Infertility,  Male infertility,  Nutrition

How can I improve my sperm?

Low sperm quality is the most common fertility problem among men. And of course a low sperm quality can affect couple’s long time fertility plans. On one hand it can make conception impossible and for the other it can lead to repeated abortions.

Fortunately, some diet and lifestyle changes can be made to boost male fertility. In this post I would like to summarize some of these changes:

Avoid alcohol, tobacco and coffee

Heavy drinking affects fertility by lowering testosterone levels and raising estrogen levels, which reduce sperm production. Also it can cause early or/and decreased ejaculation and can change sperm shape, size and movement.

Caffeine consumption has negative influence on sperm count and quality. It can produce some DNA sperm alterations.

Cigarretes contain lots of harmful chemicals that affect all parts of the body, including the reproductive organs. These chemicals can cause sperm damage.

You should start avoiding coffee, smoking and drinking a couple of months before starting the search.

Avoid Stress

Stress can interfere with certain hormones needed to produce sperm. For example, men who feel stressed are more likely to have lower sperm concentrations. Stress is also related to lower percentage of sperm motility and lower percentage of sperm normal morphology.

If stress really preassures you my suggestion is to take some natural stress-busting activities like massage, yoga or acupuncture. Please, do not take medicines to stop stress. You can make the problem even worse as some medicines to treat stress can even cause sexual impotence

Avoid to expose to heat

Exposure to heat it affects sperm production. You should avoid hot bath or saunas, and specially to work with the laptop over your legs. Heat really affects sperm count

Do not drink tap water

If you are looking for a baby you must invest on mineral water because tap water may reduce the number of sperm you are producing.

Tap water may have high levels of oestrogens (a hormone which, in high quantities, is known to have a detrimental effect on sperm production.)

At the same time tap water affects men and women intestinal flora. Chlorine destroys the defenses of our digestive and immune systems, and also may cause an important hormonal imbalance that can affect fertility.

Foods to avoid

Some foods may cause men infertility. This is the foods list you should avoid if you wish to boost your possibilities of conceiving:

Avoid Soy products

Eating soy has been linked to reduced sperm count. So men should avoid eating products like Soy Sauce, Soymilk, Tofu, Miso, Soybeans, Edamame and Tempeh, during search.

Non Organic fruits and vegetables:

Modern agricultural techniques extended the pesticides use. Different studies have shown that consumption of pesticides in high levels can cut sperm production by more than 50% and reduce the number of motile sperm by a similar amount. We must be realistic and think that we will never eliminate pesticides from our diet completely, but we can limit the amount of pesticides we consume by buying organic vegetables and fruits.

Fish Rich in Mercury:

Mercury travels from our polluted industrial cities to the oceans and from there enters the food chain. Usually small fish have low levels of mercury but larger fish, who eat the smallest ones, have much higher concentrations. When trying for a baby you should avoid eating fish like tilefish, cheap sushi, tuna, shark, swordfish, sea bass, yellowtail or mackerel.

Non-Organic meat:

Nowadays animals are fed with food full of pesticides and the same time the livestocks receive a lot of hormones to stimulate their growth. These hormones can disrupt men and women normal hormonal balance. The biggest consequence on men is: a detrimental effect on sperm production. So my advise is that when its possible, it is much better to buy organic meat or reduce meat consumption.

Processed Meat:

Studies have found that men who regularly eat processed meat have lower sperm count and at the same time their sperm may present more alterations. Processed meats that should be cut down or avoided completely when searching are: ham, bacon, pepperoni, salami, hot dogs, spam, chorizo, corned beef, pastrami, pâté, burgers, sausages, nugget chickens and most ready meals.

Full-Fat Milk:

Whole milk affect’s men fertility. Some milks, due the modern farming techniques, may contain high levels of oestrogen and other hormones in high quantities, these hormones can reduce the sperm count. For the other hand, the pesticides and chemicals used by the dairy industry, may reduce male motility.

Stop wearing tight pants

Men who try to conceive should avoid wearing underwear or any clothing that hugs the scrotal sac too close to the body. If the testicles are held too close the body, they can not regulate the temperature properly and the testicles stop producing enough sperm.

Consume enough folic acid

Traditionally, Folic Acid has been considered important only for female prenatal health, but recent studies have shown that a lack of Folic Acid may affect men’s ability to produce healthy sperm. So, to improve sperm quality men should include food items that are rich in folic acid such as: legumes, leafy vegetables or orange juice. Men also may take Folic Acid supplements.

Take some supplements

In a previous post I talked about recommended supplements for men’s fertility. Apart from Folic Acid, men can take some superfoods like Maca (that containes a lot of vitamines and minerals). Or take an antioxidants male fertility speficic supplement like Proxeed or ConceptionXR. And also I recommend to take an Omega 3 suplement, that boost sperm energy and motility.

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