Starting Right: Sexual Health Habits for Men in Their 20s

Your twenties are a time of exploration, independence, and establishing patterns that can impact your health for decades to come. While career goals and financial planning might be top of mind, your sexual health deserves equal attention. Developing good sexual health habits now not only protects you in the present but sets the foundation for lifelong wellbeing.

This guide covers essential sexual health practices every man in his twenties should consider adopting—from STI prevention to maintaining erectile function and addressing the often-overlooked mental health aspects of sexuality.

Understanding the Sexual Health Landscape for Young Men

Before diving into specific habits, it’s worth understanding the current sexual health landscape for men in their twenties:

Young adults aged 15-24 account for over half of the 19 million STIs diagnosed annually in the U.S.
Only about 24% of young adults report being tested for common STIs like chlamydia and gonorrhea in the past year
Among men aged 15-44, a concerning 74% report never having received an HIV test
Erectile dysfunction (ED), once considered primarily an older man’s issue, is increasingly affecting younger men due to lifestyle factors
Mental health challenges like anxiety and depression can significantly impact sexual function and satisfaction

Dr. James Chen, a urologist specializing in men’s health, notes: “I’m seeing more men in their twenties with sexual health concerns that could have been prevented with better awareness and habits. The good news is that most of these issues are addressable with lifestyle changes and proper medical care.”

Essential Sexual Health Habits to Adopt Now

1. Regular STI Testing and Prevention

Despite what you might have learned in high school health class, STI prevention goes beyond just using condoms (though that’s certainly important). A comprehensive approach includes:

Testing Schedule

Get tested for STIs annually if you’re sexually active, even if you don’t have symptoms
Increase testing frequency to every 3-6 months if you have multiple partners
Consider more frequent testing if you engage in higher-risk sexual activities

“Many STIs are asymptomatic, especially in men,” explains sexual health educator Michael Torres. “You can’t rely on symptoms to tell you when something’s wrong. Regular testing is the only way to know your status for sure.”

Prevention Strategies

Use condoms consistently and correctly for penetrative sex
Consider dental dams or other barriers for oral sex
Discuss STI status with new partners before sexual activity
Consider pre-exposure prophylaxis (PrEP) if you’re at higher risk for HIV

Recent data shows that only 53.8% of sexually active young people report using condoms during their last sexual encounter. While other forms of birth control may prevent pregnancy, condoms remain essential for STI prevention.

2. Lifestyle Habits That Support Erectile Health

Contrary to popular belief, erectile function isn’t just about what happens in the bedroom—it’s influenced by your overall health and daily habits.

Physical Activity

Research shows that just 30 minutes of daily walking can reduce the risk of erectile dysfunction by 41%. Aim for:

150 minutes of moderate cardio activity weekly (brisk walking, cycling, swimming)
Strength training 2-3 times per week to boost testosterone levels
Activities that improve core strength and pelvic floor function

Nutrition for Sexual Health

Your diet significantly impacts blood flow, hormone levels, and energy—all crucial for sexual function.

Follow a Mediterranean-style diet rich in fruits, vegetables, whole grains, and healthy fats
Consume foods high in flavonoids (berries, citrus, red wine, dark chocolate)—men who consume at least 50mg daily have a 32% lower risk of ED
Stay hydrated—dehydration can affect blood volume and circulation
Limit processed foods high in sodium and trans fats, which can impair blood vessel function

Weight Management

Men with a 42-inch waist are 50% more likely to experience ED compared to those with a 32-inch waist. Even modest weight loss can make a difference:

Losing just 5-10% of body weight can significantly improve erectile function
Focus on sustainable eating patterns rather than crash diets
Combine dietary changes with regular physical activity for best results

3. Substance Use Awareness

What you put in your body affects your sexual health in both immediate and long-term ways.

Alcohol Moderation

While moderate alcohol consumption might temporarily lower inhibitions, it can impair sexual function:

Limit alcohol to 1-2 drinks per day
Be aware that heavy drinking sessions can cause temporary ED (commonly known as “whiskey dick”)
Chronic heavy drinking can lead to long-term sexual dysfunction by affecting hormone production

Smoking Cessation

“If you need another reason to quit smoking, consider your sexual health,” advises Dr. Chen. “Smoking damages blood vessels throughout the body, including those critical for erectile function.”

Smoking restricts blood flow, making it difficult to achieve and maintain erections
Nicotine can impair the release of nitric oxide, a molecule essential for erections
Quitting smoking can improve erectile function relatively quickly as blood vessel health improves

Recreational Drug Considerations

Many recreational drugs can impact sexual function:

Cannabis may increase desire but can impair erectile function in some men
MDMA and other stimulants can cause temporary ED and difficulty reaching orgasm
Opioids can significantly reduce testosterone levels with regular use
Anabolic steroids can cause testicular shrinkage and erectile dysfunction

4. Sleep Quality and Stress Management

The connection between sleep, stress, and sexual health is often underappreciated.

Sleep Hygiene

Sleep deprivation lowers testosterone levels and impairs blood flow, increasing the likelihood of erectile dysfunction.

Aim for 7-9 hours of quality sleep each night
Establish a regular sleep schedule, even on weekends
Create a sleep-friendly environment (dark, cool, quiet)
Limit screen time before bed to improve sleep quality

Stress Reduction

Chronic stress raises cortisol levels, which decreases libido and disrupts hormone production.

