Sex isn’t just about getting laid. You’ve got to take into consideration endurance, sexual performance, libido, intimacy and sperm quality. You might be hindering your sexual experience.
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More and more young men are experiencing low testosterone levels and an overall decline in sperm count and sperm quality [3, 22].
Low levels of testosterone is medically termed as hypogonadism (testosterone <11.3 nmol/L) and can show up as common symptoms [9]:
- Fatigue
- Depression and impaired cognition
- Decreased stamina and strength
- Increased body fat and female pattern hair growth
- Sexual dysfunction – decreased morning erections, poor libido, difficulty achieving an orgasm, and difficulty achieving and maintaining an erection
- Infertility
Sexual dysfunction and male infertility are common, yet many men feel uncomfortable discussing it. The incidence of hypogonadism is rising in men under 60 years old, and in 2011, testosterone deficiency was found to be 30% of all men over the age of 40 [31].
Research show that men in “good health” have testosterone levels 10-15% higher than those who are obese, with chronic disease, taking prescription medication, or drink excessively [8]. The following are 13 things men must avoid when it comes to sex.
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1. Alcohol – Alcohol lowers testosterone levels and is a reproductive toxin [10]. Consuming as few as five drinks per week can have a negative effect on semen quality and drinking four or more drinks per day can decrease testosterone and increase estrogen production [10].
2. Stress – Psychological stress can impair sexual motivation, function, performance, sperm density and sperm motility [15, 32]. Cortisol is the main stress hormone released from the adrenal glands that has an effect on the secretion of many hormones in the HPA axis (Hypothalamic-Pituitary-Adrenal) and reproductive organs [32].
3. Anabolic steroids – Profound hypogonadism in men under 50 years old was ten times more likely in anabolic steroid users [5]. Anabolic-induced low testosterone is the most common cause of excessive hypogonadism [5].
4. Plastic – Soft plastic products such as raincoats, shower curtains, gloves, ingredients in personal care products, and food packaging contain phthalates that have been shown to decrease testosterone production [17, 28].
5. Smoking – Non-smokers have a 49% higher total sperm count and 37% higher sperm concentration than smokers [21]. Those who smoke (especially >ten cigarettes per day) have reduced sperm density, motility, and antioxidant activity [19, 30]. Even smokeless tobacco and passive exposures have been shown to be harmful [24].
6. Idling – Motor vehicle exhaust and intermittent air pollution can negatively affect sex organs, sperm quality, and oxidative stress [2, 6, 20, 23].
7. Medications – Several medications can lead to sexual dysfunction and infertility. If you are on a medication that is impairing your sexual experiences, talk to your doctor about changing or decreasing your dose. Common pharmaceuticals that cause sexual dysfunction treat conditions such as:
- Depression, mood disorders, anxiety
- High blood pressure
- Gout
- Kidney stones
- Urinary tract infections (UTI)
- Benign prostatic hyperplasia (BPH)
8. Female orgasm – While physically, emotionally and mentally enjoyable (and encouraged), the female orgasm does not increase chances of conception [7]. However, the time of intercourse and position definitely do. Peak fertility occurs two days prior to female ovulation and in a “gravity-assisting” position (i.e.,. Woman laying on her back or with legs up) [14, 26].
9. Infrequent sex – There it is! Infrequent sex or masturbation is NOT healthy. Daily ejaculation does not decrease semen amount or quality and is recommended [7].
10. Lubricants – Most commercial and other lubricants impair sperm mobility and fertility success (i.e.,. KY Jelly, Astroglide, olive oil, saliva) [29]. If you are trying to conceive, use “sperm-friendly” such as Pre-seed and Conceive Plus [18].
11. Ganja – The THC (tetrahydrocannabinol) chemicals in marijuana can interfere with the production of testosterone, sexual desire, and sperm production for up to 2 weeks [13].
12. Tighty whities – High scrotal temperature decreases sperm quality [27]. But tight undies aren’t the only way to heat your testicles, make sure to limit the following [1]:
- Long periods in the sauna or hot tub
- Long distance cycling
- Sitting cross-legged
- Mobile phones in the front pocket
- Seated with electronic devices directly in your lap.
13. Eating fruits and veggies – Well, not quite! Fruits and vegetables are still healthy for your body, but a high intake of pesticide residues that can lower sperm count up to 49% [4]. Make sure to wash and soak your produce in soapy water and rinse thoroughly before eating. Take care to avoid these 13 things to increase your sexual performance, sperm quality, and overall health.
