Just like women’s fertility, men’s fertility is influenced by a large number of external factors. And because our men’s spermatozoa are clearly less and less in shape, it is better to put all the chances on our side with these tips to boost male fertility.
In America, between one couple out of 4 and one couple out of 5 will encounter difficulties in having a child. And don’t think that these fertility problems only concern women. Male infertility does exist and is involved in about one-third of cases of pregnancy failure for some couples. So without further ado, let’s dive into this blog and learn some of our tips to ameliorate male fertility.
1. Quit smoking
Smoking can reduce sperm volume, density, and motility. Smokers may have lower levels of zinc in their semen, which can reduce its production. The tiny hairs that help sperm move along the epididymis tubes (the tube that carries the sperm produced in the testicles) may be eliminated in smokers, which can also negatively affect sperm function.
Smoking can affect erectile function. Continued smoking also puts your partner at risk from second-hand smoke. The good news is that these negative effects can be reversed if you quit smoking. Ask your doctor for advice if you need help to quit smoking.
2. Avoid recreational drugs
Marijuana and cocaine are thought to affect male fertility, but there are no large-scale studies on the subject, and it’s impossible to be sure. Anabolic steroids (sometimes taken by men to build muscle), amphetamines (speed), heroin, and methadone also affect sperm quality. If you’re taking any of these drugs, talk to your doctor to find a way to stop your addiction.
3. Manage your stress level
Stress can reduce luteinizing hormone (LH) and testosterone. In theory, this can affect sperm quality, although more studies are needed to establish a definite link. Stress affects us in many ways. It affects our libido, potentially our reproductive abilities, and probably also sperm quality. Learn some simple breathing and meditation exercises that you can practice regularly during times of stress.
4. Monitor temperature
Increased testicular temperature can affect sperm quality. If you work in a hot environment or sit for hours on end, it’s important to move around and get outside regularly. It is important to avoid sitting for long periods of time with a hot laptop in your groin area or carrying a hot phone in your pocket. Also, don’t take long hot baths or go for too many sessions in saunas and hot tubs. Instead, wear loose-fitting pants and underwear (like boxers).
5. Eat a healthy diet
Diets high in processed meat, caffeine, red meat, saturated fatty acids, and trans fats are linked to poor sperm quality. Diets rich in fruits, vegetables, whole grains, and fish are linked to better sperm quality. Thus, a balanced diet will promote fertility.
Your diet should ideally be rich in antioxidants such as vitamin C, folate, zinc, and vitamin B12. These are best obtained through your diet, so remember to eat at least 5 servings of fruits and vegetables each day. Foods rich in omega-3 fatty acids, such as nuts or fatty fish (including salmon, sardines, mackerel, and herring), help sperm production. Talk to your doctor about your diet in case you need to take a dietary supplement (for vegans, for example).
6. Lose excess weight
If you have a high body mass index (BMI), try to lose weight. Obesity affects male fertility problems and may even affect the health of your future children. In men, overweight and obesity are associated with altered sperm parameters. Obesity can influence male infertility through “oxidative stress” in sperm, which can affect not only the ability to conceive but also the health of the embryo.
Obesity can also cause hormonal changes that can increase the risk of male infertility. It can also affect blood flow, which influences the strength of erections. Following a healthy diet and exercise is the best way to achieve your ideal weight.
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