Is your lifestyle hurting your sperm? #AD

The focus will usually fall on the female when it comes to couples starting their fertility journey. But male fertility actually plays an equally crucial part in this process, accounting for roughly half of all fertility cases. And, shockingly, there are many factors that impact male fertility that aren’t medical conditions, but rather stem from lifestyle choices.

So, are your lifestyle choices unknowingly negatively impacting your sperm, and thus, fertility? The good news is that many of these factors are within your control.

What you eat (and drink) matters

What you consume will directly impact the health of your sperm. So, when you’re trying to fall pregnant with your partner, be sure to consume a diet that is rich in fruits, vegetables, whole grains and lean proteins. These types of food will provide you with essential antioxidants, vitamins and minerals that are vital for sperm production and quality.

Foods like leafy greens, berries, nuts, seeds and oily fish are extremely beneficial for your sperm health, and will also make you feel great within yourself!

It is also recommended that you stay away from alcohol as much as possible. While it is usually fine to drink small amounts of alcohol, excessive drinking can significantly impair sperm production and motility. Sugary drinks also offer no fertility benefits.

What to avoid

You’re probably already aware of this, but it is so important to avoid things like processed foods, excessive sugar, unhealthy fats and too much red meat. This can contribute towards oxidative stress, which damages your sperm.

But what is oxidative stress, and why is it bad for your sperm health? Our bodies naturally produce unstable molecules known as free radicals, which are normal byproducts of our metabolism. In a body that is healthy body, these free radicals are kept in check with antioxidants that neutralise them before they cause damage.

So, oxidative stress occurs when there are too many free radicals in the body, with not enough antioxidants to neutralise them. For sperm, oxidative stress is particularly damaging in the following ways:

• DNA damage: sperm carries half of your genetic material, and oxidative stress can damage the DNA within the sperm head, which leads to fragmented DNA. This can impair the sperm’s ability to fertilise an egg, and if fertilisation does occur, it can increase the risk of miscarriage or developmental issues.
• Reduced motility: sperm need to be strong swimmers to reach and fertilise an egg, however, oxidative stress can damage the sperm’s tail, which reduces their motility, or ability to move effectively.
• Impaired morphology: oxidative stress can also lead to abnormal sperm shape, which can cause sperm to struggle to penetrate the egg’s outer layers.
• Decreased count:  oxidative stress can negatively impact the production of sperm itself, which will potentially lead to a lower sperm count.
• Membrane damage: oxidative stress can compromise the membrane of the sperm, which makes it more fragile and less viable.

Stress

Chronic stress brings nothing positive to your fertility journey, and is not only bad for your mental health. High stress levels can lead to hormonal imbalances and oxidative stress, both of which can reduce sperm quality and quantity. So, it is crucial to find ways to manage your stress, whether it is through exercise, meditation, hobbies or speaking with a professional. 

Smoking and recreational drugs

Smoking cigarettes contains thousands of harmful chemicals that will directly damage your sperm DNA, reduce your sperm count and motility and alter the shape of your sperm. If you and your partner are trying to fall pregnant, quitting smoking will be the first step towards healthy sperm.

Equally, recreational drugs like marijuana, cocaine, opioids or any other recreational drugs will severely impair your sperm production, function and hormone regulation.

Heat exposure

Sperm thrive at a slightly cooler temperature than the rest of your body. Prolonged exposure to heat can negatively impact sperm production and quality. So, be aware of hot tubs, saunas, prolonged laptop use directly on your lap and tight underwear that restricts airflow.

Instead, opt for loose-fitting underwear and take breaks from activities that elevate your scrotal temperature.

Environmental toxins and chemicals

We’re constantly exposed to chemicals in our environment, and some of them are known endocrine disruptors, meaning they can interfere with hormone production and sperm development.

Try to be more observant when it comes to BPA in plastics, phthalates and personal care products, pesticides and heavy metals. There are ways in which you can minimise your exposure to these chemicals, such as choosing fresh foods over processed foods or using glass containers rather than Tupperware.

Medications and health conditions

There are certain medications, such as some testosterone replacement therapies or specific antidepressants, that also impact male fertility. Also, there are a few underlying health conditions that will impact sperm health, and ultimately, fertility, for example, diabetes, varicocele or certain infections.

If you are on any medication, it is always recommended that you speak with your doctor about potential fertility issues as a result of this.

Taking proactive steps to optimise your lifestyle can significantly improve your chances of conceiving. If you and your partner are struggling to get pregnant or if you have concerns about your fertility, don’t hesitate to consult a healthcare professional. They can offer personalised advice, conduct necessary tests, and guide you on the best path forward.

Zita West is a pioneer in fertility and reproductive health, helping countless individuals along their fertility journeys. For more information on supplements that increase male fertility, be sure to get in contact with Zita West on 01280 707400. 

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