Male Infertility: Simple Lifestyle Hacks, Diet Plan To Supercharge Your Sperm Health

About 1 in 7 couples are unable to conceive after having frequent, unprotected sex for a year or more, and in half of these couples the male factor is the cause. Today, we need to understand that male fertility plays a vital role in the reproductive process and decreasing sperm count is a growing concern around the world.

Lifestyle, diet, environmental factors and chronic health problems have a significant impact on male fertility. To plan a healthy pregnancy, a man must take care of his health to improve his fertility and the future health of his baby.

In an interview with HT Lifestyle, Dr. Sabia Mangat, gynecologist, reproductive medicine and IVF consultant at Milan Fertility Hospital, Chandigarh, said that a man should know the reasons that can affect his fertility. So, what determines healthy sperm?

According to Dr. Sabia Mangat, sperm health depends on various factors which include the quantity, movement and structure of sperms –

• Sperm quantity: A man is considered fertile if there are at least 16 million sperm per milliliter of semen (WHO 2021). A low sperm count in the ejaculate can make it more difficult for a woman to get pregnant because there are fewer healthy sperm available to fertilize an egg.
• Agitation: To reach and fertilize the egg, sperm must have sufficient movement – ​​moving and swimming through the female cervix, uterus and fallopian tubes. This is known as sperm motility. Conception is possible if more than 42 percent of the sperm in the ejaculate are motile, that is, 42 percent is considered the threshold value for sperm motility.
• Structure of sperm: A sperm, also called spermatozoa, has three main parts – a head, middle part and tail or flagellum which helps in its movement. For a healthy pregnancy, at least 4% of the sperm in the semen sample should have normal morphology.

Important causes of male infertility:

• Obesity has an impact on sperm quality, as fat affects the metabolism of androgens, especially testosterone. This may result in disruption of the normal spermatogenesis process and alterations in sperm DNA in the nucleus.
• Frequent smoking and drug abuse can have significant negative effects on semen parameters.

• Food supplements should not be used without a physician or professional advice, as they may affect health and fertility. Testosterone injections and other steroid preparations can seriously harm sperm production. Consuming excessive amounts of coffee can also have an effect.
• It is a known fact that sexually transmitted infections including gonorrhea, chlamydia and Ureaplasma can cause male infertility.
• Other risk factors include working in high temperatures, using sauna baths or hot tubs, occupations requiring prolonged sitting; Wearing tight underwear and using a laptop kept on the lap for a long time.
• The notion that men can reproduce at older ages is completely false. After age 35, men’s fertility declines rapidly as the DNA in sperm begins to disintegrate. After age 40, men’s chances of having a child without a genetic abnormality decrease by 11 percent every year.
• Varicocele, taking protein supplements containing hormone/steroid components to increase muscle mass also affects male fertility.
• Some medications, such as tricyclic antidepressants, calcium channel blockers, and anti-androgens, affect sperm production.

What is the best way to produce healthy sperm?

Change in lifestyle:

• Maintain a healthy weight. Normal body mass index with normal sperm count and normal motility is preferred.
• Moderate amounts of physical activity and exercise improve fertility.
• Manage your stress levels, as high stress levels have a negative impact on fertility. Practice yoga, meditation or deep breathing.
• Try to get adequate amount of sleep. Aim for 7-8 hours of sleep to regulate hormones.
• Prevent sexually transmitted infections by adopting safe sexual practices i.e. limiting the number of partners, using physical barriers, etc.
• Quit smoking as it damages sperm DNA and reduces fertility.

Diet and Nutrition:

• Eat foods rich in antioxidants. Fruits, vegetables and nuts help deal with oxidative stress.
• Include omega-3 fatty acids, which are found in fish, flaxseed and walnuts.
• Eat zinc-rich foods like oysters, beef, chicken and pumpkin seeds which aid in sperm production.
• Vitamin D is essential for sperm motility. Maintain adequate levels through adequate sunlight exposure, supplements or fortified foods.
• Avoid processed and high glycemic index foods as they are harmful for fertility.

environmental factors:

• Avoid exposure to toxins like pesticides, heavy metals and industrial chemicals that harm sperm health.
• Limit heat exposure. High temperatures can affect sperm production.
• Mobile phones, laptops and microwaves emit harmful radiation which affects sperm count, motility and causes DNA fragmentation. Therefore avoid using them for a long time.

Dr. Sabia Mangat concluded, “Enhancing male fertility requires a holistic approach. By incorporating lifestyle changes, dietary adjustments, supplements, and natural remedies, we can improve their sperm count and overall fertility. If your wife has not become pregnant after a year of unprotected intercourse, you may consider getting evaluated by a fertility specialist. A fertility specialist will help you identify the cause and provide treatment that will help you on your journey to parenthood.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.