How to Naturally Shrink Your Prostate

How to Naturally Shrink Your Prostate

How to shrink prostate naturally? An enlarged prostate, commonly known as benign prostatic hyperplasia (BPH), is a disease in which the prostate gland gradually becomes bigger. In males, the prostate is a walnut-sized gland that surrounds the urethra and is placed below the bladder.

BPH is quite prevalent, affecting approximately 50% of men between the ages of 51 and 60, and up to 90% of men over the age of 80. As the prostate expands in size, it can obstruct the urethra, resulting in urine problems.

The following are some of the most prevalent indications and symptoms of an enlarged prostate:

  • Urination regularly, especially at night
  • Weak pee stream or difficulty urinating
  • Urine dribbling or leaking
  • Urge to urinate suddenly
  • Trying to empty the bladder via straining or pushing
  • bladder emptying is incomplete
  • Urinary discomfort or burning

BPH can worsen and create more serious symptoms such as repeated urinary tract infections, bladder stones, or bladder damage if left untreated. Fortunately, there are numerous successful natural remedies for shrinking an enlarged prostate that will be covered in this article.

Risk Factors for an Enlarged Prostate

A man’s chance of acquiring an enlarged prostate can be increased by several variables.


The most major risk factor is age. BPH is uncommon in men under the age of 40. However, its frequency rises with age, with over 70% of males affected by the age of 60. As men age, their prostate glands naturally grow.

Family History

Men who have a family history of prostate enlargement are at a higher risk. Because genetics are likely to have a role, having a father or brother with an enlarged prostate raises your risk.



Obese males are more likely to get BPH. Excess body weight, particularly abdominal obesity, relates to a variety of health problems. Carrying additional weight puts strain on the urinary system and can cause hormonal changes that cause the prostate to expand.

Heart Disease

According to research, there is a link between heart disease and BPH. Prostate enlargement is frequently associated with poor cardiovascular health. 

The precise association is unknown, although the two disorders share risk factors such as age, obesity, and a lack of exercise. Improving heart health may assist prostate health as well.

Lifestyle Changes

Simple lifestyle adjustments can help decrease an enlarged prostate and relieve urinary problems. Here are some pointers:

Lifestyle Changes

Diet Changes

  • Caffeine and alcohol, which can irritate the prostate, should be avoided. Limit yourself to water and herbal tea.
  • Increase your intake of fruits, veggies, healthy grains, and lean protein. These include nutrients that promote prostate health.
  • Reduce your intake of greasy, sugary, and processed foods, which can all lead to inflammation.
  • Drink lots of water throughout the day to stay hydrated. Dehydration causes urine to concentrate and irritates the prostate.


Regular aerobic activity such as walking, swimming, or biking is recommended. This promotes blood flow and lowers prostate enlargement.

Yoga positions and stretches that target the pelvic and groin region are recommended. Deep squats can aid with the relief of prostate pressure.

By strengthening the pelvic floor muscles, strength training can help minimize prostate inflammation.

Improved Sleep Habits

Aim for 7-9 hours of good sleep every night. Inflammation is exacerbated by a lack of sleep.

Establish a consistent sleep schedule by going to bed and getting up at the same times every day.

For better sleep, limit screen time before bed and avoid coffee in the evenings.

If necessary, try natural sleep aids such as chamomile tea or meditation applications.

Herbal Remedies

Herbal Remedies

Transurethral resection of the prostate is a way to treat BPH but some herbal medicines can help decrease an enlarged prostate naturally. Among the most effective plants are:

Saw Palmetto

Saw palmetto is derived from the Serenoa repens plant’s fruit. For ages, it has been used to treat urinary problems linked with an enlarged prostate. Saw palmetto has been demonstrated in studies to enhance urine flow and minimize overnight urination.

It works by preventing testosterone from being converted into DHT, which promotes prostate growth. Saw palmetto supplements are available in the form of capsules, pills, and liquid extracts.


Lycopene is a pigment found naturally in many fruits and vegetables. Pilot research discovered that consuming lycopene-rich extra virgin olive oil regularly enhanced prostate health and decreased prostate-specific antigen levels.

Most people’s best source of lycopene is tomatoes, however, a few other fruits and vegetables have lower quantities of this antioxidant. The higher the lycopene concentration of a pink or red fruit or vegetable, the darker its hue.

