Male Infertility: Simple Lifestyle Tips, Diet Plan to Improve Your Sperm Health | Health

Nearly 1 in 7 couples are unable to conceive even after frequent, unprotected sex for a period of a year or more and in up to half of these couples, male the factor is the cause. Today we must understand that the male fertility plays a crucial role in the reproductive process and in the reduction sperm count is a growing concern globally.

Lifestyle, diet, environmental factors and chronic health conditions have a significant impact on male fertility. In order to plan a healthy pregnancy, a man must take care of his health to improve his fertility and the future health of his child.

In an interview with HT Lifestyle, Dr Sabia Mangat, Consultant – Gynecologist, Reproductive Medicine and IVF at Milann Fertility Hospital, Chandigarh, said that a man should know the reasons that can affect his fertility. So, what determines healthy sperm?

According to Dr. Sabia Mangat, sperm health depends on various factors, including sperm quantity, movement and structure.

• Quantity of sperm: A man is considered fertile if his semen contains at least 16 million sperm per milliliter (WHO 2021). A reduced number of sperm in an ejaculate can make it more difficult for a woman to get pregnant because there are fewer healthy sperm available to fertilize the egg.
• Movement: To reach and fertilize an egg, sperm must move enough – wriggling and swimming through the woman’s cervix, uterus and fallopian tubes. This is called sperm motility. Pregnancy is possible with more than 42 percent of sperm moving in the ejaculate, that is, 42 percent is considered the threshold value for sperm motility.
• Sperm structure: A sperm, also known as spermatozoa, has three main parts: a head, a midpiece, and a tail or flagellum that aids its movement. At least 4% of the sperm in the semen sample must have normal morphology to cause a healthy pregnancy.

Important causes of male infertility:

• Obesity impacts sperm quality because fat influences the metabolism of androgens, including testosterone. This can lead to aberrations in the normal process of spermatogenesis and alterations of sperm DNA in the nucleus.
• Frequent smoking and consumption of addictive substances can have a significant negative impact on semen parameters.

• Dietary supplements should not be used without the advice of a doctor or professional, as they may impact health and fertility. Testosterone injections and other steroid preparations can seriously harm sperm production. Excessive coffee consumption can also have an influence.
• It is a known fact that sexually transmitted infections, including gonorrhea, chlamydia and ureoplasma, can cause male infertility.
• Other risk factors include working in high temperatures, using saunas or hot tubs, occupations requiring long hours of rest; wearing tight underwear and using laptops kept on your lap for a long time.
• The assumption that men can reproduce into old age is completely false. After age 35, men’s reproductive potential declines sharply, as sperm DNA begins to disintegrate. After the age of 40, the probability of a man having a child without genetic abnormalities decreases by 11% each year.
• Varicocele, taking protein supplements containing traces of hormones/steroids to increase muscle mass also affect male fertility.
• Certain medications like tricyclic antidepressants, calcium channel blockers, and antiandrogens affect sperm production.

What is the best way to produce healthy sperm?

Lifestyle changes:

• Maintain a healthy weight. A normal body mass index is associated with normal sperm count and normal motility.
• Moderate physical activity and exercise improve fertility.
• Manage your stress levels, as high stress levels negatively impact fertility. Practice yoga, meditation, or deep breathing.
• Try to get enough sleep. Aim for 7 to 8 hours of sleep to regulate hormones.
• Prevent sexually transmitted infections by adopting safe sexual practices, i.e. limiting the number of partners, using physical barriers, etc.
• Stop smoking as it damages sperm DNA and reduces fertility.

Diet and nutrition:

• Eat foods rich in antioxidants. Fruits, vegetables and nuts help fight oxidative stress.
• Include omega-3 fatty acids, found in fish, flaxseed and walnuts.
• Consume foods rich in zinc, such as oysters, beef, chicken and pumpkin seeds, which support sperm production.
• Vitamin D is essential for sperm motility. Maintain adequate levels through sufficient exposure to sunlight, supplements, or fortified foods.
• Avoid processed and high glycemic foods as they are harmful to fertility.

Environmental factors:

• Avoid exposure to toxins such as pesticides, heavy metals and industrial chemicals that harm sperm health.
• Limit exposure to heat. High temperatures can affect sperm production.
• Cell phones, laptops and microwaves emit harmful radiation that affects sperm count and motility and causes DNA fragmentation. So avoid using them for a prolonged period.

Dr Sabia Mangat concluded: “Boosting male fertility requires a holistic approach. By incorporating lifestyle changes, dietary adjustments, supplements and natural remedies, we can improve their sperm count and overall fertility. If your wife has not become pregnant after a year of unprotected sex, you might consider getting evaluated by a fertility specialist. A fertility specialist will help you identify the cause and suggest treatments that will help you on your journey to parenthood.

Disclaimer: This article is provided for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have regarding a health problem.