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References
1. Adams JA, Galloway TS, Mondal D, Esteves SC, Mathews F. Effect of mobile telephones on sperm quality: a systematic review and meta-analysis. Environ Int. 2014 Sep;70:106-12. [link]
2. Calogero AE, La Vignera S, Condorelli RA, Perdichizzi A, Valenti D, Asero P, Carbone U, Boggia B, De Rosa N, Lombardi G, D’Agata R, Vicari LO, Vicari E, DeRosa M. Environmental car exhaust pollution damages human sperm chromatin and DNA. J Endocrinol Invest. 2011 Jun;34(6):e139-43. [link]
3. Carlsen E, Giwercman A, Keiding N, Skakkebaek NE. Evidence for decreasing quality of semen during past 50 years. BMJ. 1992 Sep 12;305(6854):609-13. [link]
4. Chiu YH, Afeiche MC, Gaskins AJ, Williams PL, Petrozza JC, Tanrikut C, Hauser R, Chavarro JE. Fruit and vegetable intake and their pesticide residues in relation to semen quality among men from a fertility clinic. Hum Reprod. 2015 Jun;30(6):1342-51. [link]
5. Coward RM, Rajanahally S, Kovac JR, Smith RP, Pastuszak AW, Lipshultz LI. Anabolic steroid induced hypogonadism in young men. J Urol. 2013 Dec;190(6):2200-5. [link]
6. De Rosa M, Zarrilli S, Paesano L, Carbone U, Boggia B, Petretta M, Maisto A, Cimmino F, Puca G, Colao A, Lombardi G. Traffic pollutants affect fertility in men. Hum Reprod. 2003 May;18(5):1055-61. [link]
7. Faix A, Lapray JF, Callede O, Maubon A, Lanfrey K. Magnetic resonance imaging (MRI) of sexual intercourse: second experience in missionary position and initial experience in posterior position. J Sex Marital Ther. 2002;28 Suppl 1:63-76. [link]
8. Feldman HA, Longcope C, Derby CA, Johannes CB, Araujo AB, Coviello AD, Bremner WJ, McKinlay JB. Age trends in the level of serum testosterone and other hormones in middle-aged men: longitudinal results from the Massachusetts male aging study. J Clin Endocrinol Metab. 2002 Feb;87(2):589-98. [link]
9. Harman SM, Metter EJ, Tobin JD, Pearson J, Blackman MR; Baltimore Longitudinal Study of Aging. Longitudinal effects of aging on serum total and free testosterone levels in healthy men. Baltimore Longitudinal Study of Aging. J Clin Endocrinol Metab. 2001 Feb;86(2):724-31. [link]
10. Jensen TK, Gottschau M, Madsen JO, Andersson AM, Lassen TH, Skakkebæk NE, Swan SH, Priskorn L, Juul A, Jørgensen N. Habitual alcohol consumption associated with reduced semen quality and changes in reproductive hormones; a cross-sectional study among 1221 young Danish men. BMJ Open. 2014 Oct 2;4(9):e005462. [link]
11. Joensen UN, Frederiksen H, Blomberg Jensen M, Lauritsen MP, Olesen IA, Lassen TH, Andersson AM, Jørgensen N. Phthalate excretion pattern and testicular function: a study of 881 healthy Danish men. Environ Health Perspect. 2012 Oct;120(10):1397-403. [link]
12. Joensen UN, Veyrand B, Antignac JP, Blomberg Jensen M, Petersen JH, Marchand P, Skakkebæk NE, Andersson AM, Le Bizec B, Jørgensen N. PFOS (perfluorooctanesulfonate) in serum is negatively associated with testosterone levels, but not with semen quality, in healthy men. Hum Reprod. 2013 Mar;28(3):599-608. [link]
13. Klonoff-Cohen HS, Natarajan L, Chen RV. A prospective study of the effects of female and male marijuana use on in vitro fertilization (IVF) and gamete intrafallopian transfer (GIFT) outcomes. Am J Obstet Gynecol. 2006 Feb;194(2):369-76. [link]
14. Kunz G, Beil D, Deininger H, Wildt L, Leyendecker G. The dynamics of rapid sperm transport through the female genital tract: evidence from vaginal sonography of uterine peristalsis and hysterosalpingoscintigraphy. Hum Reprod. 1996 Mar;11(3):627-32. [link]
15. Li Y, Lin H, Li Y, Cao J. Association between socio-psycho-behavioral factors and male semen quality: systematic review and meta-analyses. Fertil Steril. 2011 Jan;95(1):116-23. [link]
16. Meeker JD, Calafat AM, Hauser R. Urinary metabolites of di(2-ethylhexyl) phthalate are associated with decreased steroid hormone levels in adult men. J Androl. 2009 May-Jun;30(3):287-97. [link]
