inflammatory properties of alcohol can aggravate prostate inflammation and make urinary urgency and frequency worse. It’s also a diuretic, which again can spell trouble for the urge to urinate while also weakening your urine stream. On the bright side, however, a moderate amount of alcohol can help enlarged prostate symptoms. A 2009 study in the Journal of Urology showed that drinking 36 grams of alcohol daily was linked to a 35% lower chance of developing benign prostatic hyperplasia. 

The dangers of smoking are almost too numerous to list, as cited by the Centers for Disease Control. More than 16 million Americans suffer from some sort of disease brought on by smoking, and it remains the leading cause of preventable death in the United States. In addition, cigarette smoking is linked to a wide range of diseases, including cancer, heart disease, stroke, and chronic obstructive pulmonary disease, or COPD. 

According to a 2010 study published in the American Journal of Public Health, heavy smokers had a 24% to 30% greater risk of contracting and dying from prostate cancer than people who abstained from cigarettes. Additionally, a 2018 study published in JAMA Oncology showed that patients who had prostate cancer and were smokers were twice as likely to die from the disease as non-smoking prostate cancer patients. They also had a 151% higher risk of the disease spreading and a 40% greater chance that the cancer could return after surgery.

Whether it’s a prescription ordered by your doctor or an over-the-counter remedy to combat a cold, having to take medications is sometimes unavoidable. However, taking too many medications can have a detrimental effect on your prostate health. According to Dr. William J. Catalona, men who suffer from BPH can find their symptoms worsened by over-the-counter decongestants and antihistamines. Decongestants can make the prostate’s muscles squeeze the urethra more tightly, which can negatively impact the flow of urine. Antihistamines can have the effect of weakening the bladder muscles, which can make it harder for the bladder to push urine out. 

According to GoodRx, decongestants and antihistamines aren’t the only medications to avoid in excess if you’re experiencing BPH. Certain antidepressants such as amitriptyline and nortriptyline can prevent tightening of the bladder muscles, leading to urine retention. Diuretics, such as water pills, can help with such conditions as edema and high blood pressure, but the excessive urination they cause, combined with BPH symptoms, can make the urine blockage even worse. 

A bad night’s sleep can do a lot more than just make you drowsy the next day, it turns out. According to a 2024 study in the Journal of the National Cancer Institute, poor sleep quality is linked with a 15-20% increased risk of developing prostate cancer. The key issue, the study found, was experiencing 30 minutes or more of wakefulness during the night. Those who found themselves awake for more than a half hour during the night saw their risk of prostate cancer rise versus those who had less than 30 minutes of wakefulness. 

In addition, a 2015 study published in Cancer Epidemiology Biomarkers & Prevention gathered together results from more than 20 years of research. The study showed that men who worked overnight shifts had a higher risk of prostate cancer than men who had never worked at night. It also revealed that men in Japan who slept more than nine hours a night showed a 64% reduced rate of developing prostate cancer than men who slept between seven and eight hours a night. 

Stress can be very detrimental to the body on a number of levels, according to the Mayo Clinic. The effects that it can have range from physical effects such as chest pain, fatigue, and a weakened immune system to such behavioral effects as overeating and misuse of drugs or alcohol. But it can also put undue strain on the prostate, as evidenced by a 2005 study published in Psychosomatic Medicine. In that study, men who had higher levels of stress had more difficulty emptying their bladders than those who did not. 

According to the Midwest Institute for Non-surgical Therapy, the hormones released by stress can play a role in enlarging the prostate. The hormone cortisol, produced during moments of stress, has a tendency to reduce levels of testosterone and raise levels of estrogen. As estrogen levels rise, it can stimulate the growth of prostate cells, leading to benign prostatic hyperplasia. It can also trigger the release of adrenaline and inhibit the levels of zinc in the body, both factors that can contribute to an enlarged prostate. 

While holding in your urine for too long isn’t going to directly damage your prostate, it can create issues that can aggravate prostate health, particularly in men who already suffer from BPH. According to Yale Medicine, men who have an enlarged prostate and who don’t fully empty their bladders may find the capacity of their bladders lessened and develop greater urgency and frequency of urination. 

Additionally, holding in your urine for too long can also cause bacteria to multiply in the body (via Medical News Today). Bacteria such as E. coli can find their way into the epididymis, a top sitting above the testes, or the urethra, which carries urine from the bladder and out of the body. Over time, this spread of bacteria can lead to urinary tract infections. That same bacteria can also cause acute bacterial prostatitis, according to Medline Plus. Acute prostatitis can present with a number of symptoms, including fever, chills, blood in the urine, and pain during ejaculation. If you experience these symptoms, you should contact your healthcare provider right away.