There is an old saying that it takes two to tango, and this applies perfectly when a couple decides to have a baby. Culturally, infertility was historically assumed to be a female issue. Today, we know better.
The Male Factor in Conception
When investigating fertility, we always order a sperm count to assess male fertility. Sperm production takes just under three months, meaning a semen analysis today reflects the lifestyle a man has been living for the past 90 days. A low sperm count could be due to a recent cold, flu, or COVID-19, which is why I always ask for a repeat test if we see an initial problem.
How Lifestyle Impacts Sperm Production
Semen quality has declined worldwide over the past 40 years, pointing heavily to modifiable lifestyle factors. Excessive alcohol consumption significantly reduces fertility. While cigarette smoking is less common today, every cigarette you don’t smoke helps your future fertility. Recreational drugs have severe adverse consequences, and seemingly harmless gym supplements containing testosterone can actually reduce the body’s ability to make sperm.
Strategies to Improve Sperm Quality
What strategies can help?
Diet, Supplements, and Exercise:
- Weight Loss and Exercise: Cutting out high-fat and high-carbohydrate foods.
- Diet, Supplements, and Exercise: A Mediterranean-type fertility diet rich in antioxidants, CoQ10, and Omega-3 fatty acids (found in seafood) is highly beneficial.
- Vitamins: Selenium and zinc supplements are positively associated with improving sperm quality.
Implementing a healthy lifestyle will only benefit you and your future baby. Help yourself and your partner get the family you both deserve by focusing on your reproductive health today.