Functional Nutritionist Mugdha Pradhan, CEO and Founder of iThrive
Did you know that your sperm’s potency is directly related to your diet? According to research, a poor diet and excessive alcohol consumption can reduce the quality and quantity of sperm. As infertility affects men just as much as women, eating a healthy diet and leading a healthy lifestyle can significantly increase your chances of having a child.
The reasons for declining male fertility are as follows.
- Older age
- Heavy use of alcohol
- Smoking cigarettes
- Being overweight or obese
Diagnosing male infertility may involve:
- Semen analysis – a specimen of a man’s sperm is examined in a laboratory for abnormalities and the existence of antibodies.
- Hormone levels are determined using blood tests.
- A fine needle and a microscope are used to examine the network of tubes within the genitals to see whether they contain any sperm.
- Ultrasound scans
Ways of Improvement
Exercising
Exercising on a regular basis can increase testosterone levels and enhance fertility, in addition to being good for your overall health.
Men who regularly exercise have higher levels of testosterone and better sperm quality than inactive men, according to studies. Excessive exercise, on the other hand, may have the inverse result and potentially lower testosterone levels. If you don’t exercise often but want to enhance your fertility, make physical activity one of your top priorities.
Increase intake of Vitamin D
Vitamin D may be beneficial to both male and female fertility. It is yet another nutrient that has the potential to increase testosterone levels. According to one observational study, men who were deficient in vitamin D were much more likely to have low testosterone production. These findings were supported by a controlled study of 65 males with testosterone and vitamin D deficiency. Taking 3,000 IU of vitamin D3 daily for a year elevated their levels of testosterone by approximately 25%.
Avoid excessive alcohol and drug use
There have been few controlled studies that have looked into the relationship between sperm health and drugs. This is due to the fact that testing illegal substances can raise ethical concerns. However, a 2018 study linked worldwide drug use, such as alcohol, marijuana, and cocaine, to decreased sperm production
Including antioxidants
Antioxidants are compounds that aid in the deactivation of free radicals, which cause cell damage. Several vitamins and minerals function as antioxidants, and some research has linked antioxidant consumption to increased sperm count.
Antioxidants that could contribute to a healthy sperm count, according to a 2019 review, include -beta-carotene lutein, beta-cryptoxanthin, and vitamin C
Decrease exposure to electromagnetic force
A 2011 Finnish study of 858 young men’s sperm counts over three birth years concluded and traced down the ill effects of EMF’s (electromagnetic force). The concurrent and rapidly detrimental trends suggest that these root causes are somewhat preventable. Given the growing body of evidence of substantial health impacts, including the potential adverse effect on fertility, it is crucial that people learn how to safeguard themselves and minimize the risks.
People can take the following steps to reduce their electromagnetic force exposure, which may help them preserve their fertility:
- Avoid carrying a cell phone in your trouser pockets.
- Avoid messaging while holding your phone at your waist.
- Do not use a laptop on your lap.
Minimising exposure to microplastics
Microplastics serve as carriers of pollutants such as ions, toxic metals, and water-insoluble organic compounds, which can have serious health consequences if consumed on a regular basis. Dangerous Microplastics are any plastic relic less than 5 mm in size, rather than a specific type of plastic. Avoiding the use of plastic and plastic products can help to reduce exposure to microplastics.
