Male Infertility Is A Growing Problem
About one-third of fertility cases are due to male infertility. Some cases of male infertility are beyond treatment, but others can be improved with a few lifestyle changes. A diet rich in vegetables and fruits, regular exercise, and other daily habits can improve male fertility.
Anatomy of healthy sperm
Male infertility can be caused by a variety of factors affecting sperm quantity, shape, and motility. Sperm count is important, but fertility also requires sperm that move well and have no abnormalities. Oligospermia refers to low sperm count. Men with low sperm count can employ many lifestyle strategies to increase sperm count, quality, and motility.
1. Eat a healthy diet
Diets high in fatty and processed foods can lead to a deficiency in vitamins, antioxidants, and minerals needed for healthy sperm. Men can improve sperm count by switching to a diet rich in fruits and vegetables.
Organic berries and leafy greens have antioxidants that reduce oxidative stress that can affect sperm quality. Vitamins C, E, and D are crucial to boosting sperm quality. Zinc is an important mineral for proper hormone production. Fish contains essential vitamins that can improve sperm count.
2. Reduce alcohol, tobacco, and drug consumption
Attending happy hours regularly can contribute to low sperm count. Excessive alcohol consumption can affect testosterone levels, semen quality, and sperm count. Other stimulants and drugs like tobacco and marijuana can reduce sperm motility and count. Stopping alcohol and marijuana consumption, for example, can reverse the effects on sperm.
3. Maintain a healthy weight with regular exercise
Regular exercise can increase sperm count and sperm motility in men. Exercise keeps hormone levels balanced, but also maintains a healthy weight level. Studies show that overweight and obese men have issues with low sperm count and motility due to the increase of oxidative stress to the body.
4. Steer clear of hot environments
It turns out that heat affects the quality of sperm. High temperatures can reduce sperm production. Men should avoid spending extended periods of time in hot tubs, saunas, and steam rooms. Tight underwear and resting laptops on a lap can also overheat testicles and affect sperm production. Men can replace tight underwear with loose boxers or moisture-wicking boxer-briefs.
5. Reduce stress levels
Chronic stress increases the levels of cortisol in the body that can have negative effects on testosterone levels. Severe stress disorders can be treated with medication, but milder forms of anxiety can be alleviated with relaxation techniques like meditation, yoga, tai chi, and acupuncture. A walk in the park with friends can also do the trick.
Getting over bad habits
Some instances of male infertility have easy solutions that can reverse damage to sperm cells and improve overall sperm quality and count. Adopting a healthy diet and a daily exercise routine can stave off fertility issues in men. A few healthy lifestyle changes can prevent further damage in the future.
