We’ve already covered what women can do to be in optimum health for conceiving, so now it’s time for the menfolk to get in top fertility condition too.
Many men—perhaps the majority— don’t realise the power they have to affect their sperm health. Sperm health doesn’t just affect the chance of conception but can also affect the chances of a healthy pregnancy and the long-term physical and cognitive health of their child. This is hugely important stuff!
The power men have over their sperm lies in the fact that sperm fully regenerates every 74 days. Sure, a new batch of sperm is created daily, but it then takes between 2 and 3 months to mature and be ready to head off on their journey to create life.
Your health at the time of sperm production is crucial, but your job isn’t done yet. The months spent living in the body can do considerable damage to sperm — or, alternatively, give it every chance to be healthy and strong.
(It’s curious but a little bit wonderful to think that at this time, you are carrying half your future baby, and just like a woman who carries her egg and then the pregnancy, the health choices you make in this precious time really matter.)
There’s plenty of research going on in this fascinating field. Some of the research still needs more work to be verified in large-scale studies, but we’ll share the proven and most promising tips to get those swimmers fighting fit.
Do
Eat well: Consume plenty of fresh fruits, vegetables, and nuts, which are rich in antioxidants which can protect the sperm cells from damage— and may even improve their health. Processed meats and sugar should be heavily reduced or avoided.
Exercise: Physical activity can increase antioxidant levels, which again has a protective effect on the sperm.
Manage your stress: Stress can interfere with the hormones that produce sperm, as well as negatively affect sexual function.
Keep within a healthy weight: There is significant evidence that being overweight negatively impacts sperm count and sperm movement. In fact, in one study, a group of obese men lost an average of 16.5kg over 8 weeks…and increased their sperm counts by an incredible 40%!
Get an STI test: Sexually transmitted infections can cause infertility in men, and they don’t always have obvious symptoms. Ask your GP to run tests.
Consider taking supplements: There is good evidence to suggest that zinc and antioxidant supplements (specifically vitamin C) have a positive effect on semen quality and quantity. Our fertility dietician at Maiden Health specialises in nutrition for fertility and will be delighted to advise you.
Stay cool: Sperm is damaged and sperm production reduced when the scrotal area gets too hot. There is strong evidence that taking steps like wearing boxer shorts over tight fitting underwear, avoiding saunas/Jacuzzis/scalding hot showers, and not sitting for really long periods can be helpful in sperm quality and quantity. Consider stand-up desks, moving around regularly, and not putting your laptop directly on your lap.
Don’t
Smoke: Smoking cigarettes and vaping can lower your sperm count. Smoking marijuana has been shown to reduce sperm motility (ability to move properly) as well as shorten the sperm’s life span.
Drink heavily: Heavy drinking impacts testosterone levels and sperm production, and can cause impotence. Moderate drinking for adult males is 2 drinks per day.
Take other recreational drugs: They’re not just bad for fertility, but if you do get your partner pregnant, they can be bad for the baby too. There’s no world in which it’s worth the risk!
Take steroids: The use of anabolic steroids can drastically lower sperm counts and cause infertility and impotence. Steroids can shrink the testes and stop the body making testosterone, and may even permanently destroy fertility if taken for long periods. If you are taking steroids now, you should stop at least one year before trying to have children to allow your sperm levels to recover.
Other Important Things to Consider
Lubricants: Lubricants used during intercourse can negatively affect the chances of conception. If a lubricant is required, consider alternative lubricants such as oils including olive, canola or mustard oil, or a lubricant specifically designed for fertility.
Exposure to toxins: Exposure to certain chemicals and heavy metals can affect sperm quantity and quality. Pesticides and lead exposure are just two examples of toxins you need to be careful of, but you should be aware of possible toxins in your work or home environment and use protective equipment accordingly.
Medications: Some medications can impact fertility. Speak to your doctor about any medications you are currently taking, as well as any supplements you take. Certain supplements, such as testosterone, are actually deleterious to male fertility as the testes register the excess production and shut down their own supply. Take a list of everything you are taking to your fertility doctor, or book in with our fertility dietician.
Your First Act as a Parent Happens Before Conception
Remember, whatever change you make today, take 21/2 to 3 months to reflect in the sperm- and you have to take care of that precious cargo in the interim.
You have the power to affect the health of your son or daughter, before they are even conceived. If you are partnered with a woman, then you can approach this health kick together. If you are a man in a same-sex couple where you are providing the sperm, get your partner involved in these health changes regardless. It is so much easier to make positive health changes when you have someone to do it with.
Our fertility specialist will run you through all these do’s and don’ts at your first appointment with us, but it’s even better if you can come to us in peak condition and ready to go! Our dietician and nutritionist is also available for fertility consults for you and your partner. Give reception a call and we’ll book you in.
