When preparing for pregnancy, it’s common for couples to focus primarily on the woman’s health. However, men need to prepare their bodies, namely their sperm, for a healthy conception as well…
Did you know that male fertility factors contribute to approximately 50% of all infertility cases? For couple’s trying to conceive, taking steps to optimize the reproductive health of the male partner is just as critical as taking care of the woman’s. The following are several ways to boost male sperm quality starting now:
Minimize Toxin Exposure
Sperm are extremely delicate and sensitive to industrial pollutants. Many sperm irregularities have been linked to the following toxins, called “reprotoxicants” for their negative impact on sperm development and maturation. Consider making appropriate lifestyle changes to avoid the following:
- Pesticides which are found in non-organic produce
- Herbicides which are found on park lawns, sports fields, golf courses, and often in many backyards
- Heavy Metals which are found in unfiltered water, personal hygiene products, seafood
- BPA which is found in plastics, water-bottles, aluminum cans
- Formaldehyde which is found in pressed wood products, hair products, fabric softeners, and many household products
- Dry-Cleaning Chemicals which are often found on traditionally dry-cleaned clothes
- Organic Solvents which can often be found in household chemicals and paints
Also, be sure to drink filtered water to ensure that it is clean and pure.
Eat Fresh Whole Foods
Whenever possible, avoid processed and packaged foods and buy certified organic produce. If you can’t afford to buy all organic, steer clear of the “The Dirty Dozen” (apples, strawberries, grapes, celery, peaches, spinach, sweet bell peppers, imported nectarines, cucumbers, potatoes, cherry tomatoes, hot peppers, domestic blueberries, lettuce, and imported snap peas). The Environmental Working Group has found that people can lower their pesticide intake by almost 80% by avoiding the top 15 most contaminated fruits and vegetables (or buying them organic) and eating “The Clean Fifteen” instead (sweet corn, onions, pineapples, avocados, cabbage, frozen sweet peas, papayas, mangoes, asparagus, eggplant, kiwi, grapefruit, cantaloupe, sweet potatoes, and mushrooms).
Minimize Alcohol Consumption
Research shows that alcohol consumption can be linked with lowering both the quantity and quality of sperm. Some fertility specialists advise that when men are planning a baby, they should cut back on how much they drink and they should avoid all binge drinking.
Stop Smoking
Other research studies show that smoking can harm sperm quality. A study in Germany showed that men who smoke heavily may experience fertility problems; heavy drinking also may damage to their sperm’s DNA.
Avoid Animal Derived Estrogens
Dairy products account for approximately 60-70% of estrogens consumed. Consumption of dairy products has been linked to certain cases of male infertility.
Lose Weight
The results of a 2008 study in the United Kingdom found that men with a higher body mass index (BMI) had smaller volumes of seminal fluid, along with a higher proportion of abnormal sperm. Other studies have suggested an association between male obesity and increased DNA damage in sperm.
Avoid Excessive Exercise
While you are actively trying to conceive, it is important to exercise moderately. Vigorous, over-exercising can cause the internal temperature of a man’s testicles to rise; when that happens, the sperm tends to overheat and die off. In addition, men who over exercise and become underweight can also experience poor sperm morphology and increased sperm mortality.
Eat Foods With Sperm Enhancing Nutrients
A healthy, balanced diet is good for everyone. There are, however, a few foods that are particularly good at helping make healthy, moving, high-quality sperm.
- Zinc: pumpkin seeds, dark chocolate, peanuts and oysters
- Vitamin C: strawberries, broccoli and kiwi fruit
- B vitamins: dark leafy greens, legumes, pomegranates and lean meats
- Selenium: Brazil nuts, meat, seafood, mushrooms and cereals.
- Lycopene: tomatoes, watermelon and pink grapefruit
- Vitamin A: paprika, carrots, dark leafy greens, and liver
Vitamins and other dietary supplements are not intended to be a food substitute. They cannot replace all of the nutrients and benefits of whole foods. However, when the food on the plate falls short and doesn’t include essential nutrients, a supplement can help take up the nutritional slack. Vitamin and mineral supplements can help prevent deficiencies that contribute to lower sperm count and quality.
The good news is that with simple lifestyle changes, you can improve your chances of getting pregnant. If you continue to have trouble getting pregnant, it may be time to make an appointment with a reproductive specialist. Take control of your fertility and make an appointment with one of our compassionate and highly-trained fertility doctors today. CORM serves the greater southeast Texas area with full-service fertility clinics in Webster and Beaumont, as well as a new facility now open in Houston. The professional staff at the Center of Reproductive Medicine will work closely with you to choose the appropriate fertility program for your individual reproductive medical needs.