Low sperm counts affect about one in five men. About 20% of the time, male infertility is the main factor preventing couples from getting pregnant.
However, studies have shown that lifestyle choices significantly impact semen quality and healthy sperm motility (the sperm’s capacity to advance or “swim” to fertilize an egg during conception).
Addressing any pre-existing health issues with your doctor three months before you begin trying for a baby and adopting healthy lifestyle modifications like those detailed below is recommended. By doing this, you can ensure that your sperm are of the highest possible quality.
It’s not always possible to treat infertility, but there are certain things you may do to increase your chances of getting pregnant. Sometimes, a balanced diet, vitamins, and other lifestyle choices might help with fertility.
This article outlines primary dietary components, nutrients, and supplements linked to increased male fertility.
What Exactly Is Male Infertility?
“Fertility” refers to a person’s capacity for sexual reproduction.
Male infertility is when a man’s chances of getting his female spouse pregnant are slim. Usually, it is based on how healthy his sperm cells are.
Sexual function and the quality of the semen are two factors that occasionally play a role in infertility. Following are some examples of each:
- Libido: It is also referred to as sex drive is a term used to describe someone’s urge for sex. Aphrodisiacs are foods or substances that promise to boost libido.
- Erectile Dysfunction: The inability of a man to get or maintain an erection is erectile dysfunction, commonly known as impotence.
- Sperm count: The number or concentration of sperm cells in a specific amount of sperm determines the quality of the sperm.
- Sperm movement: Sperm cells in good health can swim, a crucial function. The percentage of migrating sperm cells in a sample of semen is used to gauge sperm motility.
- Testosterone: Some men’s infertility may be caused by low amounts of male sex hormones.
Numerous factors, such as genetics, general health, physical fitness, diseases, and environmental toxins, can lead to infertility.
A healthy diet and style of life are also important. Some foods and nutrients are more strongly linked to increased fertility than others.
Ways To Improve Male Fertility And Sperm Count
Here are 5 methods to increase male fertility and sperm count:
Regular exercise offers various health benefits, like increased testosterone levels and fertility.
Studies show active men have higher testosterone levels and higher-quality sperm than inactive males.
On the contrary, excessive activity should be avoided as it may have the opposite impact and lower testosterone levels. Getting the appropriate dosage of zinc can reduce this risk.
Make physical activity your top priority if you rarely exercise yet wish to increase your fertility.
Get enough vitamin C
Some statistics suggest that overly high levels of ROS brought on by oxidative stress and male infertility.
Consuming adequate antioxidants, including vitamin C, may assist in reducing some of these negative consequences. Supplemental vitamin C may enhance the quality of semen, according to some studies.
According to a study on infertile men, consuming 1,000 mg of vitamin C twice a day for up to two months raised sperm count by more than 100% and improved sperm motility by 92%. It decreased the percentage of sperm cells with defects by 55%.
Reduce your stress
Stress makes it difficult to be in the mood, but there may be more to it than not being in the mood for sex. Your fertility may suffer, and your sexual satisfaction may decline under stress.
According to researchers, the hormone cortisol may partially explain these negative stress impacts.
Long-term stress increases cortisol levels, which have significant detrimental impacts on testosterone. In general, testosterone levels decline as cortisol levels rise.
Meat, fish, eggs, and shellfish provide significant amounts of the mineral zinc for human health.
Getting enough zinc is one of the key components of male fertility.
Persons who are poor in zinc might improve their testosterone levels and sperm counts by taking zinc supplements.
Excessive amounts of high-intensity exercise are linked to lower testosterone levels, which may be prevented by zinc supplementation.
Smoking can lower sperm density and motility as well as ejaculate volume. Smokers’ semen may have less zinc, which might cause sperm production to decline.
Smokers may have damage to the tiny hairs that aid semen in moving along the epididymis (the tube that transports sperm generated in the testes), which can adversely impact sperm function. Smoking can impair erectile function as well.
Alcohol might have a negative impact on sperm quality. One of the primary hormones that regulate the reproductive system, luteinizing hormone (LH), is decreased along with testosterone, follicle-stimulating hormone, and other hormones. According to one study, drinking as little as 5 units of alcohol per week could harm sperm quality. Alcohol increases estrogen, which can contribute to decreased sperm production.
Lifestyle Changes For Male Fertility: When Should You Ask For Help?
Adopting good lifestyle practices that support fertility and abstaining from actions that can impair it will enhance the likelihood of getting pregnant. However, you may want to think about getting tested for infertility if you and your partner haven’t gotten pregnant after a year of unprotected intercourse. A fertility specialist may be able to identify the source of your infertility and provide treatments that will put both of you on the correct path if you and your partner are having problems conceiving.
Men can alter their lifestyles in several ways to increase their fertility. These include controlling one’s weight, giving up smoking, drinking less alcohol, abstaining from recreational drugs, avoiding sexually transmitted diseases, managing stress, exercising regularly, following a healthy diet, and limiting exposure to environmental variables.
While aging is unavoidable, men can control their fertility by embracing good living habits. According to studies, many lifestyle-related variables contribute to male infertility in today’s society. Obesity, nicotine addiction, excessive alcohol use, and other unhealthy habits are the main determinants of sperm quality.
Men can increase their chances of getting pregnant and enhance their general health and well-being by implementing certain lifestyle changes.