Fertility issues are a problem many couples face. Yet no one talks about it. People get embarrassed to talk about it, especially women. Society and the woman accuse themselves as the reason behind failed conception.
But, in truth infertility is a very common issue. It affects about one in every six couples, and researchers estimate about one in every three cases is due to fertility problems in the male partner alone 1.
Male infertility in the last 50 years has been steadily declining. A study reported that there has been a 50% decline in sperm count in the last 60 years2. The fertility rate in men younger than age 30 years has also decreased worldwide by 15% 3.
Male fertility refers to a male’s sperm concentration and/or motility and/or morphology3. The reason for the decline can be linked to the increasing unhealthy habits. According to research, a poor diet and excessive alcohol consumption can reduce the quality and quantity of sperm.
8 Ways Men Can Improve Their Fertility Are
1. Exercising :
Exercising on a regular basis can increase testosterone levels and enhance fertility, in addition to being good for your overall health. According to studies, men who regularly exercise have higher levels of testosterone and better sperm quality than inactive men. Excessive exercise, on the other hand, may have the inverse result and potentially lower testosterone levels. If you don’t exercise often but want to enhance your fertility, make physical activity one of your top priorities.
2. Increase intake of Vitamin D :
Vitamin D may be beneficial to both male and female fertility. It is yet another nutrient that has the potential to increase testosterone levels. According to one observational study, men deficient in vitamin D were much more likely to have low testosterone production. These findings were supported by a controlled study of 65 males with testosterone and vitamin D deficiency.
3. Avoid excessive alcohol and drug use :
There have been few controlled studies that have looked into the relationship between sperm health and drugs. This is due to the fact that testing illegal substances can raise ethical concerns. However, a 2018 study linked worldwide drug use, such as alcohol, marijuana, and cocaine, to decreased sperm production4.
4. Including antioxidants
Antioxidants are compounds that aid in the deactivation of free radicals, which cause cell damage. Several vitamins and minerals function as antioxidants, and some research has linked antioxidant consumption to increased sperm count.
Antioxidants that could contribute to a healthy sperm count, according to a 2019 review, include -beta-carotene lutein, beta-cryptoxanthin, and vitamin C
5. Inculcate Zinc Supplement In Your Daily Diet
Zinc has many unique properties that help in many body functions. It is especially essential for males, as it helps in the production of sperm. It is also a hormone balancer which helps males in their testosterone, prostate and sexual health. Zinc deficiency is also linked to decreased formation of fertile sperms and can cause abnormalities in the sperm. Zinc deficiency can also lead to a decrease in serum testosterone concentration5.
So ensure you include zinc in your diet. It is recommended to supplement zinc as your body is not capable of storing this mineral. Thus, to supply your body with zinc daily, you must use zinc supplements.
6. Decrease exposure to electromagnetic force
A 2011 Finnish study of 858 young men’s sperm counts over three birth years concluded and traced the ill effects of EMFs (electromagnetic force). The contemporary and rapidly detrimental trends suggest that these root causes are somewhat preventable. Given the growing evidence of substantial health impacts, including the potential adverse effect on fertility, people must learn how to safeguard themselves and minimize the risks.
People can take the following steps to reduce their electromagnetic force exposure, which may help them preserve their fertility:
Avoid carrying a cell phone in your trouser pockets.
Avoid massaging while holding your phone at your waist.
Do not use a laptop on your lap.
7. Minimizing exposure to microplastics
Microplastics are carriers of pollutants such as ions, toxic metals, and water-insoluble organic compounds, which can have serious health consequences if consumed regularly. Dangerous Microplastics are any plastic relic less than 5 mm in size, rather than a specific type of plastic. Avoiding the use of plastic and plastic products can help to reduce exposure to microplastics.
8. Avoid using polyester Underpants
A study recorded that the men wearing polyester underpants started showing signs of decreased sperm production in just a few days (120-60 days). They also reported a decrease in testicular volume and rectal-testicular temperature6. So avoid using polyester underpants and use cotton ones.
