Making Smart Lifestyle Choices For Healthier Sperm
There are a number of factors that affect a man’s sperm that is out of his control. Apart from genetics, male infertility can be reversed through a number of healthy lifestyle changes. Improvements in health, fitness, and diet are just a few of the many lifestyle choices that can affect fertility in men.
1. Healthy diet
Studies suggest that a diet that relies heavily on processed meats, trans fats, sugar, soy, and high-fat dairy products could negatively affect male fertility. These foods can cause sperm count and motility to drop. Luckily, men can take action by eating a lot of fruits and vegetables high in antioxidants and vitamins like vitamin E and C. Choose fish and nuts, instead of processed meats.
2. Excessive alcohol consumption
Low to moderate alcohol consumption may be fine. Excessive alcohol consumption will lead to more than just a hangover. Alcohol can lower testosterone levels, sperm count, and sperm quality. Alcohol consumption can also cause reversible effects like reduced libido and impotence.
3. Heavy smoking
Smoking has been shown to lower sperm count, reduce sperm motility, damage DNA, and reduce sperm quality. A low-quality sperm may increase the chances of infertility or miscarriage. Stopping smoking can prevent further damage. Switching to vaporizing or stopping smoking altogether can reduce the harmful effects of smoking.
4. Heat exposure
Hot and humid environments can lower sperm count and reduce motility. In general, excessive heat can lead to low quality sperm and sperm to die off. Testicles produce a man’s sperm and need to be slightly cooler than the rest of the body. Avoid excessive heat from laptops, cell phones, hot tubs, and tight clothing when trying to conceive.
5. Exercise
Studies suggest that a sedentary lifestyle and obesity can reduce sperm quality and, consequently, affect males fertility. Obesity can increase estrogen levels and lower testosterone levels as well as lowering libido. Exercise can ensure the body has the right balance of hormones, which can also reduce stress and improve male fertility.
6. Stress
Psychological stress can do more than raise anxiety levels. Stress can reduce sperm and semen quality as well as lead to other health complications. Studies have shown that increased stress levels could lower testosterone levels and sperm production.
7. Drugs
Many illegal and legal drugs can have a negative effect on male fertility. For example, taking supplemental testosterone can alter hormone production in the testicles. Other common drugs that reduce the chances of conception include:
- Anabolic steroids
- Marijuana
- Opiates
- Alpha blockers
- Selective serotonin reuptake inhibitors
Adopting a healthy lifestyle
There are plenty of health and lifestyle choices that can improve male fertility. Sperms takes approximately 74 days to mature meaning that men have a window of 3 months to improve sperm count, motility, and quality. These simple lifestyle changes can significantly increase the chances of fertility.
