Erections are all about blood flow—so if your heart isn’t healthy, neither is your performance. Your cardiovascular system is the engine that pumps blood everywhere it needs to go, and that includes below the belt. Anything that strains your heart—like carrying extra weight, smoking, or being sedentary—can make your “engine” sputter when it’s showtime.
The second key player is testosterone. This hormone fuels your sex drive and powers your erections. But plenty of everyday habits and substances mess with T production. Here are some surprising erection enemies you might not expect.
1. Grocery Receipts
Yep—those innocent-looking paper slips at the checkout could be sabotaging your testosterone. Most receipts (including ATM and baggage claim tickets) are printed on thermal paper loaded with bisphenol-A (BPA), a chemical that mimics estrogen and throws off your hormones.
A Kaiser Permanente study found that BPA exposure can lower testosterone and dampen sexual function. BPA also lurks in hard plastics and canned foods, so limit your contact where you can.
2. Too Much Dessert
Sugar may taste sweet, but it’s sour news for your sex hormones. When you down cake, soda, or candy, your blood sugar spikes—causing your body to release insulin. That insulin surge suppresses testosterone production, according to Irish and American researchers.
It’s no coincidence your T levels peak in the morning after a night of fasting. Too much sugar throughout the day means your hormones—and your erection—never get a break.
3. Crappy Sleep
Pulling all-nighters or scraping by on five hours of sleep? Your testosterone can tank by up to 10 percent in just a few days, says a University of Chicago study.
Testosterone production ramps up during deep sleep, so if you’re shortchanging your shuteye, your T (and your morning wood) will suffer. Aim for about eight solid hours a night to keep things firm and functional.
4. A Baby in the Bedroom
Sharing your room with your newborn might tug at your heartstrings—but it’s also tugging down your testosterone. Studies from Notre Dame and Northwestern University found that new dads who sleep near their infants have T levels around 7 percent lower.
Sleep disruption isn’t the only reason; hormonal shifts from being close to your baby also play a role. Great for bonding—not so great for your boner.
5. Soy Overload
Soy may be a plant-based staple, but too much of it isn’t great for your hormones. Harvard researchers found that high soy intake—think multiple servings a day—introduces estrogen-like compounds that can reduce testosterone.
A little tofu won’t ruin your libido, but a soy-heavy diet might gradually dull your edge.
6. Never Seeing the Sun
Vitamin D is essential for testosterone production, and spending all your time indoors can slash your T levels by up to 20 percent, according to research from Germany and Austria.
The fix is easy: Just 15 minutes of midday sun on your arms and legs is enough to meet your daily vitamin D needs, says Harvard Medical School. So step outside and let your body soak it in.
7. Too Much Running
Cardio is great—for your heart. But go overboard, and your hormones can take a hit. Research from the University of British Columbia shows that running 40+ miles per week may drop testosterone by about 17 percent.
Pushing your endurance limits too far may disrupt communication between your brain and hormone glands, leading to a hormonal slowdown. Balance is key: mix in rest days and resistance training.
8. Booze
Sorry, but alcohol deserves a spot on this list. Compounds in beer, wine, and liquor—like hops and congeners—carry estrogen-like effects that can lower testosterone, according to a University of Oklahoma study.
The good news: You’d need to be drinking heavily (more than two drinks a day) to see a real dip in performance, says the University of Wisconsin. So enjoy a drink or two—but know that moderation keeps both your liver and your libido happy.
The Bottom Line
Your erection is a reflection of your overall health. Keep your heart strong, sleep deep, move smart, and mind your hormones. Small changes—like eating less sugar, getting more sunlight, and cutting back on alcohol—can help you stay hard in more ways than one.
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General Health Magazine 