EnglishEssential Men’s Health Facts Every Man Should Know
I have seen too many men ignore small health issues because they feel embarrassed, think “it’s nothing serious,” or simply say they are too busy. As a result, minor problems often develop into major health concerns.
Today, I have compiled 20 important men’s health facts that are often overlooked but extremely important, along with a highly practical training method that 99% of men don’t know about.
This article may help protect your life and significantly improve your quality of life.
Save it and take your time reading it.
Part 1: Health Checkups — Don’t Wait Until Something Goes Wrong
1. After Age 40, Get a Prostate-Specific Antigen (PSA) Test Every Year
Prostate cancer is one of the leading cancer-related threats among men, but early-stage prostate cancer often has almost no obvious symptoms.
PSA screening can help detect potential problems 5–10 years earlier.
High-risk groups (family history of prostate cancer):
Start screening at age 45
Average-risk men:
Start screening at age 50
Recommended frequency:
Once per year
Reference PSA levels:
Age 40–49: <2.5 ng/mL
Age 50–59: <3.5 ng/mL
Age 60–69: <4.5 ng/mL
Age 70+: <6.5 ng/mL
Important note:
A high PSA level does not necessarily mean cancer. It may also be caused by prostate enlargement or inflammation. However, further evaluation is necessary.
2. Check Blood Lipids and Fasting Blood Sugar Once a Year
Cardiovascular disease is the leading cause of death among men.
Problems such as abnormal cholesterol levels and diabetes often develop without noticeable symptoms.
Recommended tests:
Total cholesterol (TC)
Triglycerides (TG)
Low-density lipoprotein cholesterol (LDL-C, “bad cholesterol”)
High-density lipoprotein cholesterol (HDL-C, “good cholesterol”)
Fasting plasma glucose (FPG)
Warning signs:
LDL-C ≥3.4 mmol/L
Fasting blood glucose ≥6.1 mmol/L
Triglycerides ≥2.3 mmol/L
3. Measure Blood Pressure Once a Year After Age 30
High blood pressure is known as the “silent killer.”
Many people can have blood pressure as high as 160/100 mmHg while still feeling completely normal.
Blood pressure categories:
Normal:
<120/80 mmHg
Elevated blood pressure:
120–139 / 80–89 mmHg
Hypertension:
≥140/90 mmHg
Recommendation:
Keep a digital blood pressure monitor at home and measure your blood pressure 1–2 times per week.
Morning measurements are usually more accurate.
4. After Age 35, Consider Testing Testosterone Levels
Testosterone is a key male hormone that affects:
Sexual desire
Erectile function
Muscle mass
Bone density
Mood
Cognitive function
Symptoms of low testosterone:
Reduced libido
Erectile difficulties
Fatigue and low energy
Loss of muscle mass
Increased abdominal fat
Depression or irritability
Memory problems
Normal reference range:
Approximately:
10–35 nmol/L
(Values may vary slightly between laboratories.)
If testosterone is below 10 nmol/L, further evaluation by an endocrinologist may be recommended.
Part 2: Sexual Health — Don’t Be Embarrassed, These Are Normal Concerns
5. Morning Erections Are an Important Health Indicator
The disappearance of morning erections does not automatically mean erectile dysfunction, but it may be an early warning sign of underlying health problems.
Healthy men usually experience:
3–5 erections every night during REM sleep.
A morning erection is typically the final erection of the night.
If morning erections disappear for several weeks, possible causes include:
Blood vessel problems:
High blood pressure
Diabetes
Atherosclerosis
Hormonal issues:
Low testosterone levels
Psychological factors:
Depression
Anxiety
Medication effects:
Such as certain:
Blood pressure medications
Antidepressants
How can you check?
If you do not have morning erections but can still achieve erections during sleep or at other times, it may suggest that physical function is intact and psychological factors may be involved.
6. Erectile Dysfunction (ED) May Be an Early Warning Sign of Cardiovascular Disease
The blood vessels inside the penis are only about 1–2 mm in diameter, much smaller than coronary arteries.
