Lifestyle & Habits Affecting Male Fertility: What to Avoid & What Can Improve Sperm Health

When‍‌‍‍‌‍‌‍‍‌ a couple comes to a conclusion that they want a baby, in most cases people take for granted that the bodies will work together without a problem.

But, sometimes, the body refuses to go along with the plan, and that can be confusing, irritating, and emotionally draining, especially for men who are not used to talking fertility openly.

A lot of men believe that male fertility is only dependent on sperm count; however, it is a lot more than that. It is a matter of:

— Hormones
—Habits
—Stress
—Sleep
—Nutrition
—Age
—Exposure to the environment

and sometimes, without knowing it, typical lifestyles gradually lower sperm health.

What is wonderful is that?

Most male fertility problems can be contributed to a single factor and can be reversed just by figuring out what is damaging the sperm quality and making small but consistent changes.

Thus let us have a frank talk on which is helping, which is hurting, and what really makes a difference.

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Healthy sperm require three things:

Good number (sufficient sperm)
Good motility (movement ability)
Good morphology (shape and structure)

If any of these are lowered, it may take longer for conception to occur, but with the right approach, there is usually a possibility of getting it back to the normal level.

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Habits That Can Harm Male Fertility

It is very significant to first remove the factors harming sperm health before you think of adding supplements or taking treatment.

Below are the major lifestyle habits which result in fertility getting worse:

1. Smoking

A cigarette is full of harmful substances that cause DNA of sperm to be damaged, sperm count to be decreased and sperm motility to be changed. One thing that men may find it hard to accept is smoking is as devastating for fertility as it is for the lungs. But that is exactly the case.

2. Alcohol

Either a moderate or heavy alcohol consumption may result in testosterone level lowering, sperm production weakening, and sexual performance being negatively affected. The process of cutting down frequently brings about the change within several months.

3. Testicles are Overheated

To be able to produce sperm, the correct temperature of the testicles should be slightly less than the body temperature. So activities such as: sitting with the laptop over your legs, going to the sauna or the steam room very frequently, long bike rides with tight gear and tight underwear wearing may all result in sperm health being negatively affected. Changing to the fabric that is well-ventilated and free from heat is the best way to overcome this problem.

4. Stress

Stress mainly affects hormone balance - testosterone in particular. Men are always reluctant to talk about stress, but fertility specialists constantly observe that it is the main cause of their problems. The ways of relaxing, seeking therapy, doing some kind of physical activity or even just taking shorter breaks from work can be of help here.

5. Lack of Sleep

Even sleep that is not enough to satisfy the need impacts the production of hormones which have a direct effect on both sperm quantity and quality. You should aim at getting 7–8 hours of sleep that is deep and undisturbed.

6. Steroids and Gym Supplements

One way that muscle could grow fast is through the use of performance-enhancing steroids - however, sperm production can be heavily affected by this method and the user may become infertile quickly. Besides, a few unregulated protein supplements may also create a hormonal imbalance in the body. It is better to take the natural way if you are still determined to achieve your fitness goals and hence, your fertility will be kept intact.

7. Poor Diet

Consumption of highly processed fast food items, taking sugar in an excessive amount, and unhealthy fats all facilitate the process of oxidative stress, which in its turn causes damage to sperm cells. Many people often forget that food has a much bigger role to play than they realize.

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Habits That Can Improve Fertility

Just as some habits harm sperm health, others support it.

1. Proper, Nutritionally Complete Diet

Introduce to the body the following nutrient-rich products: Zinc, Omega-3 fatty acids, Vitamin C, Vitamin D, Antioxidants Leafy greens Nuts (mainly walnuts) “Food isn’t a substitute for treatment if there is a need — however, it can makes the results better.”

2. Regular, Moderate Exercise

Exercise is a good blood circulation, hormonal balance, and general body fitness enhancer. But, at the same time, one should keep away from extreme workouts and the use of steroids as they can get backfired.

3. Having a Proper Weight

Both obesity and very low bodyweight can cause fertility problems. A well-proportioned body is a key to balanced hormones.

4. Supplements (Only Prescribed)

Most common supplements doctors recommend for sperm are:

Coenzyme Q10
Vitamin E
L-Carnitine
Omega-3
Selenium
Folic acid

However, don’t take prescriptions arbitrarily — always get a doctor’s opinion first.

5. Free of Toxins and Chemical Limitations

Pesticides, plastics (the use of plastic containers while heating food), and chemicals harm sperm quality. So what you can do is using glass or steel instead of plastic for the heating process of food.

6. Improved Work-Life Balance

Sometimes fertility gets better just because you put less physical and emotional pressure on yourself. Peace is also a great help for reproduction — the body works at its best when it is not in survival mode.

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How Long Does It Take to See Results?

Sperm take approximately:

72–90 days to regenerate.

That is why betterments are usually consistent with 3 to 6 months of effort.

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When Lifestyle Changes Aren’t Enough

It may be the case that, even after all these positive changes, pregnancy is not forthcoming. Do not take it as a failure, but rather as a need for medical examination.

Treatment such as:

Medicine
Varicocele surgery
IUI
IVF
ICSI

If there is a lack of lifestyle changes, these can help.

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Delhi Fertility Help

Delhi provides the opportunity to have access to state-of-the-art diagnostics and helpful fertility specialists who are always there to support and guide the couples through every step.

A place like PRAVI Global IVF Polyclinic is a center where a man can openly reveal his worries to a doctor without feeling judged, pressured, or embarrassed and yet getting the support he needs.

PRAVI Global IVF Polyclinic — Delhi
41, First Floor, Ring Road,
Block Q, Lajpat Nagar IV, New Delhi – 110024

+91 80091 ‍‌‍‍‌‍‌‍‍‌50040
info@praviglobalivf.in