While phimosis isn’t always a problem, if it’s causing difficulties with urinating, pain or discomfort during sexual activity, or complications like frequent infection, it’s important to get it sorted. So, here’s some evidence-based information on the condition to get you started.

What is phimosis?

You know when you try to put on a shirt with the top button or cuffs done up? That’s the sartorial equivalent of phimosis.

Most penises come with foreskins, and these are ‘stuck’ to the head (glans) of the penis at birth. This is normal and it’s called ‘physiological’ or ‘primary’ phimosis. The foreskin gradually separates from the head of the penis until it can be fully retracted, usually by around two years of age in most boys, but physiological phimosis can remain until the mid-teenage years.

Physiological phimosis doesn’t require treatment unless there are associated problems like recurrent urinary tract infections (UTIs) or inflammation of the foreskin and glans (balanoposthitis). Deliberate pulling back of your foreskin when you have physiological phimosis can damage the skin, leading to scarring and ‘pathological’ or ‘secondary’ phimosis.

Phimosis in adulthood

Pathological phimosis is caused by irritation, injury, infection or inflammation of the foreskin leading to scarring and white, hardened patches of skin on the glans and foreskin (a condition known as lichen sclerosis). These changes in the foreskin make it difficult or impossible to retract.

We don’t really know how many people with foreskins have pathological phimosis but it’s estimated to occur in around two to seven per cent of all men.

Pathological phimosis can cause problems with urination, or pain or discomfort during erections and sexual activity, and requires treatment. Complications of untreated phimosis include inflammation of the glans (balanitis) and penile cancer (although this is rare).

How do you treat phimosis?

The least invasive option for treating phimosis is to use steroid creams to reduce inflammation and soften the foreskin, but stopping the use of the cream might result in the problem returning. Stretching the foreskin to reduce its tightness is possible but there’s no evidence that it cures the problem and the foreskin may get damaged and make the problem worse.

Only one treatment for phimosis has good evidence for being effective. It is virtually 100 per cent effective and works for everyone, but it might seem extreme – circumcision.

Circumcision for phimosis

According to Medicare statistics, there are around 4500 circumcisions performed each year in Australian males over 15 years, and just under 60% of those would be expected to be for phimosis (based on studies from Canada and the USA). So, around 2700 Australian males each year are circumcised to treat phimosis.

You can’t get diseases of body parts that you don’t have. That’s why people who were circumcised at birth don’t get phimosis, and why they have lower rates of health problems like balanoposthitis (inflammation of the glans and foreskin), UTIs, and penile cancer than uncircumcised people.

One hundred to fifty years ago, infant circumcision rates in Australia were high but they began decreasing in the 1970s. Now, around one in 10 Australian baby boys is circumcised. It might be expected that, as there are fewer and fewer males in the population who are circumcised, there might be increases in rates of phimosis and other foreskin complications but there’s no evidence for this one way or the other.

Needing to get circumcised can be a bit confronting. The British Association of Urological Surgeons has good information about what’s involved.

Controversy about circumcision relates mostly to when it’s performed for non-medical reasons in children, and relates to cost/benefit considerations, body autonomy, and human rights.

There are certainly plenty of people who are unhappy to have been circumcised, some of whom claim that the procedure has negatively affected their sexual function, and selective use of medical literature seems to support this. However, a systematic review of scientific studies, concludes that male circumcision has no adverse effect on parameters relevant to sexual function, sensation, sensitivity, satisfaction, or pleasure.

How to prevent phimosis

Good hygiene can prevent phimosis and its complications, so if you have a foreskin you should:

• Gently retract your foreskin each time you shower or bathe
• Only use water or very mild soap to wash the glans and the inside of your foreskin
• Make sure the glans and inside of your foreskin are well rinsed
• Gently dry the glans and inside your foreskin
• Return the foreskin to its normal position to avoid paraphimosis

Paraphimosis is when the foreskin gets ‘stuck’ behind the glans of the penis and cannot be returned to its normal position. You should always see your doctor if you have any concerns about changes in the way your genitals look or feel but paraphimosis is a medical emergency that needs immediate attention.

Associate Professor Tim Moss is the Health Content Manager at Healthy Male —  an Australian not-for-profit that provides evidence-based information on men’s health. Tim has a PhD in medicine and uses his experience and expertise from more than 20 years of work in medical research and academia to find and interpret reliable, evidence-based information, to challenge dogma, myths and misinformation.

