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When you think of fertility health, what comes to mind for most people is women. But it takes two to make a baby, and the health of both parents is equally important! In reality, male fertility is significantly influenced by lifestyle and dietary choices. And the average man’s sperm count has dropped massively in modern times.
In fact, the University of Chicago Medicine reports, “A recent study states that average sperm counts have dropped by 59 percent over the past 38 years … [and] in about 35 percent of couples with infertility, a male factor is identified along with a female factor.”
Nutrition and lifestyle choices can significantly impact male fertility, which is why fertility diets for men can be a healthy step in the right direction for the health of both mother and baby during pregnancy and beyond. It’s essential for men to recognize their role in the conception process and make proactive changes to support fertility.
Below, we’ll take a look at the many lifestyle and diet choices that can impact male fertility and what you can do to improve male fertility if these apply to you.
Lifestyle Factors that Negatively Influence Male Fertility
While much attention has traditionally focused on female reproductive health, it’s increasingly evident that men’s health and habits are equally crucial when planning for conception. In recent years, a growing body of research has highlighted the significant role that diet and lifestyle play in male fertility.
The Arab Journal of Urology states, “Male infertility is increasingly recognized as a significant global health concern, with lifestyle factors being critical contributors to declining male fertility rates.”
There are many often-overlooked lifestyle factors that negatively impact male fertility. The good news is that if you know the factors that can negatively influence male fertility and dietary recommendations to boost reproductive health, you can take reproductive health into your own hands for the benefit of yourself, your future child, and even your partner.
Below, we’ll take a look and provide actionable steps to mitigate harm.
1. Tobacco, Vapes, and Nicotine
Smoking has long been associated with reduced sperm quality. Studies indicate that tobacco use can lead to decreased sperm concentration, motility and an increase in abnormal sperm morphology. The harmful chemicals in cigarettes can even damage sperm DNA, leading to fertility issues.
A report published by the National Library of Medicine states, “The substantial harmful effects of tobacco smoking on fertility and reproduction have become apparent but are not generally appreciated. Tobacco smoke contains more than 4000 kinds of constituents, including nicotine, tar, carbonic monoxide, polycyclic aromatic hydrocarbons, and heavy metals. … Among all the negatives associated with tobacco consumption are decreases in both male and female fertility.”
Unfortunately, vaping, which often contains nicotine and other harmful substances, is not a safe alternative. Nicotine itself has been shown to have a serious impact on sperm parameters.
2. Poor Diet
A diet high in processed foods, trans fats, and sugars can dramatically affect sperm quality.
Men who consume diets rich in processed meats, high-fat dairy products, and sweets tend to have lower sperm counts and worse motility. On the other hand, diets abundant in fruits, vegetables, lean proteins, and whole grains are associated with better semen quality.
After all, you are what you eat! And your offspring will be, too.
3. Lack of Physical Activity
Sedentary lifestyles are a major silent killer. They famously contribute to obesity, which is linked to hormonal imbalances affecting sperm production. But even non-obese people can experience harm from a lack of movement.
Regular exercise helps maintain a healthy weight, improves circulation, and supports hormonal health, all of which are beneficial for sperm quality. However, it's important to note that excessive exercise, especially in endurance sports, can actually have the opposite effect.
With so many men working desk jobs and sitting all day on the computer, it’s no wonder that male fertility is hitting a low.
4. Prolonged Sitting and Heat Exposure
Extended periods of sitting, particularly associated with desk jobs, can increase scrotal temperatures, negatively impacting sperm production. And it’s not just because of the sedentary aspect.
As the Markam Fertility Center explains, “The temperature of the scrotum is really important for sperm health. Sperm are very sensitive to temperature and even slight temperature changes can actually have a big impact. This is why the testicles are hanging outside of the body, which protects them from being too hot. There is a condition called undescended testes, where if the testicles descend too late in life, they are not functional anymore.”
Doing things such as taking hot baths, saunas, hot tubs, turning on the seat warmers in the car, or wearing tight-fitting underwear or pants on a regular basis can increase the temperature of the testes and impair sperm production. Even the use of laptops on your lap can further elevate testicular temperatures.
Maintaining a cooler environment for the testes is essential for optimal sperm production.
5. Stress and Mental Health
Chronic stress can lead to hormonal imbalances, reducing testosterone levels and impairing sperm production. Stress often leads to unhealthy behaviors such as poor diet, lack of exercise, smoking, and excessive alcohol consumption, further exacerbating fertility issues.
As a report published by the Central European Journal of Urology summarizes, “Lifestyle-related factors are a significant cause of male infertility in the world today. Studies have shown that sperm quality is essentially determined by obesity, nicotine addiction, heavy exposure to electromagnetic compatibility radiation-emitting devices, and alcohol consumption. Weight loss and cessation or limitation of unhealthy lifestyle-related factors might represent the best course of action for any couple trying to achieve pregnancy.”
By avoiding harmful habits such as smoking and excessive alcohol consumption, staying physically active, managing stress, and adhering to a balanced diet rich in antioxidants and healthy fats, men can enhance their reproductive health.
Next, we’ll take a look at fertility diets for men.
The Fertility Diet: Dietary Recommendations to Enhance Male Fertility
There are many testosterone-killing activities common in our modern world, but diet is another major factor. If you’re looking to conceive, consider going on the fertility diet. This might look like making some changes to what you do and don’t consume.
The University of Chicago Medicine reports, “Men who ate higher amounts of fruits and veggies, particularly green leafy vegetables and beans (legumes), had higher sperm concentrations and better sperm motility compared to men who ate less of these foods. This is not surprising since plant-based whole foods are high in antioxidants such as co-enzyme Q10, vitamin C, and lycopene.”
1. Try the Mediterranean Diet
The heart-healthy Mediterranean diet is rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil. It has many health benefits and has been linked to improved semen quality.
News Medical reports, “Popular for its potential health benefits, the Mediterranean diet demonstrates positive associations with male reproductive health, including improved semen quality attributed to its anti-inflammatory and antioxidant properties. Evidence suggests that optimal adherence to this diet may lower the risk of various chronic diseases and potentially enhance male fertility by addressing metabolic factors affecting sperm function.”
The Mediterranean diet’s anti-inflammatory properties and high levels of antioxidants also help protect sperm from oxidative stress.
2. Increase Omega-3 Fatty Acids Intake
Omega-3 fatty acids, found in fish oil, flaxseeds, and walnuts, are known to enhance sperm quality and motility. Incorporating these foods into your diet can support overall reproductive health.
Verywell Health reports, “Fish oil may improve fertility in men by enhancing sperm quality and motility. The omega-3 fatty acids found in fish oil help reduce inflammation and oxidative stress, both of which can harm reproductive health. Studies have shown that a higher intake of omega-3s is linked to better fertility and overall reproductive function in men.”
Fish oil may also have the power to boost sperm count and even help with erectile dysfunction! Still, see a doctor if you think ED drugs like Cialis or Viagra may be right for you.
3. Consume Antioxidant-Rich Foods
Antioxidants such as vitamins C and E, selenium, and zinc play a crucial role in protecting sperm from oxidative damage. Foods like berries, nuts, seeds, and leafy greens are excellent sources of these nutrients.
4. Limit Processed and Red Meats
High consumption of processed and red meats has been associated with lower sperm quality. Opt for lean proteins such as poultry, fish, and plant-based sources to improve fertility outcomes.
5. Moderate Alcohol and Caffeine Intake
Excessive alcohol and caffeine consumption can negatively affect sperm. Limiting these substances can help improve semen quality.
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