If you are over 60, chances you have felt it, the urge to urinate more often, trouble starting your stream, or waking up multiple times a night. These are not just signs of aging; they could be your prostrate sounding an alarm. But sometimes, we often overlook that the problem is not age but habits. In Nigeria, prostrate issues are on the rise.

The Nigerian Cancer society estimates that prostate cancer alone kills over 5,000 men yearly, while thousands more live with benign hyperplasia (BPH), an enlarged prostate. Yet, many Nigerian men overlook the subtle lifestyle triggers that make things worse. Here are 10 daily habits that could be quietly fueling your prostrate problems, and what you can start doing differently today.

1]. Skipping water and staying dehydrated

Many older adults reduce intake of water to avoid frequent visits to the bathroom, especially at night. But dehydration makes urine more concentrated, which irritates the bladder and prostrate. Urologists agree that concentrated urine from hydration irritates the bladder and prostrate, contributing to inflammation.

What to do: Drink small amounts of water throughout the day. Aim for light yellow or clear urine as a sign of good hydration.

2]. Sitting for many hours

Sitting for extended periods reduces blood flow to pelvic region, stressing the prostrate and weakening your bladder muscles. A study in the Journal of Urology show that prolonged sitting induces pelvic pressure and poor circulation, increasing the risk of prostatitis and BPH.

What to do: Stand every 30 minutes. Even light movement, like walking around your home, can ease pelvic pressure and improve circulation

3]. Too much caffeine

That extra coffee or strong black tea might be adding to your troubles. Caffeine is a diuretic and bladder irritant that increase urgency, frequency, and leakage, especially when the prostrate is already sensitive. Mayo Clinic and Oregon Urology cite caffeine as a bladder irritant and diuretic, worsening urgency and urinary symptoms in men with BPH.

What to do: Limit caffeine intake. Try herbal teas or switch to decaf.

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4]. Spicy and processed foods

Spicy foods increase inflammation, while processed, full preservatives, sodium, and bad fats disrupts hormones and stress your prostate. Study notes that spicy, acidic, or processed foods are bladder irritants, contributing to inflammation and urinary frequency. Although ultra-processed foods do not command a sizable portion in our kitchens, pasta consumption – noodles, spags, breads, is on the rise. Layering pasta based foods with vegetable and healthy protein changes their form and for men over 40, lots of vegggies when eating pasta should be a must.

What to do: Opt for whole foods. Greens, vegetable, berries, nuts, and olive oil are all anti-inflammatory and prostrate-friendly.

5]. Holding In urine

Delaying bathroom visits stretches your bladder and presses down on the prostrate, irritating it over time. Study recommends timed voiding, citing that holding urine causes bladder stretching and increases prostate irritation

What to do: Respond to nature’s call. Going when you feel the urge reduces long-term pressure on your prostrate.

6]. Smoking (Or inhaling second hand smoke)

The toxins in cigarette restrict blood flow and increase oxidative stress, damaging prostrate tissue and elevating cancer risks. There have been anecdotal evidence of healthy benefits of cannabis (streets call it igbo, gbana). There is no healthy smoke. It is better to avoid all kinds of smoking, no matter how macho or sexy it is presented.

What to do: Quit if you smoke. Avoid second-hand smoke. Your prostrate will thank you.

7]. Skipping screenings

Many Nigerian men only go to the doctor when symptoms become unbearable. But prostate enlargement often begins silently.

What to do: Get an annual PSA test and prostrate exam after 50 or earlier if you have a family history. Early detection means better outcomes

8]. Red meat heavy

Heavy consumption of red and processed meat is linked to inflammation and hormonal disruption, two key risk factors in prostate enlargement. That Mai suya in your street that has become your best friend needs to be unfriended when you cross 40. Suya is sweet, but as it is with every sweet thing, should be consumed sparingly.

What to do: Eat red meat just 1-2 times a week. Replace it with fish, chicken, or legumes.

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9]. Belly fat

Abdominal fat produces inflammatory hormones that irritate the prostate and disrupt testosterone levels. Belly fat used to be seen in some cultures as a sign of affluence. It is the clearest sign of unhealthy living, and certainly a marker for obesity. Thankfully, wealthy men like Tony Elumelu are showing that you do not need fat top validate your wealth.

What to do: A daily 30 minutes’ walk, reducing sugar intake, and eating smaller portions can help shrink the waist and protect your prostrate.

10]. Chronic stress

Cortisol, the stress hormones, inflames the prostate, restricts blood flow, and throws hormones off balance. NCBI journal confirm that elevated cortisol from persistent stress triggers inflammation and hormonal imbalances that impair prostate health.

What to do: Try deep breathing, light exercise, or even laughter therapy. Your pelvic region is deeply affected by emotional stress, don’t ignore it.

The Nigerian reality of prostate cancer

According to the World Health Organisation, Nigeria has one of the highest prostate cancer mortality in Africa. Part of the reason is late detection. The other is lifestyle. Most Nigerian men over 60 do not know that a few everyday habits increases the risk, from avoiding to drink enough water at night to consuming too much spicy meals.

Habits might be culturally ingrained but may need tweaking as age advances.

Anita Chinedu