Master, Doctor Pham Quang Khai, from the Department of Urology and Andrology Surgery at E Hospital, states that many men maintain "seemingly beneficial" habits that silently reduce testosterone levels, decrease sperm quality, or cause erectile dysfunction.

**Over-exercising and incorrect training methods**

Many men engage in heavy, continuous training without rest days, which increases cortisol, inhibits testosterone, and reduces libido. Some, desiring bulging muscles, use muscle-building drugs like exogenous testosterone or steroids, which can harm health.

Excessive gym training or incorrect technique can damage and inflame the testicles, leading to testicular atrophy and reduced production of sperm and testosterone. This affects reproductive and sexual health. High-intensity training can also easily exhaust the body and mind, negatively affecting libido and the quality of sexual encounters.

Effective exercise involves three to five sessions per week, including rest days. When training, listen to your body and maintain a reasonable intensity suitable for your health. Beneficial exercises for men include weightlifting, running, and squats. Avoid self-medicating with muscle-stimulating products containing steroids or exogenous testosterone.

Men should exercise moderately, avoiding abuse or over-exercising. Photo: Cao Kham

**Bathing in excessively hot water**

Testicles require a temperature lower than the body's by approximately two to three degrees celsius. Prolonged hot baths can harm reproductive health.

A study published in the Journal of Andrology found that when testicular temperature increases one degree celsius above normal, sperm density decreases by an average of 40%. Another study in Human Reproduction indicated that the risk of poor sperm motility increased by 2,3 times in men frequently exposed to high heat, such as through hot baths or occupations involving kilns. The rate of sperm DNA fragmentation also increased by 35% after three months of frequent hot baths, according to research in Fertility and Sterility.

**Sufficient sleep, but at irregular hours**

Internal organs like the liver and kidneys detoxify most effectively after 10 p.m., especially during deep sleep. During this time, you need to sleep for your body to rest and eliminate toxins. Many men get a full eight hours of sleep but go to bed at 2-3 a.m., which is when testosterone is most actively secreted.

"Even compensatory sleep does not help the body recover or regain energy; instead, it disrupts the biological rhythm," the doctor explained. Insufficient sleep also causes mental fatigue, reduced memory, concentration, judgment, and vision.

To protect health, individuals should arrange work and rest times appropriately. Give up late-night habits, aiming to go to bed before 11 p.m. and sleep six to eight hours daily. Avoid stimulants like coffee, tea, alcohol, and tobacco in the evening, as they cause nervous tension and insomnia. You can read a book, listen to instrumental music, drink warm water, or practice meditation, yoga, or light walking one to two hours before bed for better sleep.

**"Healthy" eating with too little fat**

Many people follow "clean" diets consisting of chicken breast and vegetables, omitting all fat to lose weight and build muscle. This can lead to cholesterol deficiency and reduced testosterone. Therefore, avoid extreme diets or pushing yourself too hard, which causes chronic stress and harms health.

**Cycling for too long**

While no specific study confirms that high-intensity cycling directly leads to male infertility, prolonged sitting and direct friction of the genital area with a hard bicycle seat can affect male reproductive health.

Cycling can increase testicular temperature due to pressure and friction. High temperatures can damage sperm and reduce its quality. Cycling for too long or too intensely can also create significant pressure on the pelvic area, affecting sperm.

When cycling, men should select a bike style and size appropriate for their body, avoiding pressure on the genitals. Avoid sitting on the bike for too long and choose a saddle with a soft, flat design that provides sufficient contact area with the pelvic region.

Men seeking to improve their physiological health should consume a nutritionally complete diet, limit fried and oily foods, animal organs, and stimulants. Additionally, they should prioritize lifestyle and psychological well-being. For male health conditions affecting sexual and reproductive life, seek medical examination at healthcare facilities, rather than relying on unverified word-of-mouth remedies.

Thuy An