How can nutrition and lifestyle improve sperm health?
When trying to conceive a baby, it is quite common for most of the onus to be on the woman. It is assumed that as the carrier of the baby, the mother is mainly responsible for any fertility difficulties. As we all know, it takes two to tango, and babies don’t arrive on our doorstep delivered by a stalk. Yes, it is true that the woman does carry the baby and should therefore live a healthy lifestyle during pregnancy (and beyond!) to protect the foetus, but this is a different stage to actual conception, which is a two player game.
The role that sperm plays in making a baby is of huge importance…there wouldn’t be a baby without it! Therefore men need to look after themselves and their sperm so that a couple can successfully conceive.
The main problems that arise when it comes to sperm health are mostly related to sperm count, sperm motility, and abnormal shapes. In fact some scientists have stated that sperm counts among men in the west have more than halved in the past 40 years and are currently falling by an average of 1.4% a year.
What Reduces Sperm Count?
Processed foods, sugars and excessive consumption of trans and saturated fats can all cause oxidative damage to the health of sperm. Sugars and trans fats are hidden in so many products, even those deemed as healthy, so try to get savvy with reading labels.
Medications and drugs can play a large role in sperm count reduction. High use of alcohol, cigarettes, caffeine and marijuana can all reduce sperm count, and anabolic steroids which are used to build muscle and improve athletic performance can reduce motility and count as well.
Unfortunately, our environment provides some risks to sperm health as well. Endocrine disrupters in plastics and personal care products may interfere with sperm, as well as pesticides, insecticides, and herbicides on the food we eat. Mobile phone usage is a biggie that is a relatively new addition to the list, especially when it is kept next to the little guy in your jeans pocket. Heat can also compromise sperm production, so best to avoid purchasing that jacuzzi you’ve had your eye on and please don’t work with your laptop on your laps!
How Can I Support My Sperm?!
Oily Fish
Including plenty of oily fish in your diet (3 times a week). This anti-inflammatory power house has been shown to improve sperm health
Zinc Rich Foods
A diet rich in zinc rich foods is so beneficial to sperm count, particularly as men have a higher requirement than women for zinc. Seafood, particularly oysters are abundant in zinc, but you can also get it in high amounts in beef, chicken, fish, eggs, sunflower seeds, pumpkin seeds and sesame seeds.
Selenium Rich Foods
A diet rich in selenium could improve motility and increase chances of conception. This is an antioxidant that improves the shape of sperm and helps them swim better. The best source is brazil nuts, aim for 2 brazil nuts 5 times a week
Eliminate Drugs and Alcohol
You guessed it… Quit smoking, alcohol, drugs and excessive caffeine use
Stress Reduction
Reduce stress with removing external stressors, and implementing stress relieving techniques such as breathing exercises, addressing any work-life imbalances, yoga and/or exercise
Sleep
Improve sleep and implement good sleep habits, for example going to bed and waking at the same times each day, getting 8 hours sleep, and eliminating screen time before bed
If you would like to know more about improving your fertility, whether it be for you, or your partner, get in touch and schedule your free 20 minute nutritional consultation.
