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Maintaining Healthy Sperm: Lifestyle Factors and Tips for Optimal Fertility

Posted on October 1, 2023

If you and your partner are planning to conceive, it's essential to ensure the health and functionality of your sperm, which involves meeting or maintaining certain parameters. Making lifestyle changes, such as adjusting your diet, can potentially improve your sperm quality. However, before making any alterations to your routine, it's important to consult your doctor and discuss these changes, as they can provide personalized recommendations tailored to your needs.

Assessment Methods for Sperm Health

Semen analysis is the primary diagnostic method for identifying male fertility issues, with some fertility clinics offering what’s known as a Complete Semen Analysis (CSA). CSA offers perhaps the best evaluation of ejaculated sperm, measuring sperm parameters such as:

  • Sperm count
  • Motility
  • Morphology
  • DNA quality
  • Semen volume
  • Sperm clumping
  • Presence of white or red blood cells

Healthy Diet = Healthy Sperm

Your diet significantly affects sperm health. It's crucial to consume ample whole grains, nuts, seeds, vegetables, and fruits, as they are packed with antioxidants. These nutrients protect your body, including reproductive organs, from oxidative damage and inflammation. Additionally, consider reducing your intake of fats, sugars, soy, and red meat. Opt for leaner animal proteins such as fish for a healthier diet.

Exercise Benefits for Sperm

Consistent physical activity is linked with higher-quality semen, including motility. As overweight and obese men are more likely to have low sperm concentrations and total sperm count, exercise may help maintain a healthy weight and body mass index (BMI).

Habits That Impact Sperm Health

To keep your sperm healthy and functional, you should reduce or avoid harmful behaviors:

  • Chronic alcohol consumption can have a negative impact on male fertility in several ways, affecting sperm production, count, morphology, DNA function, and spermatogenesis (sperm development). 
  • Smokers may have lower sperm counts and semen volume and higher motility.
  • Using cannabis may affect sperm count, concentration, morphology, motility, and viability (the amount of live sperm in semen).

Heat and Sperm Health

Hotter temperatures may reduce sperm production, specifically motility and viability. For every 1°C (33.8°F) increase in testicular temperature, spermatogenesis is reduced by 14%. Avoid activities that warm your scrotal region, like hot tubs and saunas, and keep your cell phone away from your genitals.

Supplements That May Improve Sperm Health

  • Vitamin C, a powerful antioxidant, may improve sperm count and motility. Additionally, supplementation defends sperm from DNA fragmentation, reducing the risk of miscarriage.
  • Vitamin D, an antioxidant, prevents oxidative stress, which disrupts sperm function, including DNA function. Vitamin D deficiencies are more common among men with low semen production, quality, and motility.
  • Coenzyme Q10 (CoQ10), essential for energy production, may improve sperm health and quality, whether alone or with other antioxidants. Higher levels are associated with improved motility, concentration, and sperm count.
  • Lycopene, an antioxidant, may improve sperm DNA, viability, motility, and morphology.

Optimize Your Sperm Health

Because sperm health plays a crucial role in successful conception, it's vital to have a conversation with your doctor about potential lifestyle improvements. If you wish to schedule a consultation or if you have any questions or concerns about male fertility, contact the Fertility Center of California.

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