5 ‘thought healthy’ habits that cause physiological weakness

Master, Doctor Pham Quang Khai, Department of Kidney and Urology Surgery – Andrology, Hospital E, said that men maintain many “thoughtful” habits but secretly reduce testosterone, reduce sperm quality or cause erectile dysfunction.

Exercising too hard, exercising the wrong way

Many men exercise heavily continuously, without days off, increasing cortisol, inhibiting testosterone, and reducing libido. In many cases, people who want to have strong muscles should use muscle-enhancing drugs (exogenous testosterone, steroids) which can be harmful to their health.

In fact, exercising with excessive intensity or improper technique can cause damage and inflammation to the testicles, leading to testicular atrophy, reducing the ability to produce sperm and the hormone testosterone, affecting reproductive and sexual health. High-intensity exercise can easily make the body and mind tired, negatively affecting desire as well as the quality of each sexual encounter.

An effective way to practice is 3-5 sessions/week, with rest days. When exercising, listen to your body and do it at a reasonable level, appropriate to your health condition. Some good exercises for men are weightlifting, jogging, squatting… Do not arbitrarily use muscle stimulation products containing steroids or exogenous testosterone.

Bath water is too hot

Testicles need a temperature ~2–3°C lower than the body. If you bathe in hot water for too long, it can be harmful to reproductive health.

According to research published above Journal of Andrologywhen the testicles increase 1 degree Celsius compared to normal, sperm density decreases by an average of 40%. Other research published above Human Reproductionshowed that the risk of poor sperm mobility increased 2.3 times in the group regularly exposed to high heat (hot baths, occupational exposure to furnaces). The rate of sperm DNA breakage also increased by 35% after 3 months of regularly bathing in hot water, according to research published on the Internet. Fertility and Sterility.

Get enough sleep but at different times

As a rule, internal organs such as the liver and kidneys detoxify best after 10 pm, especially when the body is in a state of deep sleep. At this time, you need to go to sleep so your body can rest and eliminate toxins. Many men get 8 hours of sleep but sleep at 2–3 a.m., this is the time when testosterone is secreted most strongly.

“Even making up for sleep does not help the body recover or regain energy, but upsets the circadian rhythm,” the doctor said. Not getting enough sleep also causes mental fatigue, reduces memory and concentration, judgment, eyesight…

To protect health, people should arrange work and rest time appropriately, give up the habit of staying up late, go to bed before 11pm and get 6-8 hours of sleep every day. Do not use stimulants (coffee, tea, alcohol, cigarettes) in the evening, causing nervous tension and insomnia. You can read books, listen to instrumental music, drink warm water; Or practice meditation, yoga, or gentle walking 1-2 hours before going to bed for better sleep.

Eat “healthy” but too low in fat

Many people eat Eat clean including chicken breast, vegetables and removing all fat to lose weight and gain muscle. This can cause low cholesterol and decreased testosterone. Therefore, you should not go on an extreme diet or force yourself too much, causing chronic stress and harming your health.

Cycling for too long

There is currently no specific research confirming that high-intensity cycling leads to male infertility, but sitting too much and direct friction of the “private area” with a hard saddle can affect male reproductive health.

Cycling can increase the temperature of the testicle area due to pressure and friction. High temperatures can damage sperm and reduce quality. Cycling too long or too hard can put a lot of pressure on the pelvic area, affecting sperm.

When cycling, men should pay attention to choosing the right bike style and size for their body, avoiding pressure on the genitals. Avoid sitting in the car for too long and choose a saddle with a soft, flat design with enough contact area for the pelvic area.

Men who want to improve their physiology should eat adequate nutrition, limit fried and greasy foods, animal organs, and stimulants. In addition, pay attention to lifestyle and psychology. In case of male diseases that affect sexual and reproductive life, you need to be examined at a medical facility. You should not rely too much on improved methods that have been passed down by word of mouth.