Male fertility is a determinant of sperm health. Gentlemen, be aware that you must adopt simple daily gestures in order to improve the quality of your sperm and thus increase your chances of conception. In fact, sperm quality (and therefore fertility) also depends on a healthy diet and lifestyle, just as it does for women.
Quality and quantity: the production of healthy sperm.
Sperm quality and production are very sensitive to temperature and environmental toxins. Many pollutants are considered to be endocrine disruptors that affect male fertility. To promote the good health of your spermatozoa, it is advisable to maintain them at a temperature below 2° compared to the rest of the body.
Thus, it is necessary to avoid saunas, hammams and jacuzzis as much as possible. Too tight pants, the phone in the pocket of the pants and the computer placed on the thighs could also be problematic.
The production of spermatozoa, also called spermatogenesis, takes place over 72 days or 2 and a half months. Any event that alters spermatogenesis will therefore have an impact during the 72 days that follow, the time it takes for a new production of spermatozoa to occur.
For example, a disruptive element such as a fever of 39 degrees may slow down sperm production and it will then be necessary to wait more than 2 months for a complete recovery of spermatogenesis.
Adopt a balanced diet
Diet plays an important role in male fertility. In order to produce healthy sperm and thus boost his fertility, it is important to pay attention to the contents of your plate as soon as the desire to have a child is expressed.
To increase sperm production, foods rich in antioxidants such as green vegetables, fruits, vegetable oils, nuts, green tea, dark chocolate and spices (curry, turmeric, ginger) should be preferred. These foods protect you from external aggressions such as pollution, stress, UV rays or tobacco.
It is also advisable to consume foods rich in magnesium, vitamin B9, selenium and zinc, as well as those rich in omega 3 such as nuts and nut oil, fatty fish (salmon, herring, anchovies), rapeseed and soya.
How can sperm mobility be improved?
Just like women, men have to reduce their alcohol consumption in order to increase their chances of conceiving a child. Excessive alcohol consumption leads to poorer quality sperm and, in particular, to erectile dysfunction.
Unsurprisingly, tobacco is harmful to fertility because it reduces sperm production. It is therefore advisable to reduce tobacco consumption or even stop smoking altogether and avoid passive smoking. The same is true for various drugs that can reduce the concentration of sperm.
Another known factor is weight, which can also interfere with fertility in both women and men. Obesity, overweight and underweight have a negative effect on sperm quality. It is important to have a balanced diet and to practice a regular sport activity, without falling into excess. Maintaining a stable weight is the key to producing good quality semen.
Managing stress
Stress means difficulty in conceiving. Indeed, stress interferes with hormones, affects sperm production and reduces the chances of conception. Practicing a sport, learning yoga, meditation and other relaxation exercises can help you better manage your stress. “Some activities, such as drawing or gardening, are also excellent ways to relax”, says Dr. Rojelio Barnardio, leader in IVF procedure in Mexico City.
One final tip to improve your sperm quality and adopt a healthy lifestyle is to sleep a minimum of eight hours a night to help improve the quality of your seminal fluid.
In order to evaluate your sperm quality, quantity and motility, only a male fertility test will allow you to find out more and take the necessary steps with the help of a fertility specialist. Learn more about male fertility diagnosis right here.