How to improve sperm health for fertility and reproductive success? Read on to discover easy, practical, and evidence-based tips you can start implementing in your daily lifestyle now.
Statistically, half of all couples trying to conceive will get pregnant within 2-3 months of trying, and up to 92% will get pregnant within one year. However, these statistics do not favor the many couples seeking assistance from us in their journey to parenthood.[1-3]
In saying this, it is essential to point out that male factors, such as abnormalities in sperm, have been found to represent approximately 40-50% of the reason some couples have difficulty conceiving or taking a healthy pregnancy to term.[1-3]
However, in many cases and with sufficient time, natural treatment methods can dramatically improve the quality of sperm health parameters. Although, at least 120 days of preconception preparation with targeted treatment is required before definite developments can be possible to sperm health.[4]
7 Ways to Improve Sperm Health Naturally
Men must generally avoid the heat, toxic environmental exposures, and oxidation to ensure optimum sperm health. The key to achieving this is to be as diligent as possible with leading a healthy lifestyle while implementing effective natural strategies.[5]
For proactive ways to boost sperm quality, here are some tips you can start implementing:
1. Ensure that you are getting enough zinc.
Zinc is the ‘male fertility mineral’ necessary for healthy testes and optimum sperm count, motility, and shape. Some of the best foods packed with zinc for sperm health include beef, lamb, spinach, and pumpkin seeds.[6-8]
2. Take your fish oils.
Fish oils are rich in omega-3 fatty acids promoting male reproductive health. The sperm depends on high fatty acid content to provide its cell membrane with the fluidity crucial for fertilization.[9,10]
However, these fatty acids are easily damaged. As a result, sperm becomes particularly vulnerable to attack by free radicals (molecules responsible for damaging healthy cells) and lifestyle factors promoting oxidative stress. Examples include smoking, drinking alcohol, and exposure to hazardous environmental chemicals.[11,12]
Without the proper level of antioxidants required to protect the body against free radicals, essential fatty acids can be a double-edged sword associated with reduced fertility potential.
So what is the solution for maintaining the optimal health of sperm? Supplementation prescription with a combination of high levels of antioxidants and omega-3 fatty acids.[9-15] Talk to a practitioner before taking any supplements and avoid self-prescription for the best results. You may read 7 Reasons Why You Should Never Self-Prescribe for more information.
3. Be cool - literally.
As best as you can, try to avoid overheating the testicles. Hence opt for boxer shorts than briefs. Avoid crossing your legs as well.
Research shows that squashing the testes for long periods can harm nerves and temporarily impede blood flow. It can cause tingling and numbness in the entire reproductive region and may lead not only to infertility but erectile dysfunction eventually.
If your job involves sitting for long periods, get up and walk around to cool things down. In addition, you should avoid using heated car seats altogether and stir away from hot baths, spas, and saunas.[16-19]
4. Avoid plastics.
Plastic is not fantastic, especially concerning fertility, as it can harm sperm quality.
Plastics can cause hormonal imbalances, exerting an oestrogenic effect upon reproductive organs, which reduces testosterone production. Inadequate testosterone can decrease sperm count and may even lead to other abnormalities.
The key is to avoid plastics as much as possible, particularly plastic containers, water bottles, plastic food wraps, etc., and use glass whenever possible.[20-22]
5. Reduce your radiation exposure.
Did you know that the last place you should put your mobile phone is in your pocket? Sperm cells are susceptible to radiation and will suffer from exposure. Hence for better sperm health, it is best to safeguard yourself from radiation.
Relatively high or constant exposure to radiation of any kind imposes risks to both reproductive and general health. However, avoiding all forms of radiation can be challenging, mainly because technology is now a regular and significant part of our daily lives.
The good news is that reducing dangerous exposure is feasible.
Replacing your habit of having your phone in your pocket is one way. Ensuring you do not have any electrical equipment in the bedroom is also already a tremendous positive start.[23-25] The hours you sleep are potentially the only time you are not constantly exposed to radiation in your day.
6. Educate yourself about reproduction-harming chemicals.
Not only can toxins from chemicals harm general health, but they can also kill or damage sperm to a level that renders them unable to affect a healthy conception, causing infertility or contributing to recurrent miscarriages.[26-29]
Many chemicals in our environment are hormone disruptors. Hence a practical solution is to avoid chemicals wherever possible – from cleaning products and pest control to paints, building materials, heavy metals, and more. If you cannot avoid them altogether, reduce your exposure.
Do your homework to find out what to keep an eye on. Ensure you use every protection when dealing with chemicals and other toxic hazards.[26-29] Opt for safer alternatives to chemical-containing products you use.
7. Clean up your diet and lifestyle.
Cut out junk food, cigarettes, alcohol, caffeine, and sugar. Base your meals on fresh, unprocessed, vital foods every day. The healthier your diet and lifestyle, the more optimum your fertility.[30-36]
If you want guidance on improving sperm health through healthy eating, we offer fertility diet plans to support you in eating your way to parenthood. Available by subscription, these meal plans put you on track for a healthy sperm diet.
Final Thoughts
Naturally boosting sperm health and fertility are not just confined to the ways mentioned in this article. However, they are good starters to getting closer to your desired reproductive outcome.
Remember that positive changes to optimize your general health will also remarkably positively impact your fertility – and the benefits do not stop there.
But in saying all that, when you and your partner are trying to conceive and wondering how to make sperm healthy for pregnancy, the most basic and direct answer would be making better choices – not tomorrow, but TODAY. Your prospective child’s life depends on them.
In ensuring you are doing your best now, you are deciding your legacy in the form of your offspring.
Want to know fertility treatment outcomes with 95% accuracy?
References:
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[3] Levine, H., et al. Temporal trends in sperm count: a systematic review and meta-regression analysis. Human Reproduction Update, 2017. 23(6). PMID: 28981654.
[4] Campagne, D.M. Can Male Fertility Be Improved Prior to Assisted Reproduction through The Control of Uncommonly Considered Factors? International Journal of Fertility and Sterility, 2013. 6(4). PMID: 24520443.
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