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What can you do as a man to improve your fertility and stay healthy? In this article we’ll share what men can do to improve their level of fertility through lifestyle changes, outline particular supplements they might take, and highlight what the indicators are for good fertility levels in men, including sperm count and sperm health.
Did you know, sperm regenerates approximately every 3 months and there are various factors that can affect the quality of sperm?
These include:
- Smoking - Smoking exposes sperm to oxidative stress which can impair the function of sperm and cause DNA damage.
- Increased alcohol intake - Alcohol can interfere with the production of hormones and testosterone therefore leading to a decreased production of sperm.
- Using recreational drugs - Recreational drugs such as cannabis, steroids, and opiates act on the hormones that produce sperm and can lead to low /no sperm count.
- Obesity
- Stress - Stress can cause suppression of testosterone which affects the production of sperm.
- Diet - Diet plays an important role in the quality of sperm.
- Age - As men grow older testicular function and metabolism deteriorates causing sperm that is produced to be abnormal.
Improve the quality of sperm
What can you do to improve the quality of your sperm and hopefully improve your chances of conceiving naturally?
A few suggestions include:
- Lose weight (be within the ideal BMI for your age)
- Stop smoking
- Reduce alcohol intake
- Avoid recreational drugs
- Manage stress levels
- Eat a healthy balanced diet
On a side note, genital heat stress is a lifestyle factor that can affect the production and quality of sperm. Taking the below steps can help keep your testicles cool and improve the quality of your sperm.
- Avoid excessive cycling
- Avoid tight underwear
- Avoid working with laptop on your lap
Suggested supplements for male fertility
There are several supplementary vitamins recommended for men to take to help with the oxidative stress that can affect sperm and regulate normal hormonal function. These include vitamin C, D, B12, E, Selenium, Zinc, Folic Acid.
Always do the research for yourself and if you’re unsure, seek the medical advice of your doctor. However, it won’t do any harm to take a general men’s conception supplement such as Pregnacare, Impryl, or Proxeed - all of which can be found on the shelves in your local pharmacy.
What do they look for in a semen analysis?
If you are worried about whether your sperm is optimal, the first step is to have a semen analysis done. Depending on the outcome, your doctor might refer you to a urologist.
Usually, the clinician is checking:
- Sperm concentration – number of sperm per millimetre
- Sperm motility – the ability of sperm to swim towards the egg
- Sperm morphology – size and shape of the sperm
- Semen volume – amount of semen in the sample
If you have had surgery on your testicles or cancer as an adult or child, it is recommended to do a semen analysis sooner rather than later.
If you are interested in reading further articles on this topic, please look at: Fertility 101 - Lifestyle Factors to Boost Fertility
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