How to Shrink an Enlarged Prostate Naturally

by Charles LeeMarch 28 20258 minutes read

An enlarged prostate, also known as benign prostatic hyperplasia (BPH), is a common condition that affects millions of men, particularly as they age. It can lead to uncomfortable symptoms such as frequent urination, weak urine flow, and disrupted sleep. While medications and surgical options are available, many men seek natural solutions to support prostate health and avoid potential side effects.

Recent research suggests that lifestyle and dietary choices play a significant role in prostate enlargement. By making targeted changes to your diet and daily habits, you may be able to reduce prostate enlargement and improve urinary function.

Symptoms of BPH

BPH is commonly found in older men. As the prostate gland enlarges, it puts pressure on the urethra, leading to urinary difficulties. Men with BPH may experience noticeable changes in their urination patterns, such as:

●Frequent urge to urinate

●Waking up multiple times at night to urinate

●Struggling to start urination

●Incomplete bladder emptying

●Weak urine flow or dribbling

It's important to remember that urinary issues can stem from other causes besides an enlarged prostate. When consulting a urologist, be sure to provide a complete list of medications you are taking and share your medical history. This information will help the doctor accurately diagnose the cause of your symptoms and determine the most appropriate treatment.

What Causes an Enlarged Prostate?

Many people believe that BPH is simply a hormonal issue related to aging. While hormones like dihydrotestosterone (DHT) and estrogen do play a role, a major underlying factor is high insulin levels.

●High insulin promotes inflammation, which can contribute to prostate tissue overgrowth.

●Excess insulin leads to hormonal imbalances, increasing DHT and estrogen, both of which stimulate prostate growth.

●Insulin resistance (pre-diabetesand type 2 diabetes) is strongly linked to BPH, meaning men with metabolic issues are at higher risk of prostate enlargement.

In short, if you want to shrink your prostate, you need to control your insulin levels.

How to Reduce Enlarged Prostate by Controlling Insulin Levels?

Eliminate All Sugars from Your Diet

Sugar is one of the primary drivers of insulin resistance, which in turn fuels prostate growth. Cutting out refined sugar, sugary beverages, and processed snacks is essential. Even seemingly "healthy" sugar sources like fruit juices and honey can cause insulin spikes and contribute to inflammation.

Instead, opt for natural sweeteners like monk fruit or stevia if needed, but the best approach is to train your body to run on fat rather than sugar.

Avoid All Grains

Grains—especially refined ones like white bread, pasta, and cereals—convert into glucose, which increases insulin production. Even whole grains can contribute to insulin resistance over time. A grain-free diet can help keep insulin levels stable and support prostate health.

Avoid All Soy Products

Soy contains phytoestrogens, plant-based compounds that mimic estrogen in the body. Increased estrogen levels can disrupt the balance of male hormones, potentially worsening prostate enlargement. Avoid soy-based products like tofu, soy milk, and processed foods containing soy protein isolates.

Avoid Low-Fat Dairy Products

Many men are told to consume low-fat dairy for heart health, but low-fat dairy products are often loaded with sugar and can worsen insulin resistance. Additionally, conventional dairy contains hormones that can contribute to prostate growth.

Better options include full-fat, grass-fed dairy products like raw cheese, organic butter, and heavy cream, which are less likely to disrupt hormones and are lower in sugar.

Avoid Vegetable Seed Oils

Seed oils such as canola, soybean, corn, and sunflower oil are highly inflammatory and can contribute to insulin resistance. These oils are heavily processed and rich in omega-6 fatty acids, which disrupt hormonal balance and fuel chronic inflammation.

Instead, use healthy fats like extra virgin olive oil, coconut oil, grass-fed butter, and animal fats (like tallow and lard) for cooking.

Follow a Low-Carb, High-Fat Diet (Keto or Carnivore Diet)

The keto diet and carnivore diet are two of the most effective eating patterns for reducing insulin resistance and shrinking the prostate.

The ketogenic diet focuses on low-carb, high-fat eating, which helps regulate blood sugar and insulin levels. Foods include fatty meats, eggs, non-starchy vegetables, and healthy oils.

The carnivore diet eliminates all plant foods and consists only of animal products, which can significantly reduce inflammation and metabolic dysfunction.

Both diets help the body transition from burning sugar to burning fat, which naturally lowers insulin and reduces prostate size over time.