For information on everything from anxiety to fertility, exercise to erections, you can check out Healthy Male here.

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The post The foreskin problem that’s more common than you think appeared first on Men's Health Magazine Australia.

Early in the movie, he is given some of the greatest wisdom a young man could hope to hear: “Don’t let the little head do the thinking for the big head”. I wasn’t even a teenager when I caught this film on TV late one night, and despite my best attempts to absorb this valuable guidance, it vanished the moment they cut to a scene with exotic dancers on the hoods of the cars as a sales promotion.

I know I’m not alone in having sexual thoughts or sexual urges crowd out what I was actually trying to do with my day. I wasted a lot of time and energy following similar thoughts and urges to fruition. When I did so by myself, the only person losing out was me. As an adult in a long-term relationship there’s really nothing like fulfilling those urges with someone who I really care about, and who cares a lot about me.

As a single man, however, I sometimes found myself following those urges into situations where there was a lot less care from both people, and the length of those relationships was significantly shorter.

At first, I believed I was assuming my final form, that of a goddamn sexual tyrannosaurus. But it wasn’t long before the wisdom of which head was doing the thinking started to make sense.

It started while trying to solve the equation as to why I felt so hurt when a woman didn’t text me back after asking her on a third date. I discovered that it was because my big head had negotiated the initial situation. If I found myself in crisis management fielding a stream of upset texts from a woman who had different ideas to me about the status of our relationship, that was usually because the little head had been project lead on that scenario.

Things carried on like this until a good friend of mine sat me down and gave me a stern talking to regarding what kind of calamity I was getting myself into by having such an unsustainable sexual energy policy.

He wasn’t only warning me of the kind of personal trouble I was inviting, but also of the spiritual trouble I was so obviously trapped in: constantly searching for something that was missing within me and expecting to find what I needed in another, not knowing that I could keep looking until the end of my days and never find it. That’s not to mention that I just wasn’t getting anything done.

At one point I would be walking back to my home in Bondi with my groceries, and I’d pass a beautiful woman in her togs on her way to the beach. Of course, I didn’t say or do anything, but if the feeling in my body from witnessing her stunning, undulating womanhood walk past me lingered like the coconut-scented air that wafted in her wake, the moment I was inside my apartment and the tofu was in the fridge, I’d lose a whole afternoon manually working that feeling out of my body on my own.

It took a while before I finally accepted that my mate was right, and when a ‘big head’ relationship showed up it was clear that I needed to find a way to stop the ‘little head’ from deciding how things would go this time. So, I got to work learning how to redirect those feelings to places that were far healthier and more productive.

By learning to see such moments as a gift given to us by these women and knowing that the energy released from that moment can be used to our benefit in ways far more constructive than mere pleasure, we are instantly freed from our choices being derailed by our more basic instincts.

There’s a physical side to this as well, a technique I learned that is not unlike breathing through a stretch to find more flexibility. Being present to that explosive rush in your body, then taking a few deep belly breaths, it’s possible to move that powerful ball of energy out of your hips and up into your heart. When I moved that energy there, the sky looked a little bluer, things sounded a little crisper, even food tasted more sumptuous.

When we’re teenagers, it’s almost impossible to harness that sexual energy. Learning how to harness it is an important part of growing into a man. Just as we learn how to control our physical power, so we don’t accidentally hurt someone, or learn how to handle surges in emotion or desire, part of being a man is knowing when and how to use the power we all have in ways that provide for or protect the people around us if needed.

If we keep losing energy to anger or desire, we won’t have anything left when it comes to achieving our goals or helping those we care about.

Little boys get ‘stiffies’ on the beach when a pretty lady walks by and unleashes a cascading hormonal response within them that they can barely control. Men, gratefully and respectfully take that very same energy as a free power-up, using that beautiful boost to help them be a better partner, a better provider and a better friend.

When I first started working in the reality TV dating space, I was a single man. Journalists at the time would ask me to my face if as a single man I was a ‘cat in the henhouse’, sometimes even on live television. While I was disappointed that’s the first place they went, completely ignoring not only the professionalism I’m proud of but also the agency of every woman involved, I understand why they did it.

