The number of male infertility cases has risen in recent years, and it has made a lot of men worried about their reproductive health. Having poor sperm quality and a low sperm count, after all, makes conceiving a child with their partner difficult, which is why many men are seeking help from male fertility specialists to pinpoint the reasons behind their infertility. Through basic or advanced sperm tests, men can get a better understanding of their sperm health. This way, they can take the necessary steps to possibly increase their sperm count and produce healthier sperm.

Take note that some men may need to undergo medical treatments to combat male infertility. Others, however, may have to make healthy lifestyle changes to boost their chances of conceiving with their partner. Here are seven expert-recommended tips for enhancing sperm health that men can incorporate into their lifestyle.

Exercise Regularly

Regular physical activity is a great way to stay fit, but did you know that it can greatly contribute to your sperm health as well? Engaging in moderate-intensity aerobic exercise, such as jogging, swimming, or cycling, stimulates the production of testosterone, a hormone crucial for sperm production and maintaining a healthy libido. Exercise also helps improve blood flow to the testicles, which is essential to the delivery of oxygen and nutrients necessary for healthy sperm production.

Ideally, you need to exercise for at least 20 to 30 minutes, three times a week to keep your sperm healthy. You should also avoid engaging in frequent excessive or intense exercise, as it could end up having an adverse effect on sperm health. Overtraining or participating in extreme endurance activities can lead to prolonged increased levels of oxidative stress in the body and negatively affect sperm quality.

Get Enough Vitamin C

Vitamin C is a potent antioxidant that plays a crucial role in maintaining sperm health. Found abundantly in fruits and vegetables, vitamin C helps protect sperm cells from oxidative stress caused by free radicals—unstable molecules that can damage sperm DNA and impair sperm function, leading to reduced fertility. Consuming an adequate amount of vitamin C-rich foods or taking supplements can help neutralise free radicals and prevent oxidative damage to sperm cells. Studies have shown that men with higher levels of vitamin C in their diet tend to have healthier sperm, with better motility and morphology.

Take D-Aspartic Acid and Fenugreek Supplements

D-Aspartic acid (D-AA) and fenugreek are two things that have been studied for their potential to improve sperm health. The former is an amino acid that plays a role in the synthesis of testosterone. Research suggests that D-AA supplementation may help increase testosterone levels, which, in turn, can enhance sperm count and motility. The latter is an herb commonly used in traditional medicine and has been shown to have potential benefits for male reproductive health. Studies have suggested that fenugreek supplementation may help improve sperm count, motility, and morphology. Plus, fenugreek is rich in antioxidants, which can help protect sperm from oxidative damage.

While D-AA and fenugreek supplements show promise for enhancing sperm health, it’s essential to consult with your doctor and nutritionist-dietitian before starting any supplementation regimen. Individual responses to supplements may vary, and excessive doses can have adverse effects on the body. If you’re looking for a trusted male infertility specialist in New Zealand who can help, visit our contact page today and schedule a consultation with Dr. Amir Zarrabi at any one of our clinics. We have a clinic in Queenstown, Wanaka, Dunedin, and Auckland.

Eat a Healthy Diet in General

A diet rich in healthy fats, lean proteins, vegetables, fruits, and whole grains provides your body with essential nutrients and antioxidants. As mentioned earlier, antioxidants can help protect sperm from oxidative damage. Apart from this, however, healthy foods provide certain nutrients that have been specifically linked to improved sperm quality. Take fatty fish, flaxseeds, and walnuts, for instance. These foods are rich in omega-3 fatty acids, which may improve sperm count and motility. Leafy greens and lentils, on the other hand, are rich in folic acid (a.k.a. vitamin B9), which is crucial for sperm production and DNA synthesis.

More than maintaining a healthy diet, also avoid excessive consumption of processed foods, sugary snacks, and trans fats as these can have detrimental effects on sperm health. Maintaining a healthy weight is also important, as obesity has been linked to decreased sperm quality and fertility.

Minimise Stress

Chronic stress can negatively impact sperm health by disrupting hormone levels and increasing oxidative stress in the body. Elevated levels of stress hormones, such as cortisol, can interfere with the production of testosterone, while stress-induced oxidative stress can damage sperm DNA and impair sperm function. To minimise stress and its potential effects on your sperm’s health, incorporate stress-reduction techniques into your daily routine. Practice meditation, relaxation, and mindfulness techniques to help calm your mind and body, and make sure to make time for activities you enjoy so that you can prioritise self-care and manage stress effectively.

Reduce Your Alcohol Consumption

Excessive alcohol consumption has been linked to decreased sperm quality and fertility in men. Alcohol can interfere with hormone regulation, disrupt sperm production, and impair sperm motility and morphology. Chronic alcohol abuse can also lead to liver damage, which can further exacerbate fertility issues.

To support optimal sperm health, limit your alcohol intake or avoid alcohol altogether. If you choose to drink alcohol, however, do so in moderation. The recommended limit for alcohol consumption is up to 14 units per week for both men and women, spread over several days, with at least two alcohol-free days per week. Moreover, be mindful of portion sizes and avoid binge drinking. These can have detrimental effects on sperm health and your overall well-being.

Quit Smoking and Using Other Tobacco Products

Smoking and the use of other tobacco products aside from cigarettes have been strongly associated with impaired sperm health and fertility in men. The harmful chemicals found in tobacco smoke, such as tar and carbon monoxide, can damage sperm DNA, decrease sperm count, and impair sperm motility and morphology. Additionally, smoking can lead to oxidative stress, which further contributes to sperm damage.

Even independent of smoking, tobacco and its byproducts contain toxins that can still negatively impact sperm health. For instance, nicotine, one of the primary components of tobacco, has been shown to affect sperm quality by reducing sperm motility and increasing DNA fragmentation. Additionally, other chemicals in tobacco, such as cadmium and benzene, can also harm sperm function and DNA integrity.

Thus, if you’re an avid smoker, it’s crucial to quit smoking and avoid all forms of tobacco use to improve sperm quality and overall reproductive health. If you’re struggling to quit, consider seeking support from healthcare professionals, joining smoking cessation programmes, or using nicotine replacement therapies (NRTs).

Take note, however, that while NRTs can be beneficial for smoking cessation and reducing the harmful effects of smoking on overall health, their impact on fertility is still an area of ongoing research. Some studies suggest that nicotine itself may have negative effects on sperm quality and fertility, similar to those seen in smokers. However, other studies have found conflicting results, indicating that NRT may not have a significant impact on male fertility, especially when compared to the harmful effects of actually smoking tobacco. Ultimately, if someone is considering using NRT and is concerned about its potential effects on fertility, it’s advisable for them to consult with their doctor.

To increase your chances of conceiving with your partner, you have to take proactive steps to improve your reproductive health. By making healthy lifestyle choices like the ones in this article, you can support optimal sperm production and quality, enhancing your sperm health and fertility as a result.