(And How I’m Changing Them at 63)
A father, two daughters, and a late wake-up call
It Started With a 3 AM Bathroom Trip
Not the first one that night. Maybe the third.
It wasn’t urgent, but it was enough to wake me—and enough to keep me awake after. I sat on the edge of my bed thinking: Is this normal? Or have I just ignored this for too long?
My daughters—one a pharmacist in Germany, the other a medical student—had been nudging me for months. "Baba, you're not 40 anymore. You have to stop brushing these things aside."
So finally, I listened.
What follows is not just medical advice. It’s a personal list of silent habits I’ve been guilty of—and what I’ve started doing differently.
If you're over 60, or like me—dealing with diabetes and high blood pressure—these small shifts might be more powerful than any medication.
1. I Wasn’t Drinking Enough Water (Out of Fear)
I used to skip evening water, thinking it would help me avoid night trips.
Turns out, it made things worse.
Dehydration concentrates your urine, irritating the bladder and the prostate. My pharmacist daughter explained that my diabetes meds already increase my risk of dehydration—so cutting water was doubling the harm.
Fix: Now I sip small amounts throughout the day. My goal? Light-colored urine. And fewer 3 AM wake-ups.
2. I Sat Too Long (Blame the Cricket Matches)
I’d watch one-day matches, then Netflix, then maybe a bit of reading—all without standing up.
My daughter, the med student, put it bluntly: "Baba, you're squashing your pelvic blood flow."
Sitting too long compresses the prostate and weakens the bladder muscles. And with my blood pressure issues, poor circulation is an even bigger red flag.
Fix: I set a timer. Every 30 minutes, I get up. Even if it’s just to stretch or refill my water.
3. Too Much Coffee Wasn’t Helping Either
I thought caffeine gave me energy. It also gave me urgency—and sometimes, dribbling.
Caffeine is a diuretic. It increases urine production and irritates the muscles around the bladder. For men with an enlarged prostate, that’s a recipe for interrupted sleep and bladder retention.
Fix: One morning cup, then herbal teas. I swapped my evening chai for chamomile. Surprisingly... peaceful nights followed.
4. Spicy and Packaged Foods Were Daily Triggers
I love my spicy biryani and crispy samosas.
But these foods, my daughters pointed out, don’t just cause heartburn—they create inflammation. And chronic inflammation is the fuel that feeds prostate enlargement.
Fix: I didn’t go bland. But I did go balanced. I’ve added anti-inflammatory foods like fish, nuts, spinach, and turmeric tea. And guess what? I still enjoy food.
5. I Held My Urine Too Long (Out of Habit)
I used to “hold it” during long errands or prayers. A lifetime habit. Not anymore.
Holding urine stretches the bladder, presses against the prostate, and increases infection risk. For someone like me, with diabetic nerves possibly slowing down my bladder signals, it’s dangerous.
Fix: I don’t wait anymore. When I need to go—I go. No more "later."
6. I Ignored My Smoking Friends' Smoke
I’ve never smoked. But in social settings, I never really minded others doing it around me.
I should have.
Secondhand smoke contains toxins that damage prostate tissues and reduce blood flow. For someone already managing blood pressure and sugar, that’s like throwing fuel on the fire.
Fix: I now choose my environment consciously. I step outside, or kindly ask friends to smoke away from me. They understand.
7. I Avoided Doctor Visits (Until I Couldn’t)
Typical male habit: wait until it gets bad.
My daughters convinced me to get a PSA test and prostate exam last year. It was awkward, sure. But it gave us clarity—and a chance to act early.
Fix: I now get a yearly checkup. We talk about it like it’s a routine oil change. No drama.
8. Too Much Red Meat, Too Often
Kebabs, nihari, steaks. They were my comfort foods. But they also inflame the body and mess with hormonal balance—especially testosterone, which affects prostate size.
Fix: I still enjoy red meat—but only once or twice a week. The rest of the time? Grilled chicken, fish, and lentil soups. My digestion and energy improved, too.
9. I Let My Waistline Grow
That soft belly crept up slowly. I used to joke about it. My daughters weren’t laughing.
Belly fat produces inflammatory hormones. It also physically pushes against the bladder and pelvic organs. I was carrying pressure 24/7—without knowing it.
Fix: Small changes. Short walks. Less roti. More fiber. I lost 4 kilos in 3 months. My clothes fit better—and I sleep better.
10. I Carried Stress Like Luggage
Family tensions. Finances. Health fears. I never talked about them.
Chronic stress, my daughters told me, increases cortisol. That triggers inflammation, tightens pelvic muscles, and makes prostate symptoms worse.
Fix: I now take 10 minutes in the morning to breathe, stretch, or just sit in silence. Sometimes I listen to old ghazals. Sometimes I pray. It helps.
The Truth I Can’t Unlearn Now
Prostate health isn’t just about age. It’s about daily habits—and about listening to the people who love you enough to nag.
As a diabetic man with blood pressure issues, I realize now how closely these systems are connected. The bladder, the prostate, the heart, the kidneys—they’re all in conversation with each other.
Change one habit, and you change the tone of that conversation.
What My Daughters Say
Dr. Fareha (Pharmacist in Germany):
"Even subtle inflammation in someone with diabetes can have long-term effects. Prostate health is often overlooked until it becomes a crisis. Prevention starts with hydration, anti-inflammatory foods, and movement."
Maryam (Final-year Medical Student):
"Most men ignore urinary symptoms out of embarrassment. But if addressed early, lifestyle can reverse much of the damage without meds or surgery."
Final Thought: It’s Not Too Late to Start
If you're reading this and you're over 60—don’t wait for a crisis.
Start with just one thing. Drink more water. Move every 30 minutes. Swap your second cup of coffee for mint tea.
Your prostate may not thank you with flowers—but it might give you uninterrupted sleep.
And at this age, that’s gold.
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