Because as men (and only men asked me this question) they had probably never considered that you could choose what to do with the sexual urges that can sometimes come over you (sorry). For a long time, I was the same, and I’m grateful I get to live now as a different man.

Like anything new we learn, at first, it’s deliberate but soon enough it’s automatic.

Now, any such thoughts immediately repurpose themselves to thoughts about me and my wife, which is a delightful bonus that can sometimes bring a cheeky smile because I’m now thinking about what might happen when I get home, were it not for the 5-year- old kicking-machine sleeping between us.

Learning how to redirect this energy can allow us to reap the benefits of what it means to wholly and completely commit to a loving relationship, even to be more productive at work, be a better father, even to be more helpful to others, because that’s what can happen when we’re using our big brain to do the thinking.

Related: 

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The post Osher Günsberg on how to redirect distracting sexual energy appeared first on Men's Health Magazine Australia.

That is why SEI Club, an exclusive matchmaking service that caters specifically to society’s elite, provides a highly personalised approach to dating designed to match high-profile individuals with equally accomplished partners. With an emphasis on privacy, vetting, and a thorough understanding of their clients’ needs, SEI Club has built a reputation as the go-to solution for affluent men and women seeking more than just a fleeting connection. For many successful men, the club offers a safe and reliable alternative to the often chaotic world of online dating, where the lack of screening and genuine compatibility often leads to frustration and disappointment.

One of the most significant challenges elite men in Australia face when it comes to dating is time management. Many are CEOs, entrepreneurs, or leaders in their respective industries; meaning their schedules are packed with meetings, travels, and professional responsibilities. The idea of spending hours swiping through dating apps, messaging potential matches, and arranging dates is inefficient and emotionally draining. According to Cece Gold, Membership Director at SEI Club, some of these men have already tried the app route, only to be left disillusioned by the experience.

The frustration is compounded by the fact that elite men often find themselves caught in an unsuitable dating pool. While online platforms may promise a wide range of potential matches, in reality, the selection is often skewed. The vetting process on most apps is often insufficient, leading to encounters with people who may not have their lives together or, in some cases, have hidden personal issues. “They meet women that are incompatible matches,” Cece says candidly. “These men really want a life partner—someone who has it together, who’s beautiful but also smart, and with whom they can see a prosperous future.”

In Australia, there are more than 300,000 HNWIs, and the number keeps rising owing to the resilient economy and robust equity markets. For these high-caliber men, the quality of their potential partners is of utmost importance – someone who can fit in with their social standing, and shares similar values and level of sophistication. Yet, the nature of their success often limits their dating pool to those within their immediate professional circles; usually individuals from the same industries or social spheres. This narrow field of potential partners can be both limiting and monotonous, as it often lacks the diversity and excitement needed for a meaningful romantic connection. “The dating pool itself is sometimes tricky as well for elite members of society,” Cece notes. “Having an outside source to be able to refer people for you, people you wouldn’t necessarily come across because they’re not in your niche can make all the difference.”

SEI Club steps in to fill this gap by offering a carefully curated selection of matches that go far beyond what dating apps or traditional networking can provide. The club’s matchmaking process is highly selective. “We filter out people who may seem great on the surface but have underlying issues,” the SEI membership director says. “Our goal is to ensure our Aussie clients only meet women who are genuinely ready for a committed, lasting relationship.”

For elite men, privacy is another critical concern. Dating apps, where anyone can create a profile and share personal information, can feel like a public forum—hardly the ideal setting for a billionaire or public figure seeking discretion. SEI Club’s model prioritizes confidentiality, ensuring that its Australian members can pursue relationships without the risk of their private lives being exposed to the world. “We provide a safe, private environment for dating,” Cece explains. “Our members can trust that their information is secure, and they can focus on finding the right person without worrying about the spotlight.”

But even beyond privacy, many elite men crave a sense of shared purpose in their relationships. They are not just looking for a beautiful partner—they want someone with whom they can build a future. SEI Club recognizes this desire and takes great care in matching clients with women who are equally ambitious and driven. Whether they are doctors, lawyers, or accomplished professionals, the women in SEI Club’s network share a common goal: they are looking for love, not financial support. “We have a multimillion-dollar database of the most beautiful, accomplished women in Australia who are genuinely seeking a lasting relationship,” Cece says. “These women are looking for a partner they can admire and grow with.”