Rye Grass Pollen

Some people use rye grass pollen herbal remedies to alleviate BPH symptoms and decrease prostate inflammation.

Cernilton is a well-known rye grass pollen medicinal brand. This drug has the potential to halt or stop prostate development. Rye grass extract may include anti-prostatic cell growth and anti-inflammatory compounds. As a result, BPH symptoms such as frequent urination and nocturia may improve.


Pygeum is derived from the bark of an African plum tree. It includes chemicals that aid in the reduction of prostate inflammation. According to research, pygeum can help reduce urinary symptoms such as frequent urination and poor urine flow. It may also aid in the reduction of the prostate’s overall size. The recommended dose is 50-100 mg twice daily.

Kegel Exercises

Kegel exercises strengthen the pelvic floor muscles, which support the bladder and bowel. Strengthening these muscles can help prevent leakage from the bladder and bowel and improve bladder control. 

This may also help shrink an enlarged prostate.

Here’s how to do Kegel exercises:

  • Determine the proper muscles. Stop urinating midstream or tense the muscles that prevent you from passing gas to identify your pelvic floor muscles. These are the muscles you should tense.
  • Improve your technique. Tighten and then release your pelvic floor muscles for 3 seconds. Rep 10 times more. Work your way up to contracting the muscles for 10 seconds at a time, then resting for 10 seconds between contractions.
  • Aim for three sets of ten contractions every day. This will gradually strengthen the muscles.
  • Concentrate on fast and strongly squeezing the muscles. Avoid flexing the muscles in your belly, thighs, or buttocks.

Kegel exercises, which are performed regularly, can help strengthen the muscles that govern pee flow, lowering urinary urgency and frequency. This may assist to reduce prostate pressure and decrease an enlarged prostate. 

Kegels help improve pelvic circulation, which provides oxygen and nutrients to the prostate.

Stress Management

Stress Management

Stress management is a crucial aspect of prostate natural treatment options. Prostate inflammation and enlargement can be exacerbated by chronic stress. 

Meditation, yoga, and tai chi are stress management strategies that may help shrink the prostate by reducing stress hormones and encouraging relaxation.

Set aside time each day for a stress-relieving activity such as:

  • Sit comfortably, close your eyes, and concentrate on your breathing. Begin with 5-10 minutes every day. Calm and other relaxation apps can help you.
  • Yoga: Follow along with basic yoga tutorials on YouTube. Yoga includes breathing exercises, meditation, and moderate stretches.
  • Tai Chi: This martial art relieves stress by utilizing calm, concentrated motions and deep breathing. Online, look for a class or lesson.
  • Walking: Taking daily walks can help you clear your thoughts, improve your mood, and relax your body. Walking outside delivers additional advantages such as fresh air and vitamin D.
  • Journaling: Keeping a journal can help you manage emotions and decrease tension. It only takes 5 minutes every day to make a difference.

These relaxation techniques, when paired with healthy lifestyle changes, may help naturally decrease an enlarged prostate over time. Be patient, and make stress management a regular component of your self-care regimen.



Acupuncture is a cornerstone of traditional Chinese medicine. It entails placing extremely thin needles into certain bodily sites to activate them. This is supposed to help repair qi (vital energy) flow imbalances.

According to traditional Chinese medicine, prostate enlargement is frequently caused by qi and blood stagnation. Acupuncture seeks to promote qi and blood flow to aid in the shrinkage of an enlarged prostate.

Though there have been few studies on acupuncture for benign prostatic hyperplasia (BPH), some data shows it may be beneficial:

A randomized research of 90 men with BPH revealed that those who got acupuncture had better urinary symptoms and quality of life than those who received sham acupuncture. After therapy, the impact persisted for at least three months.

A meta-analysis of four trials with 394 participants indicated that acupuncture, both alone and in combination with medicines, reduced urinary symptoms in men with BPH.

Acupuncture has been shown in several studies to reduce prostate size. A month of acupuncture reduced prostate volume by an average of 18% in males with BPH in one trial.

Among the potential mechanisms are:

  • Inflammation reduction
  • Increasing the flow of blood to the pelvis
  • Hormones that impact prostate cells, such as testosterone, must be balanced.
  • Autonomic nervous system regulation

When conducted by a professional acupuncturist, acupuncture is quite safe. Temporary discomfort and bruising where the needles were implanted are the most prevalent adverse effects.

