You’re Not Exercising Enough
Men who exercise more have better erectile and sexual function, according to research from Cedars-Sinai Medical Center.
In the study, nearly 300 men self-reported their activity levels, which researchers categorized as sedentary, mildly active, moderately active or highly active. The participants also self-reported the quality and extent of their sexual function, including their ability to have erections, orgasm and the quality and frequency of their erections.
The results—published in the Journal of Sexual Medicine—showed that men who reported more frequent exercise (about 18 metabolic equivalents or METS per week; or the equivalent of two hours of strenuous exercise like running or swimming; 3.5 hours of moderate exercise; or six hours of light exercise) had higher sexual function scores. Conversely, men who exercised less reported lower levels of sexual function. Here’s some added motivation to complete those muscle-ups.
You’re Smoking Too Much
In 2014 study from the University of Sheffield analyzed sperm samples of 1,970 men. The researchers found that less than four percent of the 318 cannabis-users’ sperm were the correct size and shape. Poorly developed sperm are less likely to make their way to fertilize a woman’s egg—keep that in mind, Smokey.
You’re Not Getting Laid
The more sex you have, the less likely you are to suffer erectile dysfunction, according to a 2008 study published in The American Journal of Medicine.
Researchers analyzed 989 men aged 55-75 over a five-year span. Men who reported having sex less than once per week had double the incidence of erectile dysfunction (79 cases of ED per 1,000) as men who have sex once a week (32 cases of ED per 1,000). But if you really want to help yourself out, shoot for three times per week (ED drops to just 16 cases per 1,000).
You Don’t Sleep Enough
According to a University of Michigan study, men who get an insufficient amount of sleep will experience a lower level of desire the next day and a lesser ability to reproduce (apparently your swimmers are sleepy, too) among other symptoms like poor concentration, fatigue, and weakened bone density and muscle mass. Normally a man needs 7-9 hours of sleep for a day.
You’re Skimping On Watermelon
A 2008 Texas A&M University study found an ingredient in watermelon called citrulline-arginine helps relax blood vessels by boosting nitric oxide in the same manner as Viagra—effectively treating erectile dysfunction and maybe even preventing it.
You’re Eating Too Much Junk
In short, junk food is bad for your junk. A 2011 Harvard study found that men who indulge in processed foods high in trans fats (cookies, cakes, chocolate, chips, and fried and processed foods) had poorer-quality sperm than those who followed a healthy diet (whole grains, vegetables and fish). Clean up your diet with these substitutions.
You’re Binge-Watching TV
Men who watch more than 20 hours of TV weekly have a 44 percent lower sperm count than those who watched almost no TV, according to a 2010 study from the University of Rochester.
The researchers found that healthy men who were sedentary, as measured by their television viewing habits, had poorer sperm quality because of their lack of physical activity.
You’re Dental Hygiene is Poor
Researchers from the Journal of Periodontology found gum disease is seven times more common in men with erectile dysfunction. Bacteria in your gum tissue can travel through your body, inducing inflammation and damaging the blood vessels in your penis.
You’re Not Drinking Coffee
A team of researchers from the University of Texas Health Science Center found that 42 percent of men who drink between 2 to 3 cups of coffee per day (85 to 170 milligrams) were less likely to report instances of erectile dysfunction. The study proved that caffeine helps relax arteries and the smooth muscle within the penis, which helps increase blood flow.
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