Understanding Factors Impacting Male Fertility
Understanding the factors impacting male fertility is crucial for those on the journey to parenthood. Since sperm has a fast turnover rate, addressing these factors can lead to improvements in sperm quantity and quality within just a few months (3-6 months). This can increase the chances of pregnancy, reduce the risk of miscarriage, and improve the baby’s health. Let's dive in:
Diet Quality: A nutrient-rich diet, including antioxidants, vitamins (C, E), and minerals (zinc, selenium), is vital for healthy sperm production. A poor diet can lead to oxidative stress, damaging sperm DNA and reducing motility. Try to include lots of fresh fruit and vegetables, whole grains, seafood, and lean protein in your diet, and reduce processed meats, fatty cuts, and ultra-processed foods.
Alcohol, Weed & Cigarettes: Alcohol and smoking introduce toxins into the body that can damage sperm DNA, reduce sperm count, and impair motility. This can reduce the odds of falling pregnant, as well as increase risk of miscarriage due to sperm DNA fragmentation. Swapping Balters for Heaps Normal and laying off the fags might be a good option for a few months!
Exercise: Exercise boosts overall health and increases testosterone production. If you spend a big part of your day at a desk, including both strength training and cardio in your routine can improve sperm quality. The exception to this is cycling, which is often linked to lower fertility due to long periods of overheating, compressed in Lycra!
Sleep: Quality sleep is essential for maintaining balanced hormone levels. Poor sleep can disrupt testosterone production and lead to lower sperm count and motility.
Stress: Chronic stress increases cortisol levels, which can suppress testosterone production, reduce sperm count, and impair sexual function. If you have a stressful job, improving your sleep hygiene and introducing nature walks, yoga, or meditation could be helpful.
Heat: Prolonged exposure to high temperatures, like frequent use of hot tubs, saunas (or very tight clothes, such as 2012 jeans and Lycra bike shorts), or placing laptops in your lap can decrease sperm production and motility by overheating the testicles. Aim to wear natural fibre underpants (cotton, bamboo), looser clothing, and give saunas a break.
Endocrine Disruptors: Chemicals found in plastics, pesticides, and personal care products can mimic or interfere with hormones, affecting sperm production and quality. The app “Yuka” is great for understanding the chemicals in our cosmetics and making better choices.
Excess Body Weight: Obesity is linked to lower testosterone levels, higher oestrogen levels, and increased scrotal temperature, all contributing to reduced sperm quality. If possible, aim to maintain a healthy body weight, keeping in mind that very restrictive diets can lead to nutrient deficiencies!
