Even though it’s often female fertility in the spotlight, male reproductive health is also important. Here’s how to make sure his little swimmers are winning little swimmers…
Healthy Sperm Checklist: How to improve male fertility
By Dr Andy Stamatiou, Fertility Specialist at City Fertility Centre Brisbane
Did you know the formation of mature sperm takes about two months? This means a male’s reproductive health is impacted by his diet, lifestyle, general health and environment some two to three months prior to conception.
When trying to conceive, a man’s reproductive health is as important as the females. It also contributes towards optimising the chances of a healthy baby.
Doing your part to ensure your sperm is as healthy as possible is a very important contribution to you and your partner’s fertility journey.
Here are some tips to ensure you and your sperm are in optimum condition:
- Smoking
Smoking can reduce sperm count and result in poor sperm quality. If you are a smoker, quitting is an integral part of preconception care for both partners.
- Alcohol
Studies have shown that as little as one beer per day can affect sperm, increasing the risk of miscarriage and reducing the chance of a live birth. Therefore, restrict your alcohol intake if you and your partner are trying to conceive.
- Caffeine
Caffeine affects sperm motility and quality, and you should limit your daily consumption to one or two cups of coffee a day.
- Weight
As with the female, there is a clear relationship between weight and fertility for men. Men who are significantly overweight may have decreased sperm count and quality. Keep your weight within the recommended BMI range.
- Diet and Exercise
Diet and exercise play important roles in the production of sperm. A healthy, balanced diet rich in lean proteins, fresh fruit and vegetables is recommended. Men need to keep in mind that sperm is produced at slightly below body temperature, so it is important to exercise at a sensible pace and not overheat.
- Keep Cool
Overheating can affect sperm quality. The testes are outside the body to keep them cooler for a reason. Avoid hot spas, saunas, tight jeans and underwear or even using your laptop on your lap.
- Vitamin Supplements
Zinc deficiency can reduce testosterone levels and semen production. Taking a supplement can improve DNA quality. We recommend taking a supplement with antioxidants and zinc.
- Recreational Drugs
It is advisable not to use any form of recreational drugs when trying to conceive or after conception. Marijuana and anabolic steroids can affect sperm count and quality.
- Ejaculation Frequency
Interestingly, infrequent ejaculation results in sperm becoming sluggish and tending to have more chance of DNA damage. Men need to ejaculate regularly to keep the sperm healthy and motile. For best results, try to ejaculate every two days, especially when your partner is ovulating.
- Stress
Studies have shown that semen quality declines during periods of stress. Engage in stress-lowering activities such as reading or walking.
- Toxins
We are confronted with myriad environmental toxins on a daily basis. If you are exposed to paint, diesel fumes or pesticides, either avoid these toxins or use protective safety equipment. Pollution can also cause DNA damage to sperm, so employ safety measures.
This article is provided by Dr Andy Stamatiou, Fertility Specialist at City Fertility Centre Brisbane and has been reproduced with permission.