Practice Intermittent Fasting

Intermittent fasting (IF) is one of the most powerful strategies for lowering insulin, reducing inflammation, and shrinking an enlarged prostate. Fasting allows the body to:

●Lower insulin levels naturally

●Trigger autophagy (cellular cleanup), which can reduce excess prostate tissue

●Balance hormones, including testosterone and DHT

The most effective fasting protocols for prostate health include:

●16:8 fasting (fast for 16 hours, eat within an 8-hour window)

●One Meal a Day (OMAD) for more advanced fasting benefits

●Extended fasting (24–48 hours once a week) for deep insulin reset

By incorporating fasting into your routine, you can give your body time to heal and regulate prostate growth naturally.

5 Best Exercises to Relieve Prostate Enlargement

In addition to dietary adjustments, specific exercises and physical activities can help relieve symptoms of an enlarged prostate and, to some extent, even reduce its size. Here are some of the most effective exercises for improving Benign Prostatic Hyperplasia (BPH):

Kegel Exercises

Kegel exercises strengthen the pelvic floor muscles, improving bladder control and reducing symptoms like frequent urination and urgency.

How to Perform Kegel Exercises:

●Identify the Pelvic Floor Muscles: Try stopping the flow of urine or holding in gas to feel the muscles contracting.

●Contract the Muscles: Tighten the pelvic floor muscles and hold for 5 seconds, then relax for 5 seconds.

●Repetitions: Perform 10–15 contractions per session, 3 sessions per day, gradually increasing the hold time to 10 seconds per contraction.

Precautions:

●Avoid engaging abdominal, glute, or thigh muscles; the contraction should only involve the pelvic floor.

●Kegel exercises can be done while sitting, standing, or lying down, but consistency is key.

Yoga

Yoga helps strengthen the pelvic floor muscles, reduce pelvic tension, relieve stress, and improve bladder control, making urination easier.

1.Butterfly Pose

●Sit down with the soles of your feet together and your knees open to the sides.

●Keep your back straight and hold your ankles or toes.

●Gently bounce your knees up and down or lean forward while keeping the stretch.

2.Hero Pose

●Kneel with your knees together and feet slightly apart.

●Sit down between your heels while keeping your spine straight.

●If there's discomfort in your knees, place a cushion under your hips for support.

3.Reclining Hand-to-Big-Toe Pose

●Lie on your back with your legs extended.

●Bend one knee and pull it toward your chest, holding your big toe or shin.

●Keep the other leg straight with toes pointing upward, then switch sides.

4.Head-to-Knee Pose

●Sit down with one leg extended and the other foot resting against the inner thigh.

●Lean forward and try to bring your head closer to the extended leg.

●Keep your spine long and avoid rounding your back.

5.Bow Pose

●Lie face down and bend your knees, lifting your feet toward your back.

●Reach back with both hands to grasp your ankles.

●Inhale and lift your chest and legs off the ground, forming a bow shape.

●Look forward and hold the position before releasing.

6.Shoulder Stand

Lie on your back and lift your legs upward, supporting your lower back with your hands.

Raise your hips and back, aligning your body in a straight line with toes pointing toward the ceiling.

Keep your neck relaxed and maintain steady breathing.

Brisk Walking & Jogging

Studies show that engaging in brisk walking or jogging 3–4 times per week for 30–45 minutes can help reduce prostate inflammation and alleviate symptoms such as frequent urination and urgency.

Cycling

Moderate cycling can promote blood circulation in the pelvic area, reduce prostate congestion, and help alleviate BPH symptoms.

Key Points for Cycling:

●Use a specialized padded saddle to avoid excessive pressure on the prostate area.

●Control cycling duration: aim for 30–45 minutes per session, 3–4 times per week.

●Avoid prolonged cycling; stand up occasionally to relieve prostate pressure when necessary.

Squats

Squats are a compound exercise that strengthens the core and leg muscles while boosting testosterone levels, which can have a positive effect on prostate health.

How to Perform Squats:

●Starting Position: Stand with feet shoulder-width apart, toes slightly pointing outward.

●Lowering Phase: Push your hips back and bend your knees, ensuring they stay aligned with your toes. Lower yourself until your thighs are parallel to the ground.

●Rising Phase: Push through your heels to return to a standing position.

●Repetitions: Perform 10–15 squats per set, with 3 sets per session.

Precautions:

●Keep your back straight; avoid rounding your shoulders or hunching forward.

●If you feel excessive pressure on your knees, reduce the depth of your squat.

Conclusion

Preventing an enlarged prostate requires a long-term commitment to a healthy lifestyle—it is not something that can be resolved overnight. By maintaining a nutritious diet, regular exercise, weight management, quality sleep, and routine check-ups, you can significantly reduce the risk of prostate enlargement and support long-term health.