Because erections depend heavily on healthy blood circulation, reduced blood flow to the penis may indicate problems throughout the vascular system.
Studies suggest:
Men with ED may have approximately twice the risk of heart attack or stroke within 3–5 years compared with men without ED.
Therefore:
ED is not just a “sexual problem.”
It may also be a health warning signal.
7. Premature Ejaculation Does Not Mean You Are “Not Good Enough”
Premature ejaculation (PE) is the most common male sexual dysfunction.
Approximately 30–40% of men experience premature ejaculation at some point.
International diagnostic criteria include:
Ejaculation usually occurring within about 1 minute after penetration
Difficulty controlling ejaculation
Negative emotional impact, such as:
Anxiety
Frustration
Avoiding sexual activity
The good news:
Most cases of premature ejaculation can be improved through:
Behavioral training
Medication
Psychological therapy
(We will discuss this in detail later.)
8. A Sensitive Glans Is Not the Main Cause of Premature Ejaculation
Many men believe premature ejaculation happens because the penis is “too sensitive.”
However, weak pelvic floor muscles are considered one of the important contributing factors.
The ejaculation process requires precise control from the pelvic floor muscles.
Strong pelvic floor muscles:
→ Higher ejaculation threshold
→ Better control over ejaculation reflex
→ Longer sexual endurance
Weak pelvic floor muscles:
→ Lower ejaculation threshold
→ Poor control ability
This is why pelvic floor training, especially Kegel exercises, plays an important role in improving ejaculation control.
9. Sitting for Too Long Is One of the Biggest Enemies of Prostate Health
Sitting for more than 6 hours a day may contribute to:
Poor pelvic blood circulation
Prostate congestion and swelling
Reduced drainage of prostate fluid
Increased risk of inflammation
Recommendations:
Get up and move for 3–5 minutes every 30–40 minutes
Avoid long periods of cycling or driving
Consider using a standing desk during work
Maintaining regular movement helps improve pelvic circulation and reduces pressure on the prostate.
10. Frequent Urination, Urgency, and Incomplete Emptying Do Not Always Mean Prostatitis
Many men immediately assume they have chronic prostatitis when they experience:
Frequent urination
Urinary urgency
Feeling of incomplete bladder emptying
However, only about 5–10% of chronic pelvic pain syndrome (CPPS) cases are caused by bacterial infection.
Common causes include:
1. Pelvic floor muscle tension
(One of the most common causes)
2. Psychological stress and anxiety
3. Overactive bladder syndrome
4. Benign prostatic hyperplasia (BPH)
(Common in older men)
Taking antibiotics without proper diagnosis may not help and may even disrupt healthy gut bacteria.
The correct approach:
Before treatment, undergo appropriate examinations such as:
Urinalysis
Prostate evaluation
Ultrasound examination
Then choose treatment based on the actual cause.
11. Benign Prostatic Hyperplasia Is Almost Inevitable for Many Men
As men age, prostate enlargement becomes increasingly common.
Statistics show:
About 50% of men over 50 have prostate enlargement
Around 90% of men over 80 have prostate enlargement
Early symptoms include:
Increased nighttime urination
(two or more times per night)Weak urine stream
Difficulty starting urination
Longer waiting time before urination begins
Dribbling after urination
If left untreated, it may lead to:
Acute urinary retention
(complete inability to urinate)Bladder stones
Hydronephrosis
Kidney function damage
The good news:
Mild to moderate prostate enlargement can often be controlled with medication.
Only severe cases usually require surgery.
Sperm Health — Fertility Is Not a Mystery
12. Male Sperm Quality Is Declining Worldwide
According to research published in Human Reproduction Update in 2017:
Over the past 40 years, global sperm concentration in men has decreased by approximately 52.4%.
Possible contributing factors include:
Environmental pollution:
Plasticizers
Heavy metals
Lifestyle factors:
Smoking
Excessive alcohol consumption
Obesity
(Fat tissue can convert testosterone into estrogen.)
