How to boost fertility in men

27 Jul

How to boost fertility in men

In the absence of underlying health conditions that interfere with healthy sperm production or the delivery of sperm, male fertility depends largely on sperm quality. Similar to all the other organs in the body, the reproductive system is affected by nutrition and lifestyle factors.

There is significant evidence to show that factors such as smoking, alcohol, recreational drug use, obesity, diet and exercise all play a role in male infertility. Therefore it is possible to boost fertility in males by improving lifestyle factors. Here are 8 ways for men to boost fertility naturally:

Lose Extra Weight

Being overweight or obese negatively impacts fertility in men by affecting the quality of sperm, reducing the sperm count and even damage to the genetic material of the sperm. Excess body fat is also linked to decreasing in testosterone levels. Losing weight combined with other lifestyle improvements can help to boost fertility significantly.

Switch to Healthy Diet

Diet plays a significant role in semen quality. Intake of a balanced diet that is rich in healthy fats, lean protein, fruits and vegetables can improve semen quality. As concluded by one systematic review, the Mediterranean diet, which is enriched with antioxidants, omega-3 fatty acids, vitamins and low saturated/trans fats, is helpful. Along with foods that boost male fertility, it’s also important to cut down on processed meats, full-fat dairy products and sweetened beverages.

Exercise Regularly

Regular exercise leads to weight loss and increased testosterone which are both contributors to male fertility. Exercising also reduces stress and acts as a mood enhancer which contributes to better libido. Exercise to boost male fertility can include running, weight training, aerobics, swimming and a range of sports.

Regulate Psychological Stress

Severe psychological stress arising from work pressure, strained relationships or other causes limits sperm production and negatively impacts the quality of the sperm. It can also decrease sexual function and interfere with hormone regulation. Therefore, stress needs to be managed through counselling and relaxing activities such as meditation, yoga and mindfulness.

Quit Smoking

Smoking tobacco reduces fertility in men by reducing the quality of sperm, lowering sperm count, affecting the motility of sperm and causing sexual impotence. It is a well-established risk factor in infertility and a range of other health problems. Quitting smoking can significantly improve fertility in men.

Limit Alcohol Consumption

Limiting the consumption of alcohol can help with significant gains in infertility. Alcohol intake has been found to lower semen volume; however, the threshold beyond which infertility increases is unknown. Therefore it is better avoided when couples are trying to conceive.

Avoid Recreational Drugs

Recreational drugs such as cannabis, cocaine or anabolic steroids must be avoided when trying for a baby as these drugs are known to damage sperm and reduce semen quality.

Manage Other Lifestyle Risk Factors

Genital heat stress caused by prolonged exposure to heat sources is thought to contribute to male infertility. One of the activities with an established link to it is intensive cycling. Sleep disturbances or sleep loss is also a known contributor to low semen volume. Therefore it is important to get proper sleep at night every day.

To Wrap Up

Male fertility depends on a number of lifestyle factors that can be improved for better outcomes. The above-mentioned methods on how to naturally boost male fertility work best when combined together as they have overlapping influences on fertility.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5922227/

https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/fertility/art-20047584

https://www.nhs.uk/common-health-questions/mens-health/how-can-i-improve-my-chances-of-becoming-a-dad/

https://www.tommys.org/pregnancy-information/planning-a-pregnancy/are-you-ready-to-conceive/how-improve-male-fertility