How To Boost Male Fertility & Support Sperm Health
Infertility is defined as the inability to conceive after one year of unprotected sex and affects 1 in 6 couples. While male infertility can be caused by various factors, the majority of issues are related to sperm production, function, and transport. Thus, sperm health is absolutely essential for healthy conception! Key indicators of sperm health include the following:
Sperm count: the amount of sperm per milliliter of semen
Sperm morphology: the size, shape, and appearance of sperm
Sperm motility: the ability of the sperm to efficiently move toward the egg
The primary test for male fertility involves a semen analysis which evaluates each of these parameters by taking a close look at sperm quality and quantity. It is important to note that a semen analysis does not test for any damages in sperm DNA and therefore should not be considered a comprehensive tool to evaluate male fertility.
Male fertility matters
Studies show that compromised sperm health accounts for as much as 40-50% of infertility in couples. In spite of this number being so high, fertility care focuses on treating females, leaving many health issues unaddressed. Additionally, the lack of knowledge and awareness around male infertility makes it challenging for males to receive quality medical care in a timely fashion. In my practice, I believe that male fertility is half the equation and optimizing male reproductive health can significantly influence conception and pregnancy outcomes.
Support a fertile state
It takes about 70-90 days for sperm cells to mature and grow, meaning sperm health can be optimized by implementing 3 months of lifestyle changes.
Be mindful of your diet: An anti-inflammatory or Mediterranean diet filled with brightly colored fruits and vegetables, lean proteins such as poultry and fish), fiber rich grains (think quinoa, oatmeal, whole wheat), and healthy fats have shown to improve the quality of sperm and overall fertility outcomes. A diet high in processed foods, sugar, and saturated fats can cause oxidative stress, which can contribute to DNA damage in sperm. Focus on consuming anti-inflammatory, antioxidant foods which can directly improve sperm count and quality as well as maintain metabolic health and feed your microbiome.
Move regularly: Moderate intensity cardiovascular and resistance training can positively impact sperm health by enhancing blood flow and improving testosterone levels. Keep it moving three to five times a week with light jogging, yoga, weight lifting, hiking, and competitive sports (wear a groin guard!). Be aware of too many high-intensity workouts or high endurance activities, as it negatively impacts sperm.
Hydrate: Dehydration can contribute to both reduced sperm quality, decreased semen volume, poor quality erections. Incorporate electrolytes (1 tsp salt with lemon water will do the trick) to boost hydration.
Reduce testicular impact: Testicular health contributes to sperm health, testosterone production, and sexual function. Avoid sitting for prolonged periods of time, which can trap heat around the scrotum. Similarly, avoid hot tubs, saunas, and tight fitting pants or underwear. Do not wait to address testicular injuries.
Understand toxic exposures: Endocrine disrupting chemicals wreak havoc on fertility by disrupting hormones and damaging the cells involved in spermatogenesis. Reduce plastic usage and be aware of the body care products and household products that can contain toxic chemicals. You can evaluate personal care products here.
Protect mental health: High stress and anxiety can impair the key hormones involved in sperm production. Stress can also impact sperm quality and reduce sperm concentration. Implement stress reduction techniques and have regular check-in’s with your partner, friends, or family. It is so important to maintain a support system during this process!
Incorporate key nutrients for healthy sperm: Oxidative stress is a major contributor to DNA damage and decreased motility in sperm. Nutrients with potent antioxidant properties such as green tea, CoQ10, and vitamin E are protective against oxidative damage. Studies show antioxidants can improve sperm concentration and motility while reducing DNA damage in sperm. Omega-3 fatty acids are essential for building healthy sperm. Docosahexaenoic acid (DHA) is a major component of sperm cell membranes and is vital for sperm motility. Additionally, this study shows that fish oil supplementation increased sperm count and improved testicular function.
In my practice, I hold both partners to the same standard of preconception care to maximize chances of a healthy baby.
Fertility is a marker of overall health and preconception care involves a comprehensive evaluation of your whole-body health by screening for metabolic conditions, nutrient deficiencies, hormonal imbalances, autoimmune conditions, and environmental exposures. Schedule a free consultation to see how we can take a deep dive into your fertility and overall health.
Disclaimer: This website is intended solely for educational and informational purposes and does not constitute the provision of medical advice or professional services. The information presented here should not be used for diagnosing or treating health conditions. Individuals seeking personal medical advice should always seek the guidance of your doctor or another qualified health provider regarding any medical condition.
References:
https://my.clevelandclinic.org/health/diseases/16083-infertility
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4691969/
https://www.mdpi.com/2072-6643/14/19/3914
https://pubmed.ncbi.nlm.nih.gov/32316195/
https://onlinelibrary.wiley.com/doi/abs/10.1111/and.12793
https://www.mdpi.com/2072-6643/14/19/3914
https://tau.amegroups.org/article/view/19857/html
