5 Unexpected Habits That Affect Men's Health (and How to Change Them)
We rarely think about how our daily habits affect our health. Many people believe that eating right, exercising and getting enough sleep are enough to stay in shape. But there are less obvious factors that play an important role too.
Imagine a collector of rare coins. To distinguish a valuable find from an ordinary copy, this person uses a coin identifier app that helps to instantly determine the coin's authenticity and value. In the same way, knowledge of inconspicuous but bad habits enables you to identify health risks in time and prevent their consequences. So now we would like to discuss five unexpected habits that can undetectably undermine men's health and tell you how to change them to feel better.
Unexpected Harmful Habits and Their Impact on Health
Constant Jaw Tension: A Concealed Cause of Fatigue and Headaches
Most men don’t realize how often they clench their jaws throughout the day. Whether it's during a stressful meeting, while lifting weights at the gym, or even while focusing on a difficult task, excessive jaw tension can become a chronic issue. This unconscious habit overworks the muscles in the face, neck, and head, often leading to frequent headaches, jaw pain, and even temporomandibular joint (TMJ) disorders.
Tight jaw muscles can also trigger vascular spasms, reducing blood flow to the brain. At the same time, it also may lead to fatigue, poor concentration, and even an increased risk of migraines. So, if a person left it unchecked, this habit may cause long-term structural issues in the jaw and neck.
How to fix it:
Try to relaxate mindfully. Set a reminder on your phone to check your jaw position throughout the day. If you notice tension, consciously relax your facial muscles.
Apply some jaw massage techniques. You may gently massage the jawline and temples to release built-up tension. A warm compress can also help you loosen tight muscles.
Place your tongue rightly. Rest your tongue against the upper palate rather than pressing against the teeth. This natural resting position prevents unnecessary strain on the jaw.
Holding Breath During Concentration
Have you ever caught yourself holding your breath while typing an important email or reading something intense? Many men unknowingly restrict their breathing when focusing - this is a phenomenon known as “email apnea” or “screen apnea.” The habit decreases oxygen levels in the bloodstream and triggers a stress response that increases anxiety, heart rate, and fatigue. Then improper breathing patterns are bound to affect your cognitive functions, and may even lead to decreased productivity and mental fog. Chronic oxygen deprivation also adds points to high blood pressure and cardiovascular disease.
We are convinced that you do not want these consequences. Sure, first of all start with practicing box breathing. This simple yet powerful technique can help regulate your breath. Inhale for four seconds, hold for four seconds, exhale for four seconds, and pause for four seconds before repeating. The second option here is to use smart reminders. Thus, you may set notifications on your smartwatch or phone to check your breathing every hour. These small cues can help you maintain proper breathing patterns throughout the day. And finally, try to breathe mindfully before doing some tasks. Here you need to take a deep breath and exhale slowly. Training your body to breathe naturally under pressure can prevent the habit from developing further.
Lack of Sunlight: It’s not Just About Vitamin D
Most men underestimate the profound effect sunlight has on their overall well-being. While it is well-known that exposure to sunlight helps the body produce vitamin D, its impact goes far beyond just strong bones. Sunlight affects greatly on regulating circadian rhythms, optimizing testosterone production, and supporting brain function.
The modern lifestyle keeps men indoors for almost 90% of the day: working in offices, commuting in cars, and unwinding in front of screens. Due to the lack of sunlight men can face disrupted sleep patterns, lower energy levels, and even reduced testosterone levels, which can affect mood, muscle mass, and libido. Studies show that men with low vitamin D levels have, on average, 20% lower testosterone than those with adequate sunlight exposure.
You also need to know that artificial indoor lighting simply does not provide the same benefits as natural sunlight. Even bright office lights fail to deliver the intensity of outdoor daylight, so you should solve this problem on your own.
First of all, consider getting morning sun exposure and spend 10–15 minutes outside within the first hour of waking up, even if it’s cloudy. Morning light helps regulate your body’s internal clock and improves sleep quality. But in case natural sunlight is scarce, invest in a daylight-mimicking lamp to help maintain your circadian rhythm and boost mood. And finally, instead of scrolling through your phone during lunch, step outside. Even short bursts of natural light can improve energy levels and mental clarity.
Absence of a Relaxing Hobby: The Brain Needs a Break
Many men believe that being productive at work and going to the gym is enough to have a fulfilling lifestyle. However, they often overlook the need to have a fun, detail-oriented hobby that allows the brain to relax.
Surprisingly, hobbies that involve fine motor skills and focus - such as collecting, painting, or model building - can reduce cortisol levels by 40% within 45 minutes (source: Journal of Occupational and Organizational Psychology, 2022).
Coin collecting, for example, is an activity that requires careful observation and knowledge, so due to it you may improve brain areas associated with long-term planning, memory and satisfaction. It also fosters patience and mindfulness (skills that are often neglected in a rapidly changing digital world).
How can you deal with this:
Find a hobby that requires attention to detail: Whether it’s coin collecting, model building, or sketching, choose an activity that helps you slow down and focus.
Use an additional tool for more engagement: For example, if you’re interested in numismatics, use the Coin ID Scanner app, that helps you quickly categorize rare finds without endless online searches and makes the hobby even more enjoyable.
Dedicate time to it daily: Even 30 minutes a day spent on a relaxing hobby can significantly lower stress and improve mental health.
Wearing Too Tight Clothing: The Hidden Risk to Circulation and Hormones
Fashion trends often favor skinny jeans, tight waistbands and tight underwear, but few men realize how their clothing choices can affect their health. Wearing tight clothing, especially around the groin and waist, can restrict blood circulation, increase body temperature and even decrease testosterone production.
Did you know that a study of the Journal of Reproductive Biology found that men who regularly wear tight underwear have significantly reduced sperm counts due to increased testicular heating. The human body is designed to regulate temperature in this area, so the testicles are on the outside of the body, not the inside. When they are constantly pressed against the body by tight fabric, heat levels increase, potentially affecting fertility and hormone balance.
Beyond reproductive health, tight clothing can also lead to:
Restricted blood flow, increasing the risk of varicose veins and poor circulation in the legs.
Skin irritation and infections, as tight fabrics trap sweat and bacteria.
Digestive discomfort, as tight belts and waistbands compress the abdomen, potentially causing acid reflux.
To fix this, choose breathable fabrics (like cotton or moisture-wicking materials) to keep cool and comfortable. then remember to avoid overly tight belts and pants: if they leave marks on your skin, they’re too tight, so opt for a more flexible fit. And once you are at home, consider wearing loose clothing or switching to boxers instead of briefs to improve circulation and prevent overheating.
Small Changes, Big Health Benefits
Well, now you know that taking care of your health is not always about making radical changes. Sometimes all it takes is relaxing your jaw, breathing more deeply or getting out in the sun for 10 minutes to feel the difference. Small habits add up to a bigger picture of well-being, and mindful attention to detail helps you stay in shape effortlessly.