Women’s bodies are often the focus of fertility guidance, and getting your body ready to grow a baby does may take some careful planning, but today’s post is all about how your partner can make some changes to improve your chances of a healthy conception.
Sperm develops over 100 days, so any lifestyle and diet changes will take a while to effect the quality and quantity of sperm. Male fertility problems in essence fall into three categories; too few sperm, no sperm or transportation problems. Sometimes medical management is required, sometimes lifestyle and diet changes can improve things.
Diet to improve male fertility
Focus on eating varied balanced diet. Foods and supplements with Vitamin C and E may help improve sperm quality, by decreasing the number of free radicals which can affect sperm membranes. Foods that are high in antioxidants are berries, kale, Brussel sprouts, broccoli, garlic
Zinc, fish oils (Omega 3) and selenium have all also had results improving sperm quality.
Lifestyle changes for male fertility
- Aim to reduce stress as when we’re in a ‘fight or flight’ mode reproductive functions take second place to those systems needed for running away from danger.
- Any medical conditions need to be managed, including any infections or low lying conditions.
- Avoid high temperatures like a sauna and tight fitting underwear
- Reduce alcohol consumption as this can lower sperm count, the breakdown of alcohol produces a metabolite that is toxic to sperm.
- Stop smoking – cigarettes and marijuana create oxidative damage which increases the risk of sperm abnormalities
As part of our Family Nutrition services we see couples trying for a baby, or thinking about starting this journey so we can work with both of you. Please get in touch if you’d like a joint or individual appointment. See Part 3 for a guide to Supplements for Fertility for some more tips for your nutritional support.