Health, Lifestyle, Nutrition
Male infertility accounts for approximately 40% of all fertility problems faced by couples. It is a growing problem that is finally getting the recognition it deserves and with this recognition comes new methods of treating and preventing it. Now, depending on the cause of the male infertility, it may or may not be able to be treated or prevented naturally. However, for the causes that are able to be treated, it is much easier than female infertility.
The single most effective way to prevent male infertility is to live a healthy lifestyle. Nutrition, exercise, clothing, weight management, and other miscellaneous activities are all important aspects of fertility health. Let’s take a closer look at each of these aspects.
Nutrition:
Controlling what you put into your body can have a very positive or negative impact on how your body functions, including your sexual reproduction. Here are a few items of interest:
You should AVOID the following…
1. Alcohol — Excessive alcohol consumption lowers the body’s production of the male hormone testosterone. A lack of this hormone can severely affect sexual functioning.
2. Caffeine — Too much caffeine makes sperm sluggish and unable to reach, penetrate, and fertilize the egg.
3. Tobacco – Smoking lowers both sperm count and motility. So, if you smoke try to quit.
4. Recreational Drugs – Marijuana, cocaine, and other illicit drugs decrease testosterone levels and sperm production.
5. Anabolic Steroids – Taking this type of steroids can result in a complete lack of sperm in the semen and testicular shrinkage. Usually within 10 – 20 months, the effects of this substance will reverse itself, but in the meantime, it will prohibit conception.
6. Saw Palmetto – This is herbal supplement that men take for its prostate health benefits but is has a negative effect on fertility by blocking the production of testosterone and sperm.
7. Cimetidine – This a commonly prescribed drug for treating ulcers, however it can decrease testosterone levels so if you are taking this while trying to conceive, you should consult with your doctor about temporarily stopping this medication.
You should INCREASE the following…
1. Vitamin C and E – The antioxidants found in the foods that are high in these vitamins have been shown to protect the sperm’s DNA, making it healthier.
2. Seleniun
3. Zinc – The testes and prostate contain high levels of zinc which supports sperm count and motility.
4. Arginine – Found in many different types of nuts, this has been shown to increase sperm count and motility.
5. L-Carnitine – This is a highly concentrated amino acid located in the epididymis (which is where sperm matures) and is responsible for improving the motility of sperm.
Exercise:
Although regular exercise is imperative for living a healthy life and maintaining an optimal weight, it should be done in moderation. Too much exercise or rigorous exercise can impede fertility because it decreases the amount of testosterone in your body which in turn, lowers your sperm count. It is recommended that you engage in 30 minutes of mild exercise per day, 3 days per week.
Clothing:
There is an age old debate regarding men and whether they should wear boxers or briefs. In short, the answer is boxers. This is why: Sperm needs to remain at a temperature below that of the normal body temperature of 98.6 degrees to be at optimal health. Briefs tend to fit tighter than boxers and can cause the groin area to overheat, reaching temperatures higher than 98.6 degrees which causes the sperm to die or not function properly.
Weight Management:
The importance of maintaining a healthy weight cannot be stated enough. Men who are overweight have extra layers of fat around the testicles, raising the temperature above 96 degrees. This can lead to decreased sperm production and sperm motility problems. In fact, a recent study conducted by the National Institute of Environmental Health Sciences found that a gain of 20 pounds can increase the risk of infertility by almost 10 percent.
Other Common Activites:
In addition to the nutritional, exercise, and clothing requirements discussed above, there are some other activities that need to be addressed.
Hot Tubs / Saunas / Steam Baths – Try to completely avoid using these or severely limit your time spent in them as they will raise your body temperature, including the temperature in your groin area. This can impair your sperm production.
Laptop Use – Because a laptop produces a fair amount of heat and sits on your lap, in the groin region, it can increase your temperature.
Environmental Toxins – Certain jobs such as landscaping, painting, and construction, can expose you to some very harmful toxins that can impede fertility. If at all possible, try to completely eliminate these activities while trying to conceive.
Bicycling – Surprisingly, this simple activity can decrease sperm production due to the pressure of the bike seat on the testes.