17. Meeker JD, Ferguson KK. Urinary phthalate metabolites are associated with decreased serum testosterone in men, women, and children from NHANES 2011-2012. J Clin Endocrinol Metab. 2014 Nov;99(11):4346-52. [link]
18. Mowat A, Newton C, Boothroyd C, Demmers K, Fleming S. The effects of vaginal lubricants on sperm function: an in vitro analysis. J Assist Reprod Genet. 2014 Mar;31(3):333-9. [link]
19. Pasqualotto FF, Umezu FM, Salvador M, Borges E Jr, Sobreiro BP, Pasqualotto EB. Effect of cigarette smoking on antioxidant levels and presence of leukocytospermia in infertile men: a prospective study. Fertil Steril. 2008 Aug;90(2):278-83. [link]
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23. Rubes J, Selevan SG, Evenson DP, Zudova D, Vozdova M, Zudova Z, Robbins WA, Perreault SD. Episodic air pollution is associated with increased DNA fragmentation in human sperm without other changes in semen quality. Hum Reprod. 2005 Oct;20(10):2776-83. [link]
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25. Sancini A, Tomei F, Tomei G, Ciarrocca M, Palermo P, Gioffrè PA, Tasciotti Z, Fiaschetti M, Cetica C, Caciari T. Exposure to urban stressors and free testosterone plasma values. Int Arch Occup Environ Health. 2011 Aug;84(6):609-16. [link]
26. Settlage DS, Motoshima M, Tredway DR. Sperm transport from the external cervical os to the fallopian tubes in women: a time and quantitation study. Fertil Steril. 1973 Sep;24(9):655-61. [link]
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28. Specht IO, Toft G, Hougaard KS, Lindh CH, Lenters V, Jönsson BA, Heederik D, Giwercman A, Bonde JP. Associations between serum phthalates and biomarkers of reproductive function in 589 adult men. Environ Int. 2014 May;66:146-56. [link]
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Photo: Flickr/ Julie Kertesz
Daily ejaculation over a prolonged period CAN result in depletion of sperm numbers in men trying to conceive and is not recommended by NICE. Every two to three days is the optimum ejaculation frequency. The full replenishment time is around 40 hours. Sperm cells grow and mature over approximately 72 days, so daily ejaculation eventually results in more immature sperm and precursor inclusion in the semen. This in turn increases oxidative stress on the sperm, which can affect DNA.
1. Alcohol – absolutely agreed, I is horrible to take alcohol before sex((
Great article. If you want to optimize testosterone levels you definitely need to stay away from alcohol.
Great Advises, I am sure men should better prepare and have a greater attitude for sex.
Exercising and healthy lifestyle are the first main ideas behind intimate pleasure.
I would also advice reading an article about how to proper prepare for this personal part of our lifes: http://testozilla.com/health/how-to-prepare-yourself-for-most-intimate-time-of-your-life
Stay fit and Healthy! !!
Did you honestly just say that males should avoid the female orgasm because it doesn’t attribute to conception? Female sexuality is so often ignored and we even have members of our own gender telling men our pleasure isn’t important because it apparently takes away from their own and doesn’t result in conception. You seriously need to reevaluate your priorities, sweetie. You’re contributing to the lack of female satisfaction in the bedroom.
She doesn’t actually say avoid it. She says that it doesn’t contribute to conception and detracts from it if the woman is on top. I don’t know if saliva would count as a lubricant. I guess she can get her orgasm either before or after intercourse. Where I see an issue is that I’ve met women who prefer to be on top so they can “control” the action.
Do you mean “Avoid When Trying to Conceive”? Because I can say with 100% certainty that avoiding #8 & #10 (female orgasms, lubricant) will not improve your sex life.
Of course you shouldn’t “avoid” an orgasm, the title is more to capture your interest. But you should use specific lubricants if you are trying to conceive.