For older men, particularly those in their 50s and beyond, finding a partner who matches their level of accomplishment can be even more challenging. SEI Club recognizes that elite men in this age group are often looking for someone who shares their life experiences and achievements. “We have a whole network of women who are equally accomplished and looking for a meaningful relationship,” says the membership director. This focus on compatibility in addition to physical attraction is what sets SEI Club truly apart.

For Australian elite men, dating can be a minefield of challenges, from time constraints to misleading profiles on apps, but services like SEI Club offer a way to navigate those obstacles with care and precision.  By providing personalized, high-quality introductions, the matchmaking company is helping these men find not just dates, but partners who are truly compatible with their lives and goals—proving that even for the world’s most successful men, finding love is possible with the right approach.

Switzer Media newsroom and editorial staff were not involved in the creation of this content.

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We don’t want you to be duped out of your hard-earned, or into taking a DIY approach to something best left to professionals. So, before you turn to so-called testosterone-boosting supplements, here’s what you need to know about testosterone, how to know if you really do have low levels, and why higher isn’t necessarily better.

What is testosterone and how does it work?

Testosterone is a hormone required for development and function of the body, and is responsible for regulating sperm production, bone health, muscle mass and sex drive. It is produced mainly by the testes in men, but it is also produced in smaller amounts by the adrenal glands and a few other tissues in the body (including the ovaries in females).

Testosterone has profound effects on the body. Just look at the changes that occur during puberty in boys, when testosterone levels increase by a factor of 20. The extreme effects can be seen in the physiques of pro wrestlers in the ’90s (and the long list of wrestlers who died early from complications of testosterone abuse, like the Ultimate Warrior and Eddie Guerro); or the developmental problems, infertility and other health effects caused by testosterone deficiency, like for the one in 500 males who have Klinefelter syndrome.

The effects of too much or too little testosterone show why our bodies need to regulate our testosterone levels within a healthy range.

The Ultimate Warrior I WWE

How does the body regulate its testosterone level?

The body keeps testosterone at the right level for proper function using a negative feedback system to ensure levels don’t get too high or too low. Here’s how it works: a part of the brain called the hypothalamus monitors the body’s testosterone level. When levels are low, it signals the testes to make more. When levels are high, it tells the testes to make less.

In addition to testosterone, the hypothalamus is responsible for regulating lots of biological processes (such as digestion, metabolism, immune function, sleep and reproduction) and it integrates information from many of the body’s systems to optimise function.

What is a normal level of testosterone for men?

The normal range for levels of testosterone in the blood (in the morning, fasted) for young healthy males is around 10 to 30 nmol/l (approx. 290-865 ng/dl) and in healthy older men is around 6.5 to 26 nmol/l (187-750 ng/dl). Any level within these ranges is considered normal. Higher doesn’t necessarily indicate healthier. You can think of it like height, where anywhere between 163 cm and 194 cm is normal.

Does ‘male menopause ’exist?

The large overlap in ‘normal’ testosterone levels between younger and older healthy men shows that there isn’t a large decline with age. ‘Male menopause’ is a myth and it persists because its appeal can be exploited to sell people things they don’t need.

Some males do have low testosterone levels, but in many cases, it’s due to lifestyle-related disease, such as overweight or obesity, insulin resistance or diabetes, or cardiovascular disease. In these cases, testosterone treatment isn’t much more helpful than getting back to good health through diet and exercise.

Perhaps the myth of male menopause persists because the symptoms of low testosterone are so common. Who doesn’t have times when they lack energy, have poor concentration or trouble sleeping, are less interested in sex, or don’t feel as strong as they used to? But a low testosterone level isn’t the only thing that explains these symptoms. That’s why a precise diagnosis of hypogonadism (when your testes don’t produce enough testosterone) is needed before beginning testosterone treatment. Testosterone treatment is not appropriate for most of the possible causes of symptoms shared by low testosterone and other health problems, which include cancer or depression.

Diagnosis of hypogonadism requires at least two measurements of blood levels of testosterone and other hormones, taken in the morning, while fasting, and collected on separate days. To receive a government subsidy for the cost of testosterone treatment, serum testosterone levels must be below 6 nmol/l, or between 6-15 nmol/l in combination with other specific hormonal abnormalities.