Other factors:
Prolonged sitting
High-temperature environments
Chronic psychological stress
13. Tight Underwear and Excessive Heat May Harm Sperm Production
The reason the testicles are located outside the body is because sperm production requires an environment approximately 2–3°C cooler than normal body temperature.
Avoid:
Long hot baths
Frequent sauna use
Keeping a laptop directly on your thighs for long periods
Wearing extremely tight underwear or jeans
Sitting on heated seats for extended periods
Recommendation:
Choose:
Loose-fitting underwear
Breathable cotton materials
A cooler environment supports healthier sperm production.
14. Men Should Also “Prepare Their Fertility” Three Months Before Trying for a Baby
Sperm production and maturation take approximately 74 days.
Therefore, the lifestyle choices made during the three months before conception are extremely important.
Ways to improve sperm quality:
Quit smoking and reduce alcohol consumption
Smoking damages sperm DNA and reduces sperm quality.
Maintain a healthy weight
Recommended BMI:
18.5–24.9
Take antioxidant nutrients:
Including:
Vitamin C
Vitamin E
Zinc
Selenium
Exercise regularly:
Recommended:
3–5 times per week
30 minutes of moderate-intensity exercise each time
Get enough sleep:
Aim for:
7–9 hours per night
Reduce stress:
Chronic stress can negatively affect reproductive hormones.
Lifestyle Habits — Small Details Make a Big Difference
15. Smoking Does Not Only Damage Your Lungs — It Also Damages Your Sexual Health
Smoking damages blood vessel function and contributes to atherosclerosis.
Since erections require adequate blood flow, smoking can directly affect erectile quality.
Research shows:
Smokers have approximately twice the risk of erectile dysfunction compared with non-smokers.
Men who smoke more than 20 cigarettes per day may have a 60% higher risk of ED.
The good news:
After quitting smoking, blood vessel function can gradually recover.
Stopping smoking is one of the most effective ways to protect erectile health.
16. Excessive Alcohol Consumption Can Lower Testosterone Levels
Small amounts of alcohol may have some cardiovascular benefits, but long-term heavy drinking can suppress testosterone production.
Alcohol affects testosterone by:
Damaging testicular cells
Disrupting the hypothalamus–pituitary–testicular axis
Increasing conversion of testosterone into estrogen
Recommendations:
Men should:
Drink no more than 2 standard drinks per day
Have at least 2 alcohol-free days per week
(One standard drink contains approximately 12 grams of pure alcohol.)
17. Obesity Is a “Hidden Testosterone Killer”
Fat tissue contains an enzyme called aromatase, which converts testosterone into estrogen.
Generally:
Higher body fat percentage
→ Lower testosterone levels
Research suggests:
Every increase of 5 points in BMI may reduce testosterone levels by approximately 10%.
Obesity may also contribute to:
Reduced sperm quality
Increased ED risk
Higher risk of cardiovascular disease
Diabetes
Weight loss is one of the most effective natural ways to improve testosterone levels.
18. Lack of Sleep Can Seriously Affect Male Health
Testosterone production mainly occurs during deep sleep.
Sleeping fewer than 5 hours per night may reduce testosterone levels by approximately 10–15%.
Poor sleep may also cause:
Reduced sexual desire
Lower sperm quality
Fatigue
Irritability
Reduced cognitive performance
Recommendation:
Aim for:
7–9 hours of high-quality sleep every night.
19. Depression Is Not “Just Being Negative” — It Is a Real Medical Condition
The suicide rate among men with depression is significantly higher than among women. However, many men are less likely to acknowledge emotional problems or seek professional help.
Many people mistakenly believe:
“Men should be strong.”
“Emotional problems are just weakness.”
“I can handle it myself.”
These attitudes may prevent men from getting the help they need.