Practice mindfulness techniques like meditation or deep breathing
Engage in regular physical activity to reduce stress levels
Consider limiting time on social media if it contributes to anxiety
Don’t hesitate to seek professional help if stress becomes overwhelming

Research shows that meditation and mindfulness practices can significantly lower cortisol levels, with positive effects on sexual function and satisfaction.

5. Mental Health and Sexual Wellbeing

The connection between mental and sexual health is bidirectional—each influences the other.

Addressing Performance Anxiety

Performance anxiety is extremely common among men in their twenties and can create a cycle of sexual difficulties.

Focus on pleasure rather than performance
Practice mindfulness during sexual activities
Communicate openly with partners about concerns
Consider working with a sex therapist if anxiety persists

Depression, Anxiety, and Medication Awareness

Mental health conditions and their treatments can affect sexual function:

Depression and anxiety can reduce libido and impair sexual response
Some antidepressants (particularly SSRIs) can cause sexual side effects
If you experience sexual side effects from medication, discuss alternatives with your healthcare provider rather than discontinuing treatment
Never adjust your medication without professional guidance

“The relationship between mental health and sexual function is complex,” explains psychologist Dr. Sarah Williams. “Addressing underlying mental health concerns often improves sexual wellbeing, even if medications temporarily affect function.”

6. Regular Health Check-ups

Establishing a relationship with healthcare providers in your twenties creates a foundation for lifelong health monitoring.

Finding the Right Providers

Establish care with a primary care physician who is comfortable discussing sexual health
Consider seeing a urologist if you have specific concerns about sexual function
Look for providers who create a judgment-free environment for discussing sensitive topics

What to Discuss at Check-ups

STI testing needs based on your sexual activity
Any concerns about sexual function or performance
Family history of conditions that might affect sexual health (cardiovascular disease, diabetes, etc.)
Vaccination status for HPV and hepatitis

“Many men avoid discussing sexual health concerns with their doctors due to embarrassment,” notes Dr. Chen. “Remember that healthcare providers are trained professionals who have heard it all before. Being honest allows us to provide better care.”

Communication Skills for Better Sexual Health

Developing strong communication skills around sexual health benefits both you and your partners.

Partner Communication

Discuss STI testing status and results before engaging in sexual activity
Be clear about boundaries and consent
Share preferences and desires openly
Address concerns or difficulties without blame or shame

Healthcare Communication

Prepare questions about sexual health before appointments
Be honest about symptoms, concerns, and behaviors
Don’t wait until problems become severe before seeking help
Follow through on recommended testing and treatment

Technological Tools for Sexual Health Management

In 2025, numerous digital resources are available to support your sexual health journey:

Testing and Monitoring Apps

Home testing kits with digital results tracking
Apps that remind you when it’s time for your next STI screening
Period and symptom trackers that can be shared with healthcare providers

Educational Resources

Medically accurate websites and apps for sexual health information
Virtual reality educational tools for understanding anatomy and function
AI-powered chatbots that can answer sensitive questions privately

Telehealth Options

Virtual appointments for discussing sexual health concerns
Online prescription services for ED medications and PrEP
Digital therapy platforms for addressing sexual anxiety

Special Considerations for Different Groups

Sexual health needs can vary based on several factors:

For Men Who Have Sex With Men (MSM)

Consider more frequent STI testing (every 3-4 months if sexually active with multiple partners)
Discuss PrEP with your healthcare provider as a prevention strategy
Be aware of specific health screenings recommended for MSM
Connect with healthcare providers who are knowledgeable about LGBTQ+ health needs

For Men in Monogamous Relationships

Don’t assume monogamy eliminates the need for STI testing
Consider getting tested together at the beginning of the relationship
Maintain open communication about sexual health and satisfaction
Be aware that sexual health habits still matter even in long-term relationships

For Men Planning Future Families

Understand that current habits affect future fertility
Consider a fertility assessment if you have concerns
Avoid excessive heat to the testicles (hot tubs, saunas, tight underwear) if trying to conceive
Maintain healthy lifestyle habits to optimize sperm quality

The Bigger Picture: Sexual Health as Part of Overall Wellness

Sexual health doesn’t exist in isolation—it’s connected to every other aspect of your wellbeing.

Integrating Sexual Health into Your Wellness Routine

View sexual health check-ups as being as important as dental visits or physical exams
Recognize that habits that benefit your heart also benefit your sexual function
Understand that mental health treatment supports sexual wellbeing
See sexual satisfaction as a valid component of your overall quality of life

Building a Supportive Community

Normalize conversations about sexual health with friends
Challenge stigma and misinformation when you encounter it
Support policies that improve access to sexual health services
Consider volunteering with organizations that promote sexual health education

Conclusion: Setting the Foundation for Lifelong Sexual Health

The sexual health habits you establish in your twenties can influence your wellbeing for decades to come. By prioritizing prevention, maintaining healthy lifestyle choices, addressing mental health needs, and communicating effectively, you’re not just protecting yourself now—you’re investing in your future satisfaction and function.

Remember that sexual health is an ongoing journey, not a destination. As Dr. Williams puts it: “The men I see in their forties and fifties who have the healthiest sex lives are often those who started paying attention to their sexual health in their twenties. It’s never too early to start, but it can be too late to prevent certain issues.”

By taking control of your sexual health now, you’re giving your future self the gift of confidence, function, and satisfaction.

Have questions about your sexual health? Share them in the comments below or discuss them with a healthcare provider. Remember, seeking information is a sign of strength, not weakness.