How to Improve Your Penis and Testicle Health

"My biggest recommendation for young men and men of all ages is to continue with testicular self-exams monthly," Clinton said. "The luxury of having external genitalia is the ability to identify a physical change earlier."

Regular self-exams can be quick and straightforward. The Testicular Cancer Awareness Foundation provides a four-step process for a testicular self-exam during or after a warm shower:

• Cup one testicle at a time using both hands.
• Roll the testicle between your thumb and fingers, using slight pressure.
• Get a feel for your spermatic cord and epididymis tube, which connect on the backside of the testicle.
• Feel for lumps or changes in size or consistency.

There's a visual component to the exam, too. Step out of the shower or bath and take a good look at your boys. Check for the following:

• Scrotal swelling
• Pea-sized testicular lumps
• Unusual soreness or heaviness
• Changes in the color of the skin or the size of each testicle

The good news is your lifetime risk of dying from testicular cancer is low: 0.02 percent, according to the American Cancer Society (ACS). And although testicular cancer comes with a high survival rate, Clinton says detecting it early increases your odds of a full recovery.

What does getting enough shut-eye have to do with penis and testicle health? A lot, according to Kelly Casperson, M.D., a urologist at Pacific Northwest Urology in Bellingham, Washington.

Quality sleep is good for your sex drive and your erections. A 2021 review described how research is beginning to show that poor sleep can lead to testosterone issues. Testosterone affects everything from mood and muscle mass to erections and fertility.

Men can prioritize sexual and physical health by getting enough sleep each night. That's seven to nine hours for most men ages 18 and older.

Proper penis and testicle hygiene isn't complicated, but it is critical, Clinton said.

Good genital hygiene doesn't require any fancy cleaners. Products with alcohol-based fragrances can actually irritate your bits. The main idea is to regularly give the whole area—tip, shaft, balls, undercarriage—a gentle wash with warm water. Get into the habit of washing your genitals after sex and sweaty workouts. This will get rid of any odor and infection-causing bacteria.

"For those with foreskin, the appropriate retraction and cleaning is vital and even more important as we get older," Clinton said.

More than 30 million American men have trouble getting or maintaining an erection. There are many factors linked to ED, but obesity and atherosclerosis (hardening of the arteries) are major ones.

What can help prevent obesity and atherosclerosis while keeping your blood pumping at a healthy rate? Daily exercise.

"Erections are basically a signal of how well your cardiovascular system is working," Casperson said. "Exercise is great for erections."

It's no secret that booze can mess with your sexual performance. Too many drinks make it hard to get hard. Alcohol can also impair testosterone production.

Here's another thing to avoid: Smoking. Tobacco and marijuana are bad for sperm and testicle health, Casperson said.

The bottom line: If you are concerned about your testicle health, especially sperm count and quality, you should consider drastically cutting or quitting substance use.

If you are concerned about penis and testicle health because you care about maintaining a healthy sex life, Casperson has one last tip: Don't forget about the emotional side of sex.

"Men need to know how to feel their feelings," she said.

Many of her patients experience mid-life stress and relationship difficulties because anger is the emotion they have learned to express most comfortably.

Sexual relationships are relationships, Casperson emphasized. Intimacy is heightened when you are also able to be emotionally intimate, and it takes a willingness to feel and identify your feelings to communicate them to a partner.

Healthy habits like self-exams, staying active and eating a balanced diet aren't fun and sexy, but all those small commitments to your health add up over time.

"As lame as [a healthy lifestyle] sounds, I can tell," Casperson said. "I see people through all decades of life. I can tell who is taking care of their body. It pays dividends."

Of course, even men who start taking care of themselves young can experience health issues. If you are worried about your changing libido or erections, or if you've noticed a lump or swelling, you should connect with a healthcare professional. Having a doctor you see regularly is a key part of staying happy and healthy as you age.