The path to parenthood is a shared journey, and a father’s health and involvement are just as crucial as the mother’s. While the focus often falls on the expectant mother, a man’s reproductive health plays a significant role in successful conception. For far too long, infertility has been considered a “women’s issue,” but male factor infertility contributes to about 50% of all infertility cases. Taking an active role in optimising your fertility is an important first step.
Understanding male fertility
At the core of male fertility is sperm. These tiny cells carry half of a child’s genetic material. For conception to occur, you need:
- A sufficient sperm count: A healthy number of sperm is essential.
- Good motility: Sperm must be strong swimmers to reach and fertilise the egg.
- Normal morphology: Sperm with the correct shape are more likely to penetrate the egg.
Think of it as a team effort—each element needs to be performing at its best for a successful outcome.
Lifestyle factors that impact sperm health
The great news is that many factors influencing male fertility are within your control. Here are some key areas to focus on:
1. Nutrition
What you eat directly impacts the quality of your sperm.
- Eat a balanced diet: Prioritise fruits, vegetables, whole grains, and lean proteins. Foods rich in antioxidants, like berries, spinach, and nuts, are especially beneficial as they help protect sperm from damage.
- Limit processed foods, sugar, and unhealthy fats: These can cause inflammation and oxidative stress, which negatively affect sperm health.
- Stay hydrated: Drinking plenty of water is essential for overall reproductive health.
2. Weight management
Being overweight or obese can disrupt hormone levels and sperm production. Aim for a healthy weight through a combination of a balanced diet and regular exercise.
3. Exercise
Moderate exercise improves overall health and can boost fertility. However, be mindful of activities that increase scrotal temperature, such as prolonged cycling with tight shorts, as this can have a negative impact on sperm production. Find a balanced routine that works for you.
4. Avoid harmful substances
- Smoking: This is a major factor. Smoking significantly reduces sperm count and motility and can cause DNA damage.
- Alcohol: While moderate consumption is generally considered safe, heavy drinking can impair sperm quality.
- Recreational drugs: Many illegal drugs can severely affect fertility and should be avoided entirely.
5. Stress management
Stress isn’t just a mental burden; it can also affect your hormones and, consequently, your sperm production. Find healthy ways to manage it, whether through meditation, hobbies, or exercise.
6. Temperature control
Sperm thrive in cooler temperatures. Avoid prolonged exposure to heat from hot baths, saunas, and tight-fitting underwear, which can raise the temperature of the scrotum and harm sperm production.
7. Medications and supplements
Some prescription medications and supplements can affect fertility. If you are on any long-term medication, discuss your plans for conception with your doctor. They may be able to suggest alternatives or provide guidance.
When to seek professional help
If you and your partner have been trying to conceive for 12 months without success (or 6 months if your partner is over 35), it’s time to talk to a doctor. A fertility specialist can perform a semen analysis to check your sperm count, motility, and morphology and investigate any other potential issues.
Remember, taking the initiative to understand and optimise your health is a proactive and essential part of the incredible journey of creating a new life.
Zita West is a pioneer in fertility and reproductive health, helping countless individuals along their fertility journeys. For more information on supplements that increase male fertility, be sure to get in contact with Zita West on 01280 707400.