Transform your Intimate Health with these 5 Daily Habits
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Time to read 4 min
Let's talk about a myth that's about to disappear: men don't take care of themselves. Male self-care has been gaining relevance in recent years, showing a growing awareness of the importance of health and general well-being.
We are witnessing a significant social change in self-care, as we now understand that complete well-being requires taking care of oneself. That’s why we’re dedicating an entire article to the five basics of complete physical well-being: from skincare to the importance of adopting healthy habits that promote a healthier life. And, in case it was still a secret, physical care also positively influences mental well-being.
With small actions that reduce stress and boost your self-esteem, you're gaining quality of life. Additionally, with World No Tobacco Day approaching, it's the perfect time to propose quitting smoking and how to give up tobacco. So, are you going to be left behind?
The Ultimate Skincare Routine for Men
Let's start with the most neglected aspect for men: the skin. Taking care of it not only improves appearance but is also an essential part of self-care. And if you don't have a routine yet, don't panic:
Begin with daily cleansing using a gentle cleanser that doesn't strip the skin of its natural oils. That's why we should choose products suitable for our skin type, whether it's oily, dry, or combination.
Moisturizing is the next essential step: moisturizers with sunscreen are ideal for protecting the skin from UV damage while keeping it nourished.
Exfoliate the skin twice a week (optional): exfoliating the facial skin helps remove dead cells and improves skin texture and tone. If you shave, this step is particularly beneficial as it prevents ingrown hairs and irritation.
Incorporate a specific serum for particular needs, such as anti-aging (starting in your 30s) or acne control (for younger individuals), which will enhance the effects of a basic skincare routine, making the skin not only look good but also “fit.”
Beginner's Guide to Male Hygiene
Personal hygiene is fundamental for health, especially male intimate hygiene. Starting with the basics is a great step compared to doing nothing. How? You can use a soap that respects the skin's pH in your showers, helping to eliminate bacteria and odors without causing dryness or irritation. Hair care is also important; choosing a shampoo (and conditioner) suited to your hair type goes beyond just smelling good or bad: it can prevent hair loss or combat dandruff. General tip: avoid generic brands, as they tend to be rich in salts and silicones, which negatively affect your hair.
Additionally, dental hygiene should not be overlooked; brushing your teeth at least twice a day and using dental floss are essential habits to prevent oral diseases that can affect overall health. Cleaning intimate areas should be done carefully, using gentle products and avoiding harsh fragrances and chemicals that can cause irritation or alter the skin's natural balance.
Exercise Routine: Best Exercises for Men
We already know that exercise keeps you fit, but laziness, lack of time, or lack of habit often appear as the main reasons for continuing to live a sedentary life. Ideally, a good exercise routine should include a combination of cardio to improve cardiovascular health and strength training to develop and maintain muscle mass¹.
For cardio: you can engage in activities such as running, swimming, or cycling.
For strength: weightlifting or calisthenics exercises can be fundamental for muscle strengthening.
If you have never exercised before, we recommend doing it under professional supervision. But if you're already familiar with it, you can perform many of these exercises without spending much money, and many of them can be done at home, such as:
Climbing and descending stairs
Lunges
Wall-supported squats
Mountain climbers
Push-ups
Lastly, but not least, it's essential to incorporate flexibility and balance exercises like yoga or Pilates, which not only help improve posture but also reduce the risk of injuries. If you combine this exercise routine with meditation or relaxation techniques like mindfulness, it will not only improve your physical health but also your mental health, reducing stress and enhancing overall mood.
Forbidden List: What to Avoid (and Why)
To maintain a healthy lifestyle, we must avoid certain habits. This is no secret, and with World No Tobacco Day around the corner, what better occasion to quit smoking?² Or at least reduce its consumption. But if you thought that quitting smoking would be enough… we also need to warn you about the harmful effects of excessive alcohol consumption. In terms of sexual health, our genitals are the first to be affected by alcohol consumption, which disrupts circulation and other bodily functions essential for good sexual performance.
Additionally, a diet high in saturated fats and sugars not only contributes to weight gain but can also deteriorate skin quality and increase the risk of chronic diseases. This goes hand in hand with our last prohibition: avoiding a sedentary lifestyle, as lack of physical activity increases the risk of problems such as obesity, heart disease, and diabetes. But we won’t dwell on this point further as we have already discussed how to combat sedentary behavior with physical activity.
Best Supplements to Boost Stamina
Okay. Let's say you already have your body and facial care routine, you're watching your diet, and you've started exercising... What else can we do? Incorporating supplements can be an effective way to improve health and physical (and sexual) stamina. Supplements like omega-3, magnesium, and B vitamins have proven benefits in improving energy and muscle function³.
Additionally, supplements like coenzyme Q10 and L-carnitine can help increase energy efficiency and recovery capacity after exercise. However, before starting any supplement regimen, it is advisable to consult a professional to ensure they suit your particular needs and health conditions.
In addition to these, vitamin D and zinc are also crucial for maintaining hormonal health and immune function. These supplements can not only help improve physical stamina but also support sexual and reproductive health. But in this regard, we cannot overlook the combined effect of Hypericum perforatum, a perennial herb, and quercetin, a plant pigment⁴. This combination helps reduce stress and anxiety, providing a better sexual experience with greater control.
Andrés Suro
Author: Andrés Suro (Sexual Coach at MYHIXEL)
Psychologist specialized in the social area and expert in sexology applied to education.
References
1. Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011 Jul;43(7):1334-59.
2. World Health Organization. World No Tobacco Day [Internet]. Available from: https://www.who.int/es/campaigns/world-no-tobacco-day
3. Rao MV, Reddy AV. Nutraceuticals - The Therapeutic Nutritional Supplements. J Nutr Res. 2019 Mar;37(1):65-75.
4. Armstrong A, Johnson J, Whitehead R, Clark H. An overview of omega-3, magnesium, and B vitamin supplementation on energy and muscle function. J Funct Foods. 2022;94:105123. Available from: https://www.sciencedirect.com/science/article/abs/pii/S1743609522010608
