Men’s Health Week 2023: Expert-approved ways to boost sperm health

A man's sperm count is affected by many factors and tends to decrease with age. A poor quality sperm or a low sperm count may make it challenging for conceiving. Male infertility, in many cases, is caused by some of the most casual habits. An unhealthy diet and irregular sleep routine are a by-product of our fast-paced lifestyle, making it imperative to take preventive measures against infertility. 

Here are a few lifestyle tweaks that will improve your sperm health.

Eat right

To support optimal sperm production and quality, it is essential to address any nutritional deficiencies such as vitamins C, D, E, zinc, selenium, folic acid, and omega-3 fatty acids. These are commonly found in natural sources like vegetables, fruits, whole grains, and lean protein. Dads-to-be should also consider incorporating antioxidant-rich foods such as walnuts. Zinc, in particular, can minimise the risk of impaired sperm production. It is found in abundance in animal foods like meat, fish, eggs, and shellfish.

It is also important to know what not to eat to maintain healthy sperm. Foods high in saturated fats and excessive intake of soy foods can affect the sperm

Manage stress better

Prolonged stress means elevated levels of cortisol (a stress hormone), which can have detrimental effects on testosterone levels. Milder forms of stress can be alleviated through relaxation techniques and simple activities such as walking in nature, deep breathing, meditation, exercising, yoga, or spending time with friends and loved ones.

Regular physical activity

Engaging in regular physical activity benefits overall health and boosts testosterone levels. Studies have shown that men who exercise regularly tend to have higher testosterone levels and better semen quality compared to inactive men. However, it is important to strike a balance as excessive exercise may have the opposite effect and potentially reduce testosterone levels. Moderate-intensity exercises like jogging, cycling, brisk walking, or swimming help maintain healthy body weight, reduce stress, and improve blood circulation.

Reduce exposure to heat

The testes are located outside the abdomen in scrotal sacs because they require a lower temperature than the body. Excessive heat exposure to the scrotal region can adversely affect sperm production. To maintain normal sperm production, it is advisable to avoid using excessively hot water during showers, hot water tubs baths, or saunas.

Opt for loose-fitting underwear, settle on baggy clothing, and try not to wear tight-fit pants that can increase testicular temperature. Limit expanded times of sitting, particularly with a PC on your lap, as the intensity of heat produced can influence sperm quality. 

Reduce radiation exposure

Exposure to radiation from mobile phones and laptops has been linked to decreased sperm count and motility. Minimising direct and prolonged exposure to these devices can help safeguard fertility.

Reduce smoking and alcohol consumption

Smoking and alcohol consumption have been shown to decrease sperm count and motility. Therefore, it is highly recommended to quit smoking and limit alcohol intake when trying to conceive.

Supporting sperm well-being is a fundamental part of men's general prosperity and reproductive potential. By maintaining a healthy lifestyle, practising consistently, avoiding stress build-up, staying away from testicular overheating, and limiting alcohol consumption, men can fundamentally further develop sperm quality and keep up with increased reproductive potential. Remember, consulting a medical specialist having some expertise in fertility and reproductive health is suggested.

Inputs by Dr Niharika, Senior Fertility Specialist, Kamineni Fertility, Hyderabad and Dr Anindita Singh, Fertility Consultant at Nova IVF Fertility, Kolkata