8 habits that silently ‘erod’ men’s bravery

Many men face decreased libido or erectile dysfunction without knowing that the cause does not lie in a distant disease but comes from seemingly harmless lifestyle habits.

According to Dr.BS.CK2 Tra Anh Duy, Men’s Health Center for Men’s Health, physiological dysfunction is a complex problem, strongly affected by lifestyle.

Here are the 8 most common “culprits” that have been scientifically proven:

Lack of sleep

Sleep is the golden time for the body to regenerate hormones. Research above Journal of Clinical Endocrinology and Metabolism indicates that, if men sleep less than 5 hours per night for a week, testosterone levels can decrease by up to 10-15%.

Prolonged lack of sleep causes men to fall into a state of fatigue, gradually losing desire and bravery in bed.

Tobacco and alcohol

Smoking is the leading cause of erectile dysfunction (ED). Nicotine narrows blood vessels, hindering blood flow to the genitals. According to American Journal of Epidemiologysmokers are 1.5 times more likely to have ED than normal people.

In addition, excess alcohol disrupts the hypothalamic-pituitary-testicular axis, directly inhibiting testosterone production, leading to long-term physiological impairment.

“Poor” diet and lack of exercise

Diets rich in fat and sugar cause obesity – the “enemy” of men’s performance. According to Journal of Urologyobese men have a significantly higher risk of erectile dysfunction due to hormone imbalance. On the contrary, lack of exercise causes poor blood circulation, reducing hormones and energy.

Psychological pressure

Stress causes a spike in the hormone cortisol. Science has proven that cortisol and testosterone have direct competition. When cortisol is at high levels, physiological functions will be “locked” as a defense mechanism of the body against pressure.

Sit in one place for a long time

Office men who sit for more than 6 hours/day are 30% more likely to have physiological problems due to stagnant pelvic blood circulation.

Masturbation abuse

This can reduce sensitivity and excitement during actual sex, making it difficult to achieve orgasm.

To maintain and improve physiological health, Dr. Duy recommends that men make a “revolution” in their lifestyle:

– Get enough sleep: Ensure 7-8 hours a day to optimize hormones.

– Exercise regularly: Exercises such as jogging, swimming or the gym help increase blood circulation throughout the body.

– “Golden” diet: Supplement foods rich in zinc (oysters, pumpkin seeds), vitamin D and green vegetables.

– Stress control: Learn to balance work and rest, participate in healthy recreational activities.

Dr. Duy believes that physiological health is a mirror that reflects overall health. With just small changes in daily habits, men can bring significant improvements to their bravery and quality of life.