More investigation is required. Acupuncture, on the other hand, is a promising choice for men looking for natural ways to treat an enlarged prostate to treat BPH symptoms and perhaps lower prostate size. It may help prevent or postpone medicines or surgery as part of a multi-modal strategy.


Certain supplements may aid in the reduction of an enlarged prostate. The essential nutrients are:


Zinc is a crucial element for prostate health. Zinc supplements have been shown in studies to shrink the prostate by preventing the conversion of testosterone to DHT. Take 30-45 mg each day.


Quercetin is an antioxidant plant flavonoid that inhibits the effects of DHT. It has anti-inflammatory qualities as well. Take 500-1000 mg every day.


A plant-derived substance that inhibits the enzyme that transforms testosterone to DHT. It also aids in the improvement of urine flow. Take 60-130 mg daily.

When purchasing supplements, make sure you get high-quality items from reputed manufacturers. Follow the label’s dosing guidelines. Consult a doctor first, especially if you are taking any medicines because supplements can have negative effects or interactions with medications.


To naturally shrink your prostate, you must make good lifestyle changes, embrace a health-conscious mentality, and understand your body’s demands. Maintaining a well-balanced diet and keeping physically active, as well as managing stress and pursuing natural therapies, all help to prostate wellness.

Keep in mind that natural techniques should be supplemented with regular medical check-ups and discussions with healthcare specialists to prevent the risk of prostate cancer. Prostate health is a multidimensional part of men’s health, and the best outcomes need a joint effort between people and their healthcare professionals for treatments for an enlarged prostate.

If you enjoyed this article, you may also want to read this article on When is the Best Time to Take Prostate Supplements?

*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.

Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being

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Dr. Kimberly Langdon

Kimberly Langdon

Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.

During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.

Kimberly Langdon M.D.

Founder and Chief Scientific Officer, Coologics, 2010-present
The Ohio State University College of Medicine, Doctor of Medicine 1987-1991
The Ohio State University Hospital Department of Obstetrics and Gynecology Residency Program 1991-1995
Private practice 1995-2010

Po-Chang Hsu

Po-Chang Hsu

Po-Chang Hsu, M.D., received his medical doctorate from Tufts University School of Medicine in Boston. During his medical school training, Dr. Hsu worked with various patients, including adult and pediatric patients with acute and chronic conditions. Dr. Hsu’s interests include neurology, psychiatry, pediatrics, and sleep medicine.

Before medical school, Dr. Hsu finished a master’s degree at Harvard University and wrote a thesis on neuroimaging in schizophrenia patients at Brigham and Women’s Hospital, a Harvard Medical School-affiliated hospital. Dr. Hsu was also a part of the 2008 NASA Phoenix Lander Mission team, which sent a robotic spacecraft to the North polar region of Mars. Dr. Hsu also had research experience on neuroimaging in neonates at Boston Children’s Hospital, another Harvard Medical School-affiliated Hospital.

Since graduating from medical school, Dr. Hsu has worked as a full-time medical writer and consultant. In addition, he has experience writing and ghostwriting books and articles for physicians and health technology start-up companies. Dr. Hsu believes good communication between healthcare providers and patients creates the best results.


-Peer Reviewed Journal Article:
Kounaves, S.P., Hecht, M.H., West, S.J., Morookian, J.-M., Young, S.M.M., Quinn, R., Grunthaner, P., Wen, X., Weilert, M., Cable, C.A., Fisher, A., Gospodinova, K., Kapit, J., Stroble, S., Hsu, P.-C., Clark, B.C., Ming, D.W. and Smith, P.H. The MECA wet chemistry laboratory on the 2007 phoenix mars scout Lander. Journal of Geophysical Research. 2009, Mar; 114(E3): 10.1029/2008je003084.

-Poster Presentation:
2011 Harvard Psychiatry Mysell Poster Session; Boston, MA
Hsu, P.C., Rathi, Y., Eckbo, R., Nestor, P., Niznikiewicz, M., Thompson, E., Kubicki, M., Shenton, M.E. (March, 2011). Two-Tensor Diffusion Tensor Imaging of Acoustic Radiations in Schizophrenia

Dr. Nicolette Natale

Nicolette Natale

Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being