Men who work night shifts should maintain enough and quality sleep, have a balanced diet, reduce stress, and exercise regularly to maintain physiological performance.
According to Dr.BS.CK2 Tra Anh Duy, Men’s Health Center for Men’s Health, working night shifts can seriously affect men’s physiological performance, causing decreased libido, erectile dysfunction and loss of appetite. hormone balance.
However, with lifestyle and nutrition adjustments, men can maintain their sexual performance even when working during unfavorable hours.
Maintain enough and quality sleep
Sleep plays an important role in maintaining testosterone levels. Insomnia or not getting enough sleep can reduce this hormone.
A study in the Journal of the American Medical Association (JAMA) showed that men who slept less than 5 hours per night for a week had testosterone levels reduced by 10-15%, affecting libido and physiological function.
To overcome lack of sleep when working night shifts, men should try to maintain 7-9 hours of sleep per day (even if they have to make up for it during the day), create a dark, quiet sleeping space and avoid blue light. from electronic devices before bed.
Balanced diet
Nutrition is an indispensable factor to help maintain physiological performance. Foods rich in Omega-3 such as salmon, mackerel and nuts help improve blood circulation and enhance cardiovascular health. Research in the International Journal of Impotence Research shows that Omega-3 supplements help reduce the risk of erectile dysfunction.
On the contrary, fast food and processed foods contain a lot of saturated fat, which can reduce testosterone levels, causing decreased sexual desire. Instead, supplementing green vegetables and fruits rich in vitamin C helps balance hormones and improve physiological health.
Foods rich in Omega-3 like salmon help improve blood circulation and enhance cardiovascular health. Image: Pexels
Reduce stress
Working the night shift easily causes stress, increases the hormone cortisol, which in turn affects testosterone and causes erectile dysfunction. A study in the Journal of Sexual Medicine found that meditation and stress reduction techniques improved sexual function and reduced anxiety.
Men should practice meditation, yoga, or relaxing activities to reduce stress when working night shifts.
Exercise regularly
Regular exercise is a good way to maintain physiological fitness. Research published in European Urology shows that exercise can reduce the risk of erectile dysfunction, improve cardiovascular health and increase blood circulation.
Even when working the night shift, maintaining an exercise routine such as walking, jogging or yoga helps increase energy and reduce stress.