Have you been struggling with fertility issues? If so, you are not alone. Roughly 10% of all males in the United States are affected by infertility issues (NICHD). Fortunately, many cases of male factor infertility are treatable, and there are steps that you can take to improve your fertility status. Our expert male fertility specialists at Posterity Health have put together some tips to help optimize your fertility status.
Keep in mind that these are general fertility tips that may not work for everyone. While these tips may not cure male infertility, they may help boost your semen quality and improve certain sperm parameters.
1. Curb Unhealthy Habits
Some common daily habits can have a direct negative impact on your fertility potential. If you and your partner are trying to conceive, it’s best to cut back on a few of those unhealthy habits and behaviors. Here are just a few examples:
- Quit smoking cigarettes – Research has shown that smoking can lead to irreparable DNA damage in your sperm cells, which limits your chance of fertilization.
- Reduce alcohol consumption – Studies have found that heavy, consistent drinking or binge drinking can have negative effects on sperm quality.
- Avoid illicit drugs – It should come as no surprise that illicit drugs like opioid narcotics, steroids, and amphetamines can have unfavorable consequences on your fertility status.
- Get enough sleep – “Enough” is the keyword here. Research has associated both restricted and excessive sleep habits with poor semen quality.
2. Optimize Your Diet
Nutrition is an important part of your overall health, and that includes your fertility status. It’s important to achieve a well-balanced diet that features plenty of fruits and vegetables. However, there are specific vitamins and micronutrients that may give your swimmers a nice boost. These include:
- Vitamins A, C, D, & E
- L-Carnitine
- Coenzyme Q10 (CoQ10)
- Zinc
- Folate
We know that tracking your nutrition can be challenging, so it may be worthwhile to integrate a male fertility supplement into your weekly diet. At Posterity Health, we have a specially formulated fertility supplement for men that was designed by our male fertility specialists. All of our ingredients have been heavily researched over the years and we feature research-based doses of each one in our supplements to improve sperm parameters.
3. Get Enough Exercise
Everyone knows how important regular exercise is for your general health, but there is also “too much of a good thing.” While being overweight can lead to lower sperm counts (HSPH), that doesn’t mean you should exercise aggressively.
Evidence suggests that doing too much exercise can contribute to reduced sperm quality and quantity. It’s best to stick to moderate cardio exercises and get at least 150 minutes of moderate-intensity physical activity every week. Just remember to avoid overexerting yourself.
It’s also worth noting that the type of exercise can influence your fertility status too. For instance, prolonged exercise on a bicycle with a hard seat or prolonged horseback riding are both considered risk factors for male infertility. As such, it’s best to stick to moderate cardio activities that don’t directly affect your reproductive organs.
4. Limit Exposure to Environmental Hazards & Heat
We are all exposed to pollutants and toxins on a daily basis. It’s difficult for many men to avoid these environmental hazards due to their work or living situations in today’s modern world. Unfortunately, researchers often link these kinds of environmental factors to reduced sperm health and sperm counts. As such, we recommend that you do your best to avoid environmental toxins as often as possible.
In addition, be mindful of prolonged heat exposure, specifically to the groin area. In fact, one study found that repeated exposure to high heat, like in a sauna or hot tub, can decrease sperm counts by up to 50%. Other studies have found that males in occupations that expose them to heat (e.g., welders, bakers, etc.) can experience decreased fertility. So, be mindful of how often you are exposed to increased heat.
5. Speak with a Male Fertility Specialist
There are many unique causes of infertility in males. If you’re affected by infertility, it’s a good idea to schedule a consultation with a male fertility expert/reproductive urologist for a personalized approach to your situation.
Your reproductive urologist will take the time to get to know you and understand your medical history and your current infertility issues. By working together with you, your doctor can develop personalized advice and fertility insights for you. They can even provide recommendations on fertility assessments (e.g., semen analysis, hormone testing, etc.) or fertility treatments to help optimize your fertility status.
Learn More from the Male Fertility Experts at Posterity Health
Male fertility is our sole focus at Posterity Health. Our infertility specialists have decades of industry experience and we’re here to help couples experiencing infertility build their families. We provide personalized treatments across the U.S. thanks to our digital health platform and offer a variety of services to help you get the results you need.
Contact us today to schedule your telehealth consultation with a male fertility specialist and take the right step on your path to parenthood.
