Male infertility is more common than you might imagine. Worldwide, low sperm concentration, poor motility and abnormal morphology accounts for 20%-30% of all infertility cases. In fact, 1 in 3 cases are due to male issues alone. Unfortunately, most men don’t bother about their reproductive health, until they wish to have children.
However, taking care of sperm health way before planning a family is crucial. Take a look at these simple lifestyle changes that could make a huge difference.
Aim for Moderate Sex
Whether you wish for natural conception or are using artificial means, consider ejaculating at least twice a week. Research shows that even if you abstain from sexual activities for 3-8 days, it could prove beneficial for your fertility. Try not to indulge in regular sessions, since the testes cannot produce sperms so quickly. However, keep at it for a month, rather than just around the ovulation period.
Consume a Healthy Diet
The best fertility foods are those that are rich in Vitamin C and D. Try to ensure that your daily diet contains zinc, folic acid and antioxidants. Eat lots of fresh fruits, vegetables, whole grains and healthy herbs. Avoid daily consumption of trans fat and alcohol. Also incorporate fenugreek supplements, ashwagandha and maca root, if possible. Try to prevent obesity, since it can interfere with sperm count and lower your libido too.
Quit Smoking and Alcohol
Most fertility tests for men have unsatisfactory outcomes due to poor lifestyle choices. Smoking can directly affect semen quality and reduce the sperm count and shape. High alcohol intake is also associated with poor sperm health. If you are unable to quit, cut down the consumption to moderate levels. One drink a few times a month is acceptable.
Get Enough Exercise
Outdoor or indoor physical activities, like running on treadmills, jogging or swimming, can help control body weight. Consistent physical exercise minimizes the levels of stress and anxiety too. It can raise cortisol levels, which can help balance levels of the male hormone, testosterone. Being overweight or underweight can disbalance the hormones, leading to low fertility. Keep checking your BMI and set a realistic health goal.
Avoid Excess Heat
Regular hot showers, sauna sessions or non-breathable fabrics can heat up the testicles. Avoid tight pants which, can block air flow. Sperms start to die out due to heat, leading to infertility. Also, avoid sitting at one place for long periods of time and using the laptop on your lap. These can also elevate the temperature of the testicles. However, hot soaks once or twice a week are fine. On the other hand, don’t put in extra efforts in cooling down the testicles either.
Additionally, make it a point to indulge in safe sex when you are not trying for a child. This can keep you protected from sexually transmitted diseases. When it comes to pregnancy, get a fertility tests for men done and adopt the appropriate steps.