Weighing up the ways to increase testosterone

If your body fails to make enough testosterone to function normally, you’ll need testosterone replacement therapy (TRT). We know the benefits of the treatment are substantial and outweigh the risks in these cases. TRT is provided by specialist clinicians, with careful monitoring to avoid the negative impacts testosterone treatment can cause. A fairly common consequence of TRT is polycythaemia, which increases the risk of blood clots, heart attack, stroke or death. While a large, recent clinical trial provided reassuring findings about some of the health risks of TRT, “[i]t does seem, however, that every positive testosterone study always comes with caveats”.

There are lots of caveats.

It’s important to note that most of the evidence about the effects of using testosterone comes from studies of older men, many with existing health concerns. The results from these studies can’t be applied to younger men because testosterone’s effects are age dependent. For example, testosterone can help maintain bone density in older males, but it limits height by stimulating the closure of growth plates in long bones in younger males. And side effects like infertility are less consequential for older men than they are for younger males.

Most clinical trials of testosterone treatment only last a couple of years, so long-term effects on cardiovascular health, and other systems, aren’t captured. Using testosterone to try and counter the effects of ageing is a long-term commitment. The withdrawal effects of stopping testosterone treatment often lead to starting again. That’s a consequence of that negative feedback system. Using testosterone shuts down the body’s production of the hormone and it takes months to recover.

Testosterone use for building muscle or enhancing performance often involves long-term use at high doses, so it’s reasonable to expect that outcomes will be different than after well-regulated use in a two-year clinical trial. Add to that ‘stacking’ (use of other substances in addition to testosterone), the unpredictable risks of using testosterone (and other substances) acquired from illicit sources, and risks from unsafe injecting, and there are a lot of unknowns contributing to what the overall effects will be. But we know steroid abuse is linked to cardiovascular disease, liver and brain damage, rhabdomyolysis and embolism with side effects also including gynaecomastia, acne and infertility.

What are the evidence-based ways to maintain a healthy testosterone level?

People who want to sell you things will tell you that you can ‘naturally’ boost your testosterone levels but evidence to support their use, in most cases, just doesn’t exist.

Remember, the hypothalamus takes in information from a whole range of systems when regulating the level of testosterone in the body. Testosterone levels fall when we’re unwell, so eating well, sleeping well, and being sufficiently active, all raise testosterone levels.

A ‘natural’ way to help maintain a healthy testosterone level is to maintain a healthy weight because being overweight lowers testosterone levels, particularly if you’re carrying weight around your waist.

The fundamental components involved in maintaining a healthy body, such as a nutritious diet and daily exercise, can be more effective and are certainly safer, than shortcuts to increasing testosterone levels.

Associate Professor Tim Moss is the Health Content Manager at Healthy Male – an Australian not-for-profit that provides evidence-based information on men’s health. Tim has a PhD in medicine and uses his experience and expertise from more than 20 years of work in medical research and academia to find and interpret reliable, evidence-based information, to challenge dogma, myths and misinformation. For information on everything from anxiety to fertility, exercise to erections, you can check out Healthy Male here.

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Another major mood killer? A crappy diet. The foods you eat, how much you eat, and how often you eat them can mess with your energy levels, blood flow, and hormones – all key players in supercharging your sex life.

Think about it: There are plenty of foods that help you get it up, keep your sperm healthy, and boost your testosterone. So naturally, some eating habits exist on the other end of the libido-killing spectrum.

Here, six ways your diet can tank your sex life – and exactly what you can do to get your performance up to par.

You eat too much crap

“A HEALTHY HEART equals healthy sex,” says Jamin Brahmbhatt, M.D., a urologist at Orlando Health. Just like any workout, an A+ bedroom session requires strength, stamina, and endurance. In other words, any eating habit that’s bad for your gym game is also bad for your sex life.

In fact, when your heart is in trouble – say, your arteries are clogged – it can actually stall blood flow to your penis, paving the way for erectile dysfunction (ED).

Eating a diet high in unhealthy fats and added sugars can exacerbate the issue. “It is commonly known that obese men have lower levels of testosterone [the hormone that fuels your sex drive],” explains Dr. Brahmbhatt. That doesn’t mean all heavier guys have low T, but you are at a higher risk when the number on your scale starts to spike.