Hidden signs of depression in men:
Unlike the typical image of sadness, male depression may appear as:
Irritability or anger
Aggressive behavior
Increased alcohol consumption
Substance misuse
Increased risk-taking behavior
Reduced sexual desire
Physical symptoms, such as:
Headaches
Back pain
Stomach discomfort
If you or someone close to you experiences these symptoms, consider seeking professional support from:
A psychologist
A counselor
A psychiatrist
Mental health is just as important as physical health.
20. Sexual Anxiety Can Make Sexual Problems Worse
Many men experience a cycle like this:
First episode of ED or premature ejaculation
↓
Fear of failure
↓
More anxiety during sex
↓
Worse sexual performance
↓
Even stronger anxiety
This creates a negative feedback loop.
Ways to reduce sexual anxiety:
1. Communicate openly with your partner
Talking honestly about feelings and concerns can reduce pressure.
2. Lower unrealistic expectations
Sex is not a competition or a performance test.
3. Explore different forms of intimacy
Non-penetrative sexual activities can reduce performance pressure.
4. Seek professional help when needed
A sex therapist or counselor can help address psychological factors affecting sexual function.
Part 7: The Hidden Health Tool for Men — Male Kegel Exercises
After discussing so many aspects of men’s health, I want to introduce a training method that many men do not know about but can be extremely beneficial:
Male Kegel Exercises
Why Should Men Do Kegel Exercises?
Many people think:
“Kegel exercises are only for women after childbirth.”
This is a misunderstanding.
Men also have important pelvic floor muscles.
The pelvic floor muscles (also called PC muscles) are a group of muscles located at the bottom of the pelvis.
They work like a supportive “net” that helps support:
The bladder
Rectum
Prostate
Key Functions of Male Pelvic Floor Muscles
Strong pelvic floor muscles help:
Control urination and bowel movements
Support prostate function
Improve erection quality
Improve sexual endurance
Control ejaculation timing
8 Major Benefits of Male Kegel Exercises
1. Improve Erectile Function (ED)
Research suggests that pelvic floor muscle training can significantly improve erectile function in many men with ED.
A study published in the British Journal of Urology International reported that some men with erectile dysfunction experienced significant improvement after months of pelvic floor training.
How does it work?
Kegel exercises may help by:
Strengthening the blood-pumping function at the base of the penis
Improving pelvic circulation
Supporting better blood filling of the erectile tissue
A stronger pelvic floor can help men achieve and maintain firmer erections.
2. Extend Sexual Duration and Improve Premature Ejaculation
Weak pelvic floor muscles may contribute to poor ejaculation control.
Stronger pelvic floor muscles may help:
Increase ejaculation threshold
Improve control over the ejaculation reflex
Extend sexual endurance
Some studies suggest that pelvic floor training combined with behavioral therapy may improve ejaculation control in men with premature ejaculation.
3. Help Prevent and Relieve Some Prostate-Related Problems
Kegel exercises may help:
Improve blood circulation around the prostate
Reduce pelvic congestion
Support normal prostate fluid drainage
Relieve some symptoms associated with chronic pelvic discomfort
Symptoms that may improve include:
Urinary urgency
Frequent urination
Pelvic discomfort
4. Improve Urinary Control and Reduce Post-Urination Dribbling
Urinary leakage after prostate surgery is a common issue.
Pelvic floor training is one of the commonly recommended methods to help restore bladder control.
Consistent Kegel training may help:
Strengthen urinary control muscles
Reduce urine leakage
Improve recovery after prostate procedures
5. Enhance Sexual Pleasure and Orgasm Quality
Stronger pelvic floor muscles may help:
Increase muscle contractions during ejaculation
Enhance orgasm intensity
Improve orgasm duration
Some men report experiencing better sexual sensations after consistent training.
6. Improve Bowel Function
The pelvic floor muscles also participate in bowel control.
Strengthening them may help:
Improve bowel control
Reduce constipation problems
Support prevention of hemorrhoid-related issues
7. Relieve Some Forms of Chronic Pelvic Pain
Many men with chronic pelvic pain syndrome (CPPS) actually experience excessive pelvic floor muscle tension.
