Male Fertility: 5 Essentials to Boost Your Sperm Count
When it comes to reproductive health, our overall lifestyle (diet, physical activity, endocrine disruptors, tobacco, etc.) plays a major role in improving your chances of conceiving.
If you change your lifestyle, you can expect to see changes in your sperm count after only 3 months .
Why 3 months ? Because spermatogenesis, the process of sperm formation and maturation, takes 74 days.
Here is a list of 5 essential tips to improve your male fertility.
Tip #1: Healthy living above all 🥗
Ultra-processed food, tobacco, alcohol are factors that alter sperm quality in all parameters: sperm count, motility, vitality, shape, etc.
To act on your spermogram you can act on:
- Your diet: An unsuitable diet is responsible for 46% of infertility cases. To keep it simple, follow these two main rules:
- Favor raw food, homemade and seasonal as much as possible
- Limit your consumption of ultra-processed products, refined sugar and saturated fats (cold meats, cheese, etc.)
- Smoking is a major enemy of a couple's fertility because it will reduce sperm quality, increase the risk of miscarriage , and decrease your chances of success if you are undergoing ART. Nothing good, then, but we are in the "easier said than done" category here, so don't hesitate to get help to quit.
- Alcohol , like tobacco, has a negative impact on sperm quality. Ideally, you should stop at least 3 months before trying for a baby and, ideally, you should limit your consumption significantly (less than 5 drinks per week).
Tip #2: Get rid of chronic stress 🧘♀️
Stress will disrupt hormonal balance but also cause damage to sperm.
The key: find out what's causing your stress and try several methods to reduce its impact. You can try the following methods: breathing, meditation, sophrology, yoga... It's up to you to find what really makes you feel good!
The bad idea: Excessive exercise to relieve stress. Too much exercise can disrupt your hormonal balance.
Tip #3: Move 🏃
A sedentary lifestyle can lead to a decrease in fertility for several reasons:
- Hormonal imbalances
- Overweight or obesity which can cause erectile dysfunction
- Poor blood circulation
- Increased testicular temperature (we'll talk about this again in tip no. 5)
Tip #4: Keep the waves at bay ❌📱
Avoid putting your phone in your pants pocket. The proximity between your testicles and your phone actually harms sperm quality.
Tip #5: The testicle temperature 🔥
Testicular compression and temperature are important for quality spermatogenesis . The testicles have a lower temperature than the rest of the body to create favorable conditions for sperm creation and survival.
The basic rules to follow:
- Avoid wearing pants or boxers that are too tight
- Limit your bike rides
- Do not place your computer directly on your legs
- Avoid taking baths that are too hot and too long.
An extra tip: practice perineal cryotherapy, which involves cooling the testicular area. This technique has been shown to improve blood circulation in the pelvic area, keep the testicles at the right temperature, and boost libido!
Jennifer is a naturopath trained in micronutrition. She helps women naturally take charge of their health, fertility, and motherhood.
https://www.instagram.com/jennifernaturopathe