The remedy? Eat a diet full of various nutrient-dense whole foods (these foods that help your penis perform are a good start) and get at least 150 minutes of exercise per week, says Dr. Brahmbhatt. “Anything that helps decrease the amount of fat in your body will help your testosterone levels naturally go up,” he says. “The more your body can tolerate physical activity and exercise, the more likely you will be able to go longer and stronger in the bedroom.”

You switched to decaf

YOUR DAILY COFFEE might play a bigger role in bed than you realise. That’s because your caffeine intake can impact your circulation. In a study published in the Journal of Pharmacological Sciences, people who drank a caffeinated cup of coffee (typically around 50 milligrams of caffeine) experienced a 30 per cent increase in blood flow over the next 75 minutes compared to those who downed decaf.

The researchers theorise that caffeine might improve the function of your small blood vessels and reduce inflammation, both good signs for your heart.

That means it could benefit your penis, too. “A large part of sexual health is about increasing blood flow,” says Joshua Gonzalez, M.D., a urologist specialising in sexual medicine in Los Angeles, since better blood flow equals better erections.

While the study is far from conclusive enough to turn Starbucks into a Viagra alternative, it does suggest that drinking decaf might set you back. Sex is already hard enough to get through when you’re exhausted, so the extra cup of Joe might be just what you need to perk your penis up.

You drink too much alcohol

THERE’S REAL SCIENCE behind the dreaded whiskey dick. Sure, booze may relax you enough to pull out your best pickup lines, but going too hard at the bar means you might go too soft later on, says Dr. Brahmbhatt

That round of shots tanks your erection in a few ways. Alcohol is a central nervous system depressant, so it can “numb the feelings of sexual stimulation and alter the blood flow in and out of your penis,” Dr. Brahmbhatt explains. As your body works to flush the alcohol from your system, it prioritises that instead of your hard on. This is because your body doesn’t have a place to store alcohol like it does for carbs, fat, and proteins, so it wants to get rid of it.

Heavy drinking can dip your testosterone while raising your estrogen levels, which can sap your libido, bring your mood down, and make it harder to achieve orgasm, even when you can get an erection, says Dr. Brahmbhatt.

“Heavy drinking” is defined as more than five drinks a day or 15 drinks per week, according to the National Institute on Alcohol Abuse and Alcoholism. Research also suggests that chronic drinking can cause some permanent damage to the cells in your testicles, which could impact your ability to have kids later on.

“There is no amount of alcohol that is ‘safe’ for your erection,” says Dr. Gonzalez. “I usually tell patients that the more they drink, the harder it will be for them to stay hard. One drink probably wont make it or break it for the average guy, but the more alcohol consumed, the greater chance of killing your erection.”

Cut yourself off early and stick to the recommended limit of two drinks per day.

You indulge your sweet tooth too often

SUGAR IS A sex life killer on a few fronts. First up, “diets that are high in sugar are going to impact your overall cardiovascular health,” says Dr. Gonzalez, which subsequently impacts your penis health.

Sugar also lowers your libido by reducing testosterone levels. In a 2019 study published in the journal Endocrine, researchers measured the T levels in guys aged 23 to 97 after they ate 75 grams of sugar, which is double the recommended daily intake for men. They saw an 18 percent decrease in average testosterone levels after they downed the sweet stuff, which remained suppressed for up to two hours.

Finally, don’t forget about the sugar crash, says Dr. Gonzalez. “If you’re eating a high sugar meal and you crash afterward, you’re likely to be more fatigued.” That’s because sugar can flip switches in your brain, turning on neurons that make you feel sleepy.

Stick to naturally occurring sugars, like those in fruit, when possible. When it comes to added sugars—like those found soda and baked goods – the American Heart Association recommends getting no more than 36 grams per day for men.

You eat giant portions

PILING TOO MUCH food on your plate can slow things down in bed, says Dr. Brahmbhatt. Not only does it lead to weight gain, but it also sets you up for a major energy slump.

“If you over eat, especially carbs and sugar, you may crash and feel too tired to do anything but lay on the couch or sleep,” he explains. Besides feeling sluggish from the amount of food, sticking with refined carbs (think white bread and sugary cereal) rapidly spikes your blood sugar. Your body tries to fight back by pumping out more insulin, making you feel even more tired.

If you know you want to get it on later, try to eat more frequently throughout your day, rather than scarfing down a giant dinner. So instead of three huge meals, aim for four or five smaller ones full of protein and slower-digesting carbs that are full of fibre, like oats, quinoa, and vegetables.

