What men can do to maintain a healthy sex life

Editor's Note: Dr. Jamin Brahmbhatt is a urologist and robotic surgeon at Orlando Health and an assistant professor at the University of Central Florida College of Medicine.

CNN
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Guys, let's talk man to man.

We're often obsessed with sex and our performance, but how many take steps to ensure they're in great shape for the long term? If we don't take care of our health today, we won't enjoy a healthy sex life tomorrow. It's crucial to think about your sexual health to avoid regrets in the future. It is essential to prepare yourself for the future.

Sexual health is an essential part of your overall well-being. Chronic stress, poor diet, lack of exercise, and other lifestyle factors can significantly affect your sexual health. If you experience persistent problems, do not hesitate to speak to a doctor. Early intervention can prevent minor problems from becoming significant obstacles. Asking for help is a sign of strength, and a healthcare professional can provide you with the advice and treatment options you need for a satisfying sex life.

Whether due to personal problems or difficulties at work, chronic stress is a major contributor to reduced libido and erectile dysfunction. With stress, the body produces high levels of cortisol, a hormone that can interfere with testosterone production. Studiesshowed that men suffering from emotional problems or stress are more likely to suffer from sexual dysfunction in the form of premature ejaculation, erectile dysfunction and/or low sexual desire.

It's essential to incorporate stress-reducing activities into your daily routine: regular exercise, meditation, adequate sleep, and hobbies you enjoy. Seeking professional help from a therapist can also provide effective coping strategies.

Poor eating habits can lead to obesity, diabetes and cardiovascular problems, all of which can harm sexual function. Research indicates that men with a waist circumference greater than 40 inches are at higher risk of metabolic syndrome, which is linked to erectile dysfunction. Eating a balanced diet rich in fruits, vegetables, lean proteins and whole grains can make a substantial difference. Limiting alcohol consumption and avoiding ultra-processed foods can further improve your sexual health. (Simply put, the more fast food you eat, the faster you'll lose your sex life.)

Lack of physical activity harms heart health, which is essential for maintaining sexual function. Regular exercise helps improve blood circulation, which is essential for achieving and maintaining an erection. Studies suggest that men who exercise regularly report improved erectile function compared to inactive men.

The American Heart Association recommended at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, accompanied by strength training exercises, to keep your body in tip-top shape. The more you exercise at the gym, the more exercise you will get in the bedroom.

Smoking is one of the leading causes of erectile dysfunction due to its negative impact on blood vessels and blood circulation. The toxins in cigarettes can damage the lining of blood vessels, reducing blood flow to the penis. Research shows that men who smoke are about twice as likely to develop erectile dysfunction as non-smokers. Quitting smoking can significantly improve your sexual health. Consider resources such as nicotine replacement therapy, support groups, and counseling to help you quit smoking.

Sleep disorders, including sleep apnea, can seriously affect testosterone levels and lead to sexual dysfunction. A study found that men with severe sleep apnea had significantly lower testosterone levels than those without it. Prioritizing good sleep hygiene is essential. If you suspect a sleep disorder, consult a healthcare provider for a proper diagnosis and treatment plan, which may include lifestyle changes or medical interventions.

Mental health issues such as depression and anxiety can have a profound impact on sexual desire and performance. About 20% of patients with anxiety and until 40% of men suffer from depression report experiencing some form of sexual dysfunction. Mental health issues can lead to decreased libido and difficulty getting or maintaining an erection. Seeking help from mental health professionals can be very beneficial. Therapy and medications can significantly improve mental health and sexual function.

Hormonal imbalances, especially low testosterone, can harm sexual health. Testosterone levels naturally decline with age, but conditions such as hypogonadism can speed up this process. Studies suggest that about 20% of men over the age of 60 have low testosterone levels. Regular checkups with a healthcare provider can help monitor hormone levels. Treatments may include lifestyle changes, medications, or hormone replacement therapy to restore balance.

Some medications, especially those for high blood pressure and depression, can cause sexual dysfunction as a side effect. Beta blockers, for example, can decrease libido and lead to erectile problems. It is important to discuss potential side effects with your doctor. They may adjust your dosage or switch you to another medication that has fewer effects on sexual health.

Chronic illnesses such as diabetes, heart disease and kidney disease can significantly affect sexual function. Diabetic men, for example, are three times more likely to suffer from erectile dysfunction compared to non-diabetic men. It is crucial to effectively manage chronic illnesses with the help of a healthcare professional. This involves following prescribed treatments, maintaining a healthy lifestyle, and monitoring yourself regularly to keep conditions under control.

Problems within a relationship can cause stress and decreased sexual desire. Communication breakdowns, unresolved conflicts, and lack of intimacy can all contribute to sexual dysfunction. Open communication with your partner is key to resolving these issues. Consider couples counseling to help resolve underlying issues and improve your relationship and sexual health.

Guys, taking care of your sexual health isn't just about avoiding problems today; it's about making sure you're ready to take action tomorrow and beyond. Think about it, how many times have you stressed about your performance but ignored the basics that keep you in the game? It's time to make a change.

Managing stress, eating well, staying active and giving up bad habits like smoking are the foundations of a healthy sex life. These aren't just empty words, they're steps you can take now to ensure you're not left out later. And if you're facing ongoing problems, don't face them alone. Talking to a doctor is not admitting defeat; it's a smart game.

There's no better time to focus on your well-being than during National Men's Health Month in June. Its goal is to encourage men to take control of their health and make the changes necessary to improve their lives. Take this opportunity to schedule that checkup you've been putting off, start a new exercise routine, or seek help for any health concerns you've been ignoring.

You have a body and a life, make sure both are in tip-top shape.

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