The choices you make on a daily basis do impact your fertility. This is true not only for women but also men. While some causes of male factor infertility are out of a man’s control, choosing a healthy lifestyle is a great place to start in order to have some power over the health and vitality of your sperm. Here are some tips to guide you in making smarter choices for healthy sperm:
Smoking lowers sperm count and reduces its mobility. Some studies have shown that tobacco can impact the DNA in the sperm and increase the risk of infertility and increased risk for miscarriage for your partner. The good news is that if you quit, the damage can be reversed. It takes three months to repair your sperm after you cease smoking. Smoking marijuana can also significantly lower the body’s hormone levels and decrease your sperm count.
Do not take testosterone
If you are want to start a family, do not use it. It can shut down your body’s natural production of the hormone, which then shuts down sperm production.
Try to avoid junk food that is loaded with fat, sugar, and preservatives. To make your sperm stronger, you should attempt to eat a healthy and balanced diet that contains all the major food groups. Increasing your food with folates by eating green vegetables, oranges, potatoes, and legumes has been linked with higher sperm counts. Having enough Vitamin D can ensure the mobility of your sperm. You can absorb Vitamin D through daily exposure to sunlight or obtain it through oily fish, fortified margarine, or cereals. Foods with Zinc and Selenium are essential as low levels can lead to decreased sperm quality and mobility. Selenium-rich foods are eggs, meat, fish, bread, and nuts. Zinc can be obtained in foods such as dark chicken meat, baked beans, and extra lean beef. Eating foods rich in antioxidants aid in improving sperm quality. Try to eat a combination of fruits and vegetables to maximize beta-carotene, vitamin C, and vitamin E.
Exercise is key
Try to find a routine that you can maintain as it will increase your sperm production. When you exercise, you release testosterone which helps sperm production. Just like with anything, balance is key because over-exercise can decrease testosterone levels.
Limit alcohol and caffeine
It is smart to limit alcohol intake as it could lead to decreased sperm production and has been linked to sperm abnormalities. Drinking caffeine can reduce sperm concentration and sperm count as well. Experts suggest not having more than 300 milligrams of caffeine a day, which is equivalent to about three six-ounce servings.
Keep temperatures cool
The testicles need to keep cool as sperm production occurs at a very specific temperature. Any activities that lead to overheating can decrease sperm production. Try to avoid hot tubs, saunas more than twice a week for longer than 15 minutes at a time. Holding a laptop on your lap can also negatively impact you and increase the temperature of the scrotum by 35 degrees. Try to use a desk or table or utilize a cooing tray under the laptop. Your choice of clothing also has significance. Looser clothing will give the testicles more room to stay a bit away from the body. Tight fitting clothing holds them too close to the body, which increases their temperature. It is best to choose looser underwear and pants when trying to conceive.
Lower your stress
Your sperm count may be low if you are always working twelve hours days without rest. Stress can lower your sexual function and sperm production. It is best to try to relax during the day and get enough sleep during the night. The importance of mind and body health is essential. Stress hormones block the cells that regulate testosterone and if over-stressed, the body can even stop sperm production.
In order to maximize your fertility, be sure to make lifestyle choices that increase your wellness and the overall health of your sperm. If you are trying to conceive and have questions regarding your sperm quality, you can schedule an appointment at any of the Aspire Fertility Clinics or call the:
- Houston Clinic at (713) 425-3003
- Dallas Clinic at (214) 414-3806
- Atlanta Clinic at (678) 274-6760