You’re running low in vitamin D

A VITAMIN D DEFICIENCY can spell bad news for your penis. In fact, low levels of vitamin D are one of the first things Dr. Gonzalez looks for when he has a patient struggling with erectile dysfunction.

Why? Lacking in vitamin D can raise your risk of ED, according to a review published in The World Journal of Men’s Health. When you don’t get enough D, your body might not produce enough nitric oxide, a compound your blood vessels need to function at their best.

Good news, you can boost your intake. The National Institutes of Health recommends aiming for at least 600 international units (IU) of vitamin D per day, but many organizations suggest more than that. For peak penis health, “most patients should probably take anywhere from 2000 to 5000 IU of vitamin D3 if they are found to be deficient,” Dr. Gonzalez says.

Your best bet is getting enough sunlight, but that can be a struggle. Vitamin D is hard to come by, but it’s not impossible. Fatty fish like salmon and tuna, eggs, fortified milk, and cheese are all good options. Check in with your doc if you suspect your D levels are low. He or she can work to find a dose that fits your needs and potentially recommend a supplement.

This article originally appeared on Men’s Health US.

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10. Hentai 

In Japan, the word “hentai” means any type of perverse or bizarre sexual desire or act, but outside of its borders it’s used to describe anime or manga pornography. It turns out plenty of people are into kinky cartoon characters…

9. Well hung

Larger-than-normal penises came (geddit) in at the number nine spot. 

8. Huge breasts

Another case where bigger really is better – the eighth most viewed porn category belongs to women with huge breasts.

7. Anal

Coming in at lucky number seven is anal. And when you read this shocking news about anal sex, you’ll understand why.

6. Ebony

Involving at least one African American person, ebony is the sixth most popular category of porn.

5. Mature

There ain’t much ageism in porn with mature vids placing fifth. 

4. Teen

Perhaps out of a nostalgic longing for bygone days of youth, or simply due to the vitality of younger women, teen comes in a number four.

3. Amateur

Those big budget porn shoots are overrated! If you’re sick of the terrible acting and obviously fake situations of big-channel vids, then the amateur category is right for you. Nothing can compare to the authenticity and realism of the amateur porn, which manages to crack the top three.

2. MILF

Coming in at number two and further proving ageism doesn’t influence our porn habits is the MILF category. We won’t comment on the disturbing role Oedipal complexes have played in getting this category so high on this list.

1. Lesbian

Taking out the top spot and the crowning achievement of being the most viewed porn category is Lesbian porn! Sapphic love has long attracted the sultry attention of both men and obviously, women. But it seems for men, it’s the most alluring genre of all.

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Just five? Yes, it turns out a mere five seconds is enough to defuse an argument, according to a study by researchers at the University of St Andrews.

In the study, published their findings in the journal Communications Psychology, 81 couples were goaded into conflict by engaging in a competitive game where they could blast an unpleasant noise at their partner at a volume of their choosing – yes this was a fun study. The couples participated in 30 rounds of the game, with breaks enforced at different intervals. Advanced AI and machine learning were used to analyse the couples’ emotional responses, which were captured by a 360-degree camera with onboard audio.

Just five seconds was found to be equally effective as longer breaks in defusing conflict, says Annah McCurry, a PhD candidate at the university’s school of psychology and neuroscience.

“It sounds obvious, but this is the first time anyone has experimentally demonstrated a reduction in aggression following enforced breaks,” says McCurry. “Forcing couples to have a five-second break was just as effective as a 10- or 15-second break, which shows even the briefest of pauses can help defuse an argument. This is a simple, free and effective hack to reduce negative emotions during arguments. It’s cheaper than couples therapy and can be easily integrated into everyday interactions.”

The researchers found that during minor conflicts couples tended to match each other’s level of aggression. But enforcing short time-outs broke the tit-for-tat pattern, reducing overall aggression.

While the intervention has the potential to save couples a fortune in counselling, it is intended for managing lower-level conflicts, preventing their escalation into serious rows.

“This approach does not apply to domestic violence scenarios,” McCurry cautioned. “This is about managing the mundane, everyday arguments that couples have and that can escalate.” Five, four . . .

Related:

How A Little Extra Gratitude Could Save Your Relationship

Couples Who Use These Words Have Stronger Relationships

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