Written by Vera Coetsee, Health and Nutrition Coach
20 May 2024
Male fertility is a critical aspect of reproductive health that is often overlooked or underestimated. While it is widely understood that female fertility plays a significant role in conception and pregnancy, the role of male fertility is equally important. In fact, infertility affects both men and women equally, with male factors contributing to around 30-40% of infertility cases.
Male fertility refers to the ability of a man to produce healthy, viable sperm that can fertilise a woman’s egg. This process is essential for natural conception and plays a crucial role in achieving a successful pregnancy. However, male fertility can be affected by a variety of factors, including genetics, lifestyle choices, age, and environmental factors.
Testosterone & Male Fertility
Low levels of testosterone can lead to a reduction in sperm count and motility, while too much testosterone can negatively impact sperm production. Natural ways to increase testosterone levels include:
- Eat a balanced diet: Consuming a diet rich in whole foods, including lean proteins, healthy fats, and plenty of fruits and vegetables, can help support healthy testosterone levels.
- Reduce stress: Chronic stress can negatively impact hormone levels, including testosterone. Finding ways to manage stress, such as through meditation, yoga, or relaxation techniques, can help increase testosterone levels.
- Exercise regularly (resistance training): Regular physical activity, particularly resistance training, has been shown to increase testosterone levels in men.
- Consider natural supplements: Some natural supplements have been shown to help increase testosterone levels in men. Be sure to consult with a healthcare provider before taking any new supplements.
Heat & Sperm Quality
High levels of heat can have a negative impact on sperm quality. When exposed to excessive heat, such as from hot tubs, saunas, or tight underwear, the temperature of the testicles can increase, potentially affecting sperm production and quality. To help maintain optimal sperm quality, it is important for men to avoid prolonged exposure to excessive heat and to take steps to keep the testicles cool, such as wearing loose-fitting underwear and avoiding hot tubs and saunas.
Nutrition & Male Fertility
Nutrition plays a big role in the health of sperm. Focus on increasing the following nutrients through your diet:
- Zinc: Zinc is crucial for sperm production and motility. This mineral is found in large quantities in animal foods such as meat, fish, eggs, and oysters and plants such as peanuts, walnuts, green beans, sunflower seeds.
- Omega-3 fatty acids: Omega-3 fatty acids, found in fatty fish and certain seeds, are essential for sperm health and motility. Omega 3 is naturally present in various types of fish, flaxseed oil, chia seeds, red beans, eggs, avocados, and more.
- Vitamin C: Vitamin C is an antioxidant that helps protect sperm from damage and promotes healthy sperm production. Vit C sources include citrus fruits, kiwi’s, berries, and bell peppers.
- Folic acid: Folic acid is important for overall male reproductive health and has been shown to improve sperm quality. Liver, flax seeds, sunflower seeds, almonds, broccoli, beans, bananas, avocados, and asparagus are rich sources of folic acid.
At Restore we offer a series of tests and examinations that can help identify any potential issues or abnormalities that may be impacting fertility, which can give individuals valuable insights into their reproductive health, allowing them to make informed decisions about their future fertility and seek appropriate treatment if necessary. If you need support with fertility, make an appointment at our clinic.
Sources:
Nassan FL, Chavarro JE, Tanrikut C. Diet and men’s fertility: does diet affect sperm quality? Fertil Steril. 2018 Sep;110(4):570-577. doi: 10.1016/j.fertnstert.2018.05.025. PMID: 30196939. https://pubmed.ncbi.nlm.nih.gov/30196939/
Agarwal A, Baskaran S, Parekh N, Cho CL, Henkel R, Vij S, Arafa M, Panner Selvam MK, Shah R. Male infertility. Lancet. 2021 Jan 23;397(10271):319-333. doi: 10.1016/S0140-6736(20)32667-2. Epub 2020 Dec 10. PMID: 33308486. https://pubmed.ncbi.nlm.nih.gov/33308486/