Unlocking Your Fertility: Easy Lifestyle Tweaks and Diet Tips to Boost Sperm Vitality

Approximately 1 in 7 couples struggle to conceive even after regular, unprotected sexual activity for over a year, and in nearly half of these cases, male factors are responsible. It’s essential to recognize that male fertility is a vital component of the reproduction process, and the decline in sperm count is an escalating issue globally.

Factors such as lifestyle habits, diet, environment, and ongoing health issues have a considerable effect on male fertility. To ensure a healthy pregnancy, a man must prioritize his health to enhance his fertility and the future wellness of his offspring.

In a conversation with HT Lifestyle, Dr. Sabia Mangat, Consultant – Gynaecologist, Reproductive Medicine, and IVF at Milann Fertility Hospital in Chandigarh, emphasized that men need to be aware of factors that may affect their fertility. So, what contributes to healthy sperm?

According to Dr. Sabia Mangat, sperm health is influenced by numerous factors including the quantity, motility, and morphology of the sperm –

• Sperm Quantity: A man is considered fertile when his semen contains at least 16 million sperm per millilitre (WHO 2021). A lower sperm count in an ejaculate may hinder a woman’s chances of conception due to the reduced availability of viable sperm to fertilize the egg.
• Motility: To successfully reach and fertilize an egg, sufficient motility of the sperm is necessary – wriggling and swimming through the female cervix, uterus, and fallopian tubes. More than 42 percent of the sperm in the ejaculate should be motile; this threshold is critical for successful fertilization.
• Sperm Morphology: A sperm, also referred to as spermatozoa, is composed of three primary sections – a head, midpiece, and tail or flagellum, which aids in its propulsion. At least 4% of sperm in a semen sample should exhibit normal morphology to facilitate a healthy pregnancy.

Key factors causing male infertility:

• Obesity negatively impacts sperm quality, as excess fat affects androgen metabolism, particularly testosterone. This can lead to disruptions in the normal spermatogenesis process and changes in sperm DNA within the nucleus.
• Frequent smoking and substance abuse can substantially impair semen quality.

• Dietary supplements should not be consumed without professional guidance, as they may affect health and fertility. Testosterone injections and other steroid treatments can severely damage sperm production. Excessive coffee intake can also exert an influence.
• It is widely acknowledged that sexually transmitted diseases such as gonorrhea, chlamydia, and ureoplasma can result in male infertility.
• Additional risk factors include exposure to high temperatures, using sauna rooms or hot tubs, occupations that require prolonged sitting, wearing tight clothing, and using laptops on the lap for extended periods.
• The belief that men can reproduce effectively into older age is entirely false. After age 35, male reproductive potential decreases significantly as DNA in sperm begins to deteriorate. After 40, the probability of men fathering a child without genetic anomalies declines by 11 percent each year.
• Varicocele and the consumption of protein supplements that contain traces of hormones/steroids for muscle gain can also hinder male fertility.
• Certain medications, including tricyclic antidepressants, calcium channel blockers, and anti-androgens, also impact sperm production.

What’s the most effective approach for producing healthy sperm?

Lifestyle adjustments:

• Maintain an optimal weight. A normal body mass index correlates with a healthy sperm count and motility.
• Engaging in moderate physical activity and exercise boosts fertility.
• Control stress levels, as elevated stress adversely affects fertility. Incorporate practices such as yoga, meditation, or deep breathing.
• Aim to secure adequate rest. Strive for 7-8 hours of sleep to balance hormones.
• Prevent sexually transmitted infections by practicing safe sex, such as limiting partners and using barriers.
• Stop smoking as it harms sperm DNA and diminishes fertility.

Diet and Nutrition:

• Consume foods high in antioxidants. Fruits, vegetables, and nuts help combat oxidative stress.
• Incorporate Omega-3 fatty acids, found in fish, flaxseeds, and walnuts.
• Include zinc-rich foods, such as oysters, beef, chicken, and pumpkin seeds that support sperm production.
• Vitamin D is essential for sperm motility. Ensure adequate levels through sufficient sunlight exposure, supplements, or fortified foods.
• Steer clear of processed and high-glycemic index foods as they can be detrimental to fertility.

Environmental Aspects:

• Minimize exposure to harmful substances such as pesticides, heavy metals, and industrial chemicals that negatively affect sperm quality.
• Limit exposure to heat. Elevated temperatures can influence sperm production.
• Mobile devices, laptops, and microwaves release detrimental radiation which affects sperm count, motility, and leads to DNA fragmentation. Hence, avoid extended use of these devices.

Dr. Sabia Mangat concluded, “Enhancing male fertility necessitates a comprehensive strategy. By integrating lifestyle modifications, dietary changes, supplements, and natural therapies, we can boost their sperm count and overall fertility. If your spouse hasn’t conceived after a year of unprotected intercourse, consider consulting a fertility expert. A fertility specialist can assist in identifying the underlying issue and offer treatments to aid in your journey towards parenthood.”

Disclaimer: This article is intended for informational purposes only and does not replace professional medical guidance. Always consult your physician with any inquiries regarding a medical condition.