Proper pelvic floor training, including both:
Controlled contraction
Proper relaxation
may help:
Restore muscle flexibility
Reduce discomfort in the perineum and lower abdomen
Improve urinary symptoms
8. Exercise Anytime, Anywhere — Zero Cost
One of the biggest advantages of Kegel exercises:
No equipment required.
No gym needed.
No one can tell you are doing them.
You can practice:
During meetings
While driving
While waiting in line
Watching television
Before sleeping
How to Perform Male Kegel Exercises Correctly
Step 1: Find Your Pelvic Floor Muscles (PC Muscles)
Before starting Kegel exercises, the most important thing is learning how to correctly identify the pelvic floor muscles.
There are several methods:
Method 1: The Urine Stop Test
The next time you urinate, try to briefly stop the urine flow halfway.
The muscle you use to stop urination is your pelvic floor muscle.
Important:
This method is only for identifying the muscle.
Do not regularly practice Kegel exercises while urinating, because it may interfere with normal bladder function.
Method 2: The Gas-Holding Method
Imagine that you are trying to stop yourself from passing gas.
Tighten the muscles around the anus.
The muscles you feel contracting are part of your pelvic floor muscles.
Method 3: Finger Testing Method (Most Accurate)
After washing your hands:
Gently insert one finger into the anus (approximately 2–3 cm).
Contract the muscles as if you were trying to stop urination.
If you feel the muscles tighten around your finger, you have found the correct muscles.
Important tips:
Only contract the pelvic floor muscles.
Avoid tightening:
Your abdomen
Your thighs
Your buttocks
Remember:
Breathe normally
Do not hold your breath
Step 2: Standard Kegel Exercise Program
Beginner Level (First 4 Weeks)
Position:
Sitting
Lying down
(Beginners often find these positions easier.)
Exercise:
Contract:
Tighten your pelvic floor muscles and hold for:
3–5 seconds
(Imagine lifting the muscles upward.)
Relax:
Completely relax for:
3–5 seconds
This relaxation phase is extremely important.
Many people focus only on contraction and forget to relax.
Repetitions:
10–15 repetitions per set
3 sets per day
Suggested timing:
Morning
Afternoon
Evening
Intermediate Level (After 4 Weeks)
Once you can easily control your pelvic floor muscles:
Position:
Practice while:
Standing
Walking
Exercise:
Contract and hold:
5–10 seconds
Relax:
5–10 seconds
Repetitions:
15–20 repetitions per set
Frequency:
3–5 sets per day
Advanced Level (After 3 Months)
For men who already have good pelvic floor control:
1. Quick Contractions
Quickly tighten the pelvic floor muscles:
Contract for 1 second
Relax for 1 second
Repeat:
10 times continuously
2. Long Holds
Contract and hold:
10 seconds
Relax:
10 seconds
Repeat:
5 times
3. Progressive Contraction (“Elevator Technique”)
Imagine your pelvic floor is an elevator.
Gradually tighten the muscles in stages:
Level 1 → Level 2 → Level 3
Hold each level for:
2 seconds
Then slowly release:
Level 3 → Level 2 → Level 1
This helps improve muscle control and coordination.
Step 3: Build Kegel Exercises Into Daily Life
The best way to make Kegel exercises effective is to create a habit.
Use daily “triggers” to remind yourself.
Examples:
At traffic lights:
Do one set while waiting.
While brushing your teeth:
Practice in the morning and evening.
While waiting in line:
Perform a quiet training session.
During TV commercials:
Complete a set.
Before going to sleep:
Practice while lying in bed.
Consistency matters more than intensity.
How Long Does It Take to See Results?
Results vary from person to person, but many men notice gradual improvements with consistent practice.
