Stay well-hydrated: Drinking plenty of water helps flush the urinary system and supports overall function. Aim for at least 8 glasses a day, but adjust based on your activity level.
Move regularly: Even moderate exercise, like a 30-minute brisk walk most days, can promote better circulation and weight management—both linked to prostate comfort in studies from Johns Hopkins Medicine.
Maintain a healthy weight: Excess weight can add pressure to the bladder area. Gradual changes through diet and activity often yield noticeable improvements.
Limit irritants: Caffeine and alcohol can sometimes aggravate urinary urgency. Reducing these may help many men feel more comfortable.

Here’s the exciting part: what you eat and drink can provide additional support.

Foods That Research Suggests May Help

Certain nutrient-rich foods have been studied for their role in men’s urinary health:

Tomatoes: Rich in lycopene, an antioxidant. Some studies link higher lycopene intake to supportive effects on prostate tissue.
Pumpkin seeds: Packed with zinc and plant compounds. Clinical trials, including one published in PMC, found pumpkin seed extracts helpful for urinary symptoms in men with benign changes.
Green tea: Contains polyphenols that research associates with reduced inflammation and potential prostate benefits.
Berries and cruciferous vegetables: Like broccoli and strawberries, these provide antioxidants that support overall cellular health.

A quick comparison of standout ingredients: