Lifestyle changes to improve male fertility

Research says males contribute to about 20% of couple’s failure to conceive — where nearly one out of five men have low sperm counts. For couples attempting pregnancy, it is important that both partners are fertile.

Semen quality and sperm motility are greatly influenced by lifestyle factors. These two play a crucial role in the success of fertilization; thus, if you have any health concerns related to this, it is best to talk with a trustworthy male infertility treatment provider. Make sure you lead a healthy way of living before even planning on conception.

The following checklist highlights eight expert tips for men who are looking to improve their fertility.

Tips for improved male fertility chances

Relax and minimize your stress levels

• Remember guys, it can be challenging to feel sexually aroused when you are under stress. Studies have shown that stress can decrease your sexual satisfaction and hinder fertility.
• Long-term stress can elevate cortisol levels, which can have adverse impacts on your testosterone. As cortisol increases, testosterone levels typically decrease.
• Your stress can be alleviated through various relaxation techniques such as spending time outdoors, meditating, engaging in physical activity, or socializing with your friends.

Do exercise regularly

• In addition to promoting your overall well-being, consistent exercise can also enhance your testosterone levels and positively impact your fertility.
• Research indicates that men who engage in regular exercise demonstrate elevated testosterone levels and improved semen quality compared to inactive men.
• Prioritize the incorporation of regular exercise into your routine to enhance your fertility rate.

Take a healthy diet

• Keep in mind that the consumption of processed meat, caffeine, red meat, saturated fatty acids, and trans fats has been associated with a reduction in semen quality.
• If you want to enhance your sperm quality, it is important to incorporate a variety of fruits, vegetables, whole grains, and fish into your diet.
• Always ensure that your diet is rich in antioxidants like vitamin C, folate, zinc, and B12.
• If you follow a vegan diet, we recommend consulting with your doctor regarding the potential necessity of dietary supplements.

Achieve a balanced weight

• Carrying excess weight has been linked to potential complications in male fertility, including hormonal imbalances and diminished sperm production and concentration, as suggested by the fertility specialist at the best infertility centre in punjab.
• There is also a possibility that obesity may impact the motility and morphology of your sperm, leading to decreased chances of successful fertilization.
• Male obesity can negatively impact the molecular health of sperm, resulting in sperm DNA damage.
• Research has indicated that paternal obesity could potentially impact the health of their future offspring in the long term, potentially increasing their susceptibility to chronic diseases.
• If you want to achieve a healthy weight, the most effective approach is through a combination of balanced nutrition and regular exercise.

Quit smoking

• Cigarette smoking has the potential to negatively impact ejaculation volume, sperm count, and motility, as well as lead to a decrease in zinc levels in semen, resulting in decreased sperm production.
• If you continue smoking, your partner will equally bear the brunt of such risky exposure through passive smoke. However, when you quit, these risks can be minimized and thus avoided.
• In case of need, don’t be afraid to reach out to your doctor as several programs can aid you in quitting smoking.

Avoid alcohol consumption

• Consuming over 14 units of alcohol per week may lead to decreased testosterone levels, diminished sperm quality, difficulties achieving an erection, and a decreased sex drive. These factors can all contribute to challenges in conceiving and may reduce fertility.
• Alcohol has the potential to influence fertility in both women and men, impacting the processes of conception and implantation.

Avoid drugs

• It is believed that marijuana and cocaine may have an impact on male fertility.
• Using anabolic steroids, amphetamines, heroin, and methadone can harm sperm quality.
• If you are using any of these substances, it is essential to discuss with a medical professional.

Stay cool

• Ensure that your testicles remain cool to maintain optimal sperm quality.
• To achieve this, it is recommended to refrain from placing a warm laptop on your lap for extended periods, avoid spending prolonged periods in saunas or hot baths, regularly take breaks and move around if seated for long durations, and if working in a warm environment such as a kitchen, take frequent breaks outside.

Wrapping words

Well, these changes are not going to happen overnight. It is going to take strong dedication. One way to start is by walking post mealtime— it might sound simple but it can make a difference. Also remember: no munching between meals! By skipping those extra snacks and instead focusing on proper meals only, you can work towards improving your overall fitness as well as fertility.

Then we expect nothing less than compliance from you daily. And if for some reason these tips fall short of delivering the results you desire— well then, it might be time to seek professional help. Consider paying a visit to a fertility specialist at the best infertility centre in punjab.