9 Ways to Boost Man’s Fertility

9 Ways to Boost Man’s Fertility

Fertility is a natural ability to produce offsprings. Generally, a man’s fertility is linked to its sperms. Following factors are the indicators of Men’s fertility:

  • Sperm Count

Sperm count is one of the factors which determines men’s fertility. Men are most likely to be fertile if at least 15 million sperm per milliliter is present in the semen discharged in a single ejaculation. Too little sperm count in an ejaculation indicates low fertility.

  • Sperm Movement

Sperm movement or motility is also an important indicator of men’s fertility. Sperm must move through a woman’s cervix and uterus to reach and fertilize an egg. Motility of sperm indicates fertility while movement less than 40% indicates low fertility.

  • Sperm Structure

A normal sperm has an oval head and long tail. The tail helps in movements. The normal shape and size of sperm also determine fertility.

  • Semen volume

The volume of semen is also important to carry sperms through the female reproductive tract.

Factors affecting Man’s Fertility  

Various factors like, environmental, genetic, and Medical can affect men’s fertility. Some of the factors which affect male fertility are the following:

  • Improper functioning of the pituitary gland can affect fertility. Pituitary gland signals the testicles to produce testosterone and its inactivity can cause lower fertility.
  • Sperm transport disorders
  • Testicular disease
  • Aging also plays an important role in fertility. Sperm motility and sperm count decreases with age especially after age 50 which cause lower fertility.

Alex Kim, an infertility specialist at Palo Alto Medical Foundation says that,

“About 15 percent of infertility is unexplained”

“Of the remaining 85 percent, roughly 30 percent is solely related to the woman while 30 percent is linked to the man. The remainder is a combination.”

Also read- Sexuality can be Predicted by having a Look at the Index and Ring Finger – Research Says

Ways to Boost Man’s Fertility

Adopting healthy lifestyles and avoiding unhealthy lifestyles can improve fertility. Some of such ways for boosting men’s fertility are the following:

1- Weight Management

Studies show that weight affects fertility. Increase in body mass index (BMI) causes a decrease in sperm count and sperm movement.

2- Stress Management

Stress management is important to live a healthy life. Studies suggest that stress decreases sexual activities. It also affects hormonal production required to produce sperms.

Dr. Ezzati says that chronic anxiety hinders fertility. Dr. Kim also says that stress reduces ejaculation and sexual performance. It also reduces sperm count. Studies show that stress-reducing mind-body programs can be helpful in inducing fertility.

Also read- Is Chancroid a Sexually Transmitted Disease?

3- Control of Alcohol Consumption

Heavy alcohol consumption causes a decrease in testosterone production, impotence. In this way, it also lowers sperm production. Therefore, one should limit alcohol consumption.

Dr. Ezzati says that

“Alcohol can cause erectile or ejaculatory dysfunction and impact sperm shape and motility,”

“Men who want to be fathers can have an occasional glass of wine or beer. But anything more than a social drink may impede fertility.”

4- Avoid Smoking Cigarettes and Pot

Smoking also affects the rate of fertility. Men who smoke cigarettes mostly have low sperm counts.

Dr. Ezzati says that there are many pieces of evidence that prove the effects of marijuana on men’s fertility. Marijuana stimulates receptors in the brain which starts to affect sperm-production pathways.

The studies of Dr. Kim also say that marijuana reduces the sperm count and its motility.

5- Lower Soy consumption

High soy intake affects fertility and lower sperm count. Therefore, men should lower the intake of soy-based foods, like:

  • Tofu
  • Soy milk
  • Soy sauce
  • Miso
  • Tempeh

6- Prevent STD

Sexually transmitted diseases like, gonorrhea and chlamydia can cause infertility in men. Therefore, men should be careful with their sexual activities to prevent such diseases.

Also read- Importance Of Healthy Eating For Sexual Health

7- Toxin Prevention

The high amount of exposure to industrial chemicals, pesticides, and other toxins can affect fertility. Exposure to heavy metals like lead also affects men’s reproductive system and its fertility. Men should be careful while working with such toxins. One should wear protective equipment and clothing to avoid skin contact with chemicals.

Radiation affects the reproductive system of men. It lowers sperm production and causes infertility that can be permanent.

8- Aerobic Exercises

Dr. Ezzati says that the aerobic exercises improve the natural capacity of men to produce sperms.
Working out helps in the increase of body’s cache of antioxidants. In this way, it prevents the interference of free-radical molecules and promotes sperm production.

9- Healthy Diet

Diet rich in antioxidants helps in the improvement of sperm health. Following nutrients and can help in the increase in men’s fertility.

Zinc

Zinc intake can help in the regulation of sperm count and quality. Infertile men are found to have a lower zinc level as compared to men who are fertile.

Following diets are a source of zinc:

  • Dairy
  • Oysters
  • Whole wheat grain products
  • Shellfish, such as crab and lobster
  • Red meat
  • Poultry
  • Fortified breakfast cereals
  • Nuts
  • Beans

Folate

Sperm health can also be improved with folate intake. Folate is a vitamin B.  The low levels of folate increase the chances of sperm DNA damage. Low folate also lowers sperm quality and its total count.

Following vegetables and fruits contains a high amount of folate:

  • Flour products, like pasta and bread
  • Whole grains
  • Fortified breakfast cereals
  • Green leafy vegetables, such as spinach, asparagus, romaine lettuce, Brussels and sprouts
  • Fruits such as oranges
  • Nuts
  • Beans and Peas

Vitamin C

Vitamin C is an antioxidant and increases male fertility. The use of vitamin C improves sperm count, motility and its morphology.

Following foods is a rich source of vitamin C:

  • Sweet peppers
  • Citrus fruits
  • Kiwi
  • Strawberries
  • Cantaloupe
  • Vegetables like broccoli, Brussels sprouts, potatoes, tomatoes, and cabbage
  • Fortified breakfast cereals
  • Dairy

Vitamin D

Studies have shown that the use of Vitamin D increases testosterone production and sperm motility.

Following foods are the source of vitamin D:

  • Oily fish like salmon, tuna, and mackerel
  • Cheese
  • Egg yolks
  • Mushrooms
  • Beef Liver
  • Fortified milk
  • Yogurt

Vitamin B-12

Vitamin B-12 also plays an important role in overall sperm health. Studies show that it improves sperm count and its motility. It also reduces sperm DNA damage caused by free radical molecules.

Following foods is a rich source of Vitamin B-12:

  • Fish and other seafood
  • Meats
  • Poultry
  • Nutritional yeast
  • Fortified breakfast cereals
  • Dairy products, like eggs and milk

Coenzyme Q10

Coenzyme Q10 is an antioxidant that is required by all living cells for their functioning. Studies show that the use of CoQ10 supplements increase semen quality in men and increases fertility.

Following foods is a rich source of coenzyme Q10:

  • Poultry
  • Meats especially beef
  • Fish like, trout and herring
  • Soybean oil and canola oil
  • Nuts and seeds, especially sunflower seeds, pistachios, and peanuts

Sources

https://www.sutterhealth.org/health/fertility/8-ways-to-boost-mens-fertility

https://www.ncbi.nlm.nih.gov/pubmed/30196939

https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/fertility/art-20047584

 

Hilary Jensen

Hilary is a Food Science and Nutrition graduate with specialization in diet planning and weight loss. She enjoys reading and writing on Food, Nutrition, Diet, Weight Loss, and General Health.

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