Men should eat healthy, exercise regularly, quit smoking and limit alcohol consumption to increase sperm quality.
According to the American Society for Reproductive Medicine (ASRM), male problems account for 50% of all infertility cases. There are three main factors that contribute to sperm health and fertility: sperm count, sperm motility, and sperm structure. Here are ways to help men increase their fertility to have children.
Eat a varied, balanced diet
People who eat a lot of processed meats, cereals, sweets, snacks and pizza may have a greater impact on sperm motility than people who eat a healthy diet (chicken, fish, vegetables, fruits and whole grains).
Men should cut back on processed foods and eat more lean meats, whole foods, and nuts. A 2018 study from Spain's Rovira i Virgili University of Technology found that a diet rich in almonds, walnuts, and hazelnuts for 14 weeks increased sperm count by 16%.
Boost vitamin B12 to protect sperm from inflammation; supplement with vitamin C and lycopene to increase count.
A varied, healthy diet helps enhance male physiology. Photo: Freepik
Exercise regularly
Light exercise can also increase sperm count, movement, and shape. A 2005 study from the University of Iceland found that men with poor semen quality were three times more likely to be obese than men with normal semen quality.
According to scientists , exercise and weight loss have a positive impact on male physiology. Men can walk for 20 minutes, do a few push-ups. However, high-intensity physical activities such as cycling, jogging, and climbing need to be practiced at a moderate level.
Wear boxer shorts
A 2018 study by Chan School of Public Health and Harvard Medical School, USA, on 650 men, showed that men who wore boxer shorts had higher sperm concentration and total count and lower FSH (follicle stimulating hormone) levels than those who only wore regular underwear.
Scientists explain that high temperatures in tight underwear can adversely affect testicular function. To increase the chance of successful conception, men should not wear tight pants, especially when participating in sports activities . Instead, they should wear loose clothing, choose boxer shorts and limit saunas and hot tubs.
Limit alcohol and caffeine intake
According to a 2017 review from the University of Milan, Italy, caffeine in soda and soft drinks can damage sperm DNA. Scientists say that consuming more than three cups of caffeinated beverages a day, whether coffee, energy drinks or soda, increases the risk of miscarriage.
Another 2014 study from the University of Southern Denmark found that men who drank five or more units of alcohol per week had low sperm counts and motility.
Experts recommend that men should drink a maximum of two units of alcohol per day, and women one unit of alcohol. According to the World Health Organization, one unit of alcohol is equivalent to a 100 ml glass of wine (13.5% alcohol content), a 330 ml glass of draft beer or a 30 ml shot of spirits (40% alcohol content).
Smoking
Smoking can reduce sperm count, quality, and motility. Many studies have shown that the more you smoke, the poorer your sperm quality. For couples undergoing assisted reproductive treatments such as in vitro fertilization (IVF), smoking can also reduce the chances of success. Smoking at the time of conception also affects health and increases the risk of childhood leukemia.
Avoid harmful chemicals
Endocrine-disrupting chemicals can be found in the workplace, in the air, or in personal care products. They build up in the body over time and affect fertility.
The US Centers for Disease Control recommends that men limit their exposure to lead (pipes, paint, soil and dust), styrene and acetone (plastic plates, packaging, insulation and building materials); mercury vapor, pesticides.
Huyen My (According to Healthline )
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