June 14th to 21st is Men’s Health Week and provides a great opportunity to discuss male fertility.
Interestingly when discussing fertility, female reproductive health is often front and centre.
However, did you know that men account for one third to a half of difficulties in conceiving?
Evidence suggests this is due to a decline in sperm quality – in fact since research began in the 1970’s sperm concentration in western men has been declining at a rate of 1.4% – or 52.4% in total!
When looking at sperm quality we are looking at three major things; the quantity of sperm (how many sperm there are within the semen), the motility (how well the sperm can move or ‘swim’) and the morphology (if the sperm appear normal in their shape and size).
Excluding any major physical defects, dietary and lifestyle changes can help to improve the quality of a man’s sperm. The causes of poor sperm quality in men are usually multifactorial and advise will therefore be specific to the individual.
A diet rich in omega fatty acids, various vitamins (C, D, E & all the Bs), minerals (zinc, selenium) and antioxidants is important – fish, shellfish & seafood, poultry, nuts, beans, whole grains (such as quinoa, oats, barley and brown rice), dark chocolate and fresh fruits and veges are all good sources.
Try to avoid or limit any foods that are heavily processed, high in saturated or trans fats or high in sugar. This includes things like processed meats (salami, ham, bacon, sausages), full-fat dairy products, soy products, soft drinks and alcohol.
Avoid cooking your balls! Your balls like to be slightly cooler than the rest of your body (they function best at 34 degrees to be exact – this is why they hang lower when they are warmer). You can keep your balls cooler by:
- Ditching clothing that hold your balls tightly against your body (skinny jeans, lycra cycling gear and tight underwear!)
- Sticking to showers – hot baths, saunas & spa pools will overheat your balls.
- Keeping electronic devices away from your body – a mobile phone in the front pocket and working with a laptop on your lap are the major culprits here.
Keeping generally healthy means healthier sperm. This includes:
- Avoiding smoking and keeping alcohol consumption to a minimum.
- Exercising regularly (at least 30 minutes of exercise daily – even if it is just a walk!)
- Getting good quality sleep
- Engaging in (healthy) stress management practices
- Getting some acupuncture!
It’s important to note spermatogenesis (the development of new sperm) takes around 75-82 days, so when enacting changes to your lifestyle it will take a minimum of three months before you could expect to see any changes in sperm quality.
