Four expert tips for enhancing sperm health

Are you and your partner considering starting a family? Fertility is a shared journey, and there are steps that men can take to optimise their reproductive health and increase their chances of conception. Let's explore some helpful tips for men looking to enhance their fertility and embark on the exciting path to parenthood.

Understanding male fertility

Before delving into tips for improving male fertility, it's essential to understand the factors that can impact reproductive health. Male fertility is influenced by various factors, including sperm count, sperm motility (movement), sperm morphology (shape), and overall sperm quality. These factors can be affected by lifestyle choices, medical conditions, environmental factors, and genetic predispositions¹.

Maintaining a healthy lifestyle

Nutrition

A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide essential nutrients that support sperm production and function. Incorporate foods high in antioxidants, such as berries, nuts, and leafy greens, to help protect sperm from oxidative stress².

Hydration

Staying adequately hydrated is crucial for overall health and fertility. Aim to drink plenty of water throughout the day to support optimal sperm production and maintain healthy semen volume³.

Exercise

Regular physical activity can help improve circulation, regulate hormone levels, and manage stress, all of which can contribute to better fertility outcomes. Aim for moderate exercise, such as brisk walking, cycling, or swimming, for at least 30 minutes for five days of the week⁴.

Avoiding harmful habits

Certain lifestyle habits can negatively impact male fertility. Avoid smoking, excessive alcohol consumption, recreational drug use, and exposure to environmental toxins to protect sperm health and reproductive function⁵.

Stress management

Chronic stress can interfere with hormone production, sperm quality, and overall reproductive health. Incorporate stress-reducing activities into your daily routine, such as meditation, yoga, deep breathing exercises, or spending time in nature, to promote relaxation and emotional wellbeing⁶.

Prioritising sexual health

Safe sex practices

Practising safe sex and using barrier methods of contraception can help prevent sexually transmitted infections (STIs) that may affect fertility. Be proactive about protecting your sexual health and that of your partner.

Regular sexual activity

Maintain a healthy and active sex life to optimise sperm production and quality. Aim for regular, timed intercourse throughout the menstrual cycle to increase the likelihood of conception.

Seeking professional guidance

If you're experiencing difficulties conceiving or have concerns about your fertility, don't hesitate to seek guidance from a healthcare professional. MyHealthChecked's Sperm Concentration Rapid Test offers a convenient and reliable way to assess your sperm count from the comfort of your own home. By monitoring your sperm concentration, you can gain valuable insights into your reproductive health and take proactive steps towards achieving your fertility goals.

In summary

Male fertility plays a vital role in the conception process, and there are steps that men can take to enhance their reproductive health and increase their chances of starting a family. By adopting a healthy lifestyle, managing stress, prioritising sexual health, and seeking professional guidance when needed, men can take control of their fertility journey and embark on the path to parenthood with confidence.

Reviewed by Dr David Nichols

References

Mayo Clinic. (2022). Male infertility.. Retrieved from https://www.mayoclinic.org/diseases-conditions/male-infertility/symptoms-causes/syc-20374773
Battino M. (2022) Diet and Male Fertility: The Impact of Nutrients and Antioxidants on Sperm Energetic Metabolism.. Int J Mol. Sci, 23 (5): 2542
American Society for Reproductive Medicine. (2022). Optimizing Male Fertility. Retrieved from https://www.reproductivefacts.org/news-and-publications/patient-fact-sheets-and-booklets/documents/fact-sheets-and-info-booklets/optimizing-male-fertility/
Cleveland Clinic. (2022). Male Infertility. Retrieved from https://my.clevelandclinic.org/health/diseases/15421-male-infertility
Kulaksiz, D., Toprak, T., Tokat, E. et al. Sperm concentration and semen volume increase after smoking cessation in infertile men. Int J Impot Res 34, 614–619 (2022).
Nargund, V. Effects of psychological stress on male fertility. Nat Rev Urol 12, 373–382 (2015)