After 2–4 weeks:
Increased pelvic muscle awareness
Improved muscle control
After 6–8 weeks:
Better urinary control
Reduced post-urination dribbling
After 3–6 months:
Possible improvements in:
Erectile firmness
Sexual endurance
Ejaculation control
The key is consistency.
Just like building abdominal muscles or strength training, pelvic floor muscles require regular training.
Common Mistakes and Important Tips
❌ Mistake 1: Holding Your Breath During Kegel Exercises
Correct approach:
Maintain normal breathing.
Exhale while contracting
Inhale while relaxing
❌ Mistake 2: Only Contracting and Never Relaxing
Correct approach:
Relaxation is just as important as contraction.
Without proper relaxation, muscles may become overly tense.
❌ Mistake 3: Practicing While Urinating
Correct approach:
Do not repeatedly stop urine flow during training.
This may disturb normal bladder–urinary tract coordination and potentially increase the risk of urinary problems.
❌ Mistake 4: Using Too Much Force
Correct approach:
Moderate contraction is enough.
Stronger does not always mean better.
❌ Mistake 5: Training Inconsistently
Correct approach:
Practice every day.
Results accumulate over time.
When Should Men Avoid Kegel Exercises?
Kegel exercises may not be suitable during certain situations.
Avoid or consult a healthcare professional if you have:
Acute urinary tract infection
Acute prostatitis flare-up
Excessively tight pelvic floor muscles
Recent pelvic surgery (consult your doctor first)
If you experience pain during exercise:
Stop immediately and seek medical advice.
Kegel Exercises + Healthy Lifestyle = Better Results
Kegel exercises are not a magic cure.
However, when combined with healthy lifestyle habits, the results may improve significantly.
The Optimal Men’s Health Formula:
Pelvic floor training:
Kegel exercises
3 sets daily
10–15 repetitions per set
Cardiovascular exercise:
3–5 times per week
30 minutes each session
Examples:
Walking
Jogging
Swimming
Cycling
Strength training:
2–3 times per week
Examples:
Squats
Deadlifts
Compound movements
Quality sleep:
7–9 hours every night
Mediterranean-style diet:
More:
Vegetables
Fruits
Fish
Nuts
Less:
Red meat
Processed foods
Healthy habits:
Quit smoking
Limit alcohol consumption
Maintain healthy body weight
Recommended BMI:
18.5–24.9
Stress management:
Methods such as:
Meditation
Yoga
Breathing exercises
can help support overall health.
Part 9: Final Thoughts — Health Is the Best Investment
If you have read this far, remember one thing:
Taking care of your health is not a sign of weakness.
It is a responsibility toward yourself and your family.
Many men still believe:
“Going to the doctor is embarrassing.”
“Talking about sexual health is awkward.”
“Mental health problems are not real illnesses.”
These misconceptions prevent many men from getting the care they need.
The Return on Health Investment Is Priceless
A simple PSA test:
→ May help detect a serious disease early.
Quitting smoking:
→ Can significantly improve vascular health and reduce ED risk over time.
Consistent Kegel training:
→ May improve sexual quality and pelvic muscle control.
Regular exercise and healthy eating:
→ Can greatly reduce the risk of cardiovascular disease.
Start With These Three Actions Today:
1. Schedule a Complete Health Checkup
Consider discussing:
Blood tests
Cholesterol
Blood sugar
PSA screening
Testosterone levels
with your healthcare provider.
2. Learn Proper Kegel Exercise Technique
Start today.
Find your pelvic floor muscles and practice correctly.
However, remember:
Doing Kegel exercises incorrectly may reduce their effectiveness and may even cause pelvic muscle problems.
For men who want more structured guidance, a professional pelvic floor training program or app can provide:
Personalized training plans
Voice guidance
Exercise reminders
Educational information about pelvic floor health
3. Build One Healthy Daily Habit
Choose one:
Walk 10,000 steps a day
Sleep before 11 PM
Quit smoking
Exercise three times per week
Small habits create long-term health changes.
Do not wait until your body forces you to change.
Your health deserves your attention and care.
