Key takeaways
- Front-load fluids earlier in the day.
- Eat prostate-friendly foods.
- Walk and do Kegels daily.
- Cut evening caffeine and alcohol.
- Double-void before bed.
Better nights start with better days. This simple routine is designed to help reduce nighttime bathroom trips, support a steadier flow and help you feel more energised and in control.
Morning
Hydrate and take your drink
Start with a glass of water and mix your daily scoop of ProstaCleanse into water or your favourite drink.
Prostate-friendly breakfast
Try eggs with tomatoes and spinach, oatmeal with walnuts, or yogurt with pumpkin seeds and berries.
During the day
Drink earlier
Get most of your fluids in before mid-afternoon so you're not drinking heavily at night.
Stay active
A 30-minute walk supports circulation, weight and energy.
Pelvic floor exercises
Tighten the muscles you use to stop urinating, hold for 3 to 5 seconds, relax, and repeat 10 times, a few times a day.
Evening
Cut back on fluids
Limit drinks in the two hours before bed, and skip caffeine and alcohol in the evening.
Double-void
Empty your bladder, wait a minute or two, then try again before bed.
Sleep routine
Keep a regular bedtime and a cool, dark bedroom.
Prostate-friendly foods
| Food | Why it helps |
|---|---|
| Cooked tomatoes | Lycopene |
| Broccoli, cabbage | Cruciferous compounds |
| Pumpkin seeds | Zinc |
| Salmon | Omega-3s |
| Beets | Nitrates for circulation |
Where supplements fit in
ProstaCleanse fits naturally into your morning: one scoop mixed into a drink, delivering 14 ingredients for prostate health, circulation and vitality.
Sources
- Harvard Health Publishing – "Lifestyle changes for BPH."
- Urology Care Foundation – "Kegel exercises for men."
- NIDDK – "Prostate enlargement: eating, diet and nutrition."
Common questions
How can I stop waking up to urinate at night?
Limit evening fluids, caffeine and alcohol, double-void before bed and keep a regular sleep schedule.
What is double voiding?
Double voiding means urinating, waiting a minute or two, then trying again to empty the bladder more completely.
When should I take ProstaCleanse?
Mix one scoop into water or your favourite drink and take it every morning.