How to Boost Male Fertility and Improve Sperm Quality
Want to have a baby with your partner? Do you want to donate sperm and help an infertile couple or become a father through co-parenting? Know that men also must adopt the right gestures to increase the chances of conception.
How to Boost Male Fertility and Improve Sperm Quality
Fertilization requires sperm to travel long distances through the complex environment of the female reproductive tract. Indeed, the quality of sperm (and therefore fertility) depends on diet and lifestyle, as in women.
1. Boost fertility by adopting a balanced diet
Diet plays a role in male fertility. To boost fertility and allow the body to produce healthy sperm, it is important to pay attention to the content of our plate as soon as we want to have a child.
To increase sperm production, choose foods rich in antioxidants that protect you from external aggressions such as pollution, stress, UV rays, or tobacco. Say yes to green vegetables, fruits, legumes, vegetable oils, nuts, green tea, dark chocolate, and spices (curry, turmeric, ginger).
Foods rich in magnesium, vitamin B9, selenium, and zinc are also recommended. Additionally, studies have shown that carnitine and coenzyme Q10 improve male fertility.
Omega 3s also act on the quality of sperm: they are found in walnuts and walnut oil, fatty fish (salmon, herring, anchovies), rapeseed, and soya.
On the other hand, foods that are too fatty would harm fertility. So, avoid crisps, kebabs, cold cuts, and pastries for a while.
2. Maintain the right temperature
To promote the good health of your sperm, know that it is advisable to keep them at a temperature 2° lower than the rest of the body. In summary, we forget the saunas, hammams, and jacuzzi, the pants that are too tight, the phone in the pocket of the pants, and the computer placed on the thighs.
3. Adapt your lifestyle
It's not just women who need to cut down on their alcohol intake during baby trials, men too! Indeed, those who consume too much alcohol would produce sperm of lower quality because of less concentrated sperm. They would also have more erectile dysfunction.
Moreover, and this is not a surprise, tobacco is harmful to fertility because it can decrease the production of spermatozoa. If you smoke, try to quit or at least reduce your consumption. In addition, passive smoking is also dangerous: be sure to avoid smoky places (bars, private parties) if you are trying to have a baby or are looking to donate your sperm. The same is true for the various and varied drugs that can reduce the concentration of sperm.
Weight is also known to be a factor that can interfere with male fertility. Obesity, overweight, and thinness have a negative effect on sperm quality. Having a balanced diet and exercising regularly (but not excessively) is the ideal recipe for maintaining a stable weight and therefore producing good quality sperm.
Another tip to improve the quality of your sperm: have a good restful sleep.
4. Manage stress
We now know that when you say stress you have trouble conceiving. Indeed, stress would interfere with hormones, affect sperm production and thus reduce the chances of conception. Participating in a sporting activity, learning yoga, meditation, and other relaxation exercises can help you better manage your stress. Activities, such as drawing or gardening, are also great for relaxing.
5. Go organic to avoid endocrine disruptors
We talk about it more and more: endocrine disruptors present serious risks for fertility. These chemicals are capable of interfering with our hormones and endocrine glands. As a result, these agents that disrupt our hormonal system harm the fertility of women and men. They are also suspected of causing testicular cancer.
These endocrine disruptors are found in everyday products such as cosmetics, household products, and paints. They are also present in fungicides and pesticides: in what we eat. So be careful.
To limit the risks, it is better to consume organic and natural products, whether food, cosmetics, household, and others.
Lauretta Iyamu (she/her) is a freelance medical writer and health content strategist. She completed her Doctor of Pharmacy degree (PharmD) at the University of Benin, Nigeria, and holds a Postgraduate diploma certificate in Clinical Research. Lauretta has over five years of experience in various patient-facing roles as a clinical pharmacist and over 9 years of experience in the healthcare industry researching, reporting, editing, and producing a variety of health and web content. Her passion is to convey scientific research and innovation to a broader audience by presenting it in a simpler way.
Medical Disclaimer:
The information provided in this blog is intended for general informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider or qualified medical professional with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog.
Source
Adewoyin M, Ibrahim M, Roszaman R, Isa MLM, Alewi NAM, Rafa AAA, Anuar MNN. Male Infertility: The Effect of Natural Antioxidants and Phytocompounds on Seminal Oxidative Stress. Diseases. 2017 Mar 1;5(1):9. doi: 10.3390/diseases5010009. PMID: 28933362; PMCID: PMC5456340. (Accessed July 2022)
