Many men experience decreased libido or erectile dysfunction, often unaware that the root causes lie not in complex medical conditions, but in seemingly harmless daily habits.

According to Doctor Tra Anh Duy, a specialist at Men's Health Center, sexual dysfunction is a complex issue significantly influenced by lifestyle.

Here are eight scientifically proven common culprits:

Lack of sleep

Sleep is crucial for hormone regeneration. A study published in the Journal of Clinical Endocrinology and Metabolism found that men sleeping less than 5 hours nightly for one week could see a 10-15% decrease in testosterone levels.

Chronic sleep deprivation leads to fatigue, a loss of libido, and diminished sexual performance.

Tobacco and alcohol

Smoking is a primary cause of erectile dysfunction (ED). Nicotine constricts blood vessels, impeding blood flow to the genitals. The American Journal of Epidemiology reports that smokers face a 1.5 times higher risk of ED compared to non-smokers.

Excessive alcohol consumption disrupts the hypothalamic-pituitary-gonadal axis, directly inhibiting testosterone production and leading to long-term sexual function decline.

To maintain health, it is essential to know one's limits and avoid excessive alcohol consumption. *Phuong Hang*

Poor diet and physical inactivity

Diets high in fat and sugar contribute to obesity, a major threat to male sexual health. The Journal of Urology indicates that obese men face a significantly higher risk of erectile dysfunction due to hormonal imbalances. Inactive lifestyles also impair blood circulation, reducing hormone levels and energy.

Psychological pressure

Stress elevates cortisol levels. Research shows a direct competition between cortisol and testosterone. High cortisol can suppress sexual function, acting as a body's self-defense mechanism against pressure.

Prolonged sitting

Men who sit for over 6 hours daily, particularly those in office jobs, face a 30% higher risk of sexual health issues due to stagnant pelvic blood circulation.

Excessive masturbation

Excessive masturbation may decrease sensitivity and interest during actual intercourse, making it difficult to achieve pleasure.

To maintain and improve sexual health, Doctor Duy recommends men adopt a "lifestyle revolution":

- Get adequate sleep: Aim for 7-8 hours daily to optimize hormone production.

- Exercise regularly: Activities like running, swimming, or gym workouts enhance overall blood circulation.

- Adopt a healthy diet: Include foods rich in zinc (oysters, pumpkin seeds), vitamin D, and green vegetables.

- Manage stress: Learn to balance work and rest, and engage in healthy recreational activities.

Doctor Duy emphasizes that sexual health reflects overall well-being. Even minor adjustments to daily habits can significantly enhance men's sexual performance and quality of life.

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