You’re concerned about your fertility and want to do everything possible to maximise your reproductive potential. We commend you for taking these steps, and we’re here to help with some tips on improving sperm count and overall fertility in men.
Male Infertility is on the Rise
It’s no secret that male infertility is on the rise. In fact, according to a study published in The Journal of Urology, the rate of male infertility has increased by more than 50% over the last 40 years.
A number of factors can contribute to fertility problems in men, including stress, smoking, recreational drug use, and obesity. But one of the most significant factors is a lack of nutrients.
Clear Up Underlying Health Problems
The first step is to get your overall health in check. If you’re carrying around extra weight, have high blood pressure or have uncontrolled diabetes, then these will all take a toll on your fertility.
Get yourself to a doctor and start working on addressing these underlying health problems. Once you’ve got those under control, you can start looking at other ways to boost your fertility.
Eat a Fertility-Friendly Diet
A fertility-friendly diet supports healthy sperm production and motility. In other words, your diet should include foods that are known to boost fertility.
Certain foods may help improve male fertility and increase sperm count naturally:
- Dark leafy greens: These vegetables are packed with antioxidants and vitamins, which are great for overall health and fertility. Try spinach, kale or broccoli.
- Omega-3 fatty acids: Found in fish oils and nuts, omega-3 fatty acids help improve sperm count and motility. Try salmon, mackerel or walnuts.
- Poultry: Chicken and turkey are rich in zinc, which is essential for healthy sperm production.
- Dairy: Low-fat dairy products are a good source of protein and vitamin D, both of which are important for sperm health.
Find out which foods to avoid for a healthier lifestyle. Our separate article explores the link between certain foods and inflammation. Discover how to identify and eliminate these culprits from your diet today!
Avoid Smoking and Drinking
You should also avoid smoking and drinking alcohol, which can damage sperm and reduce fertility.
Smoking cigarettes can hurt sperm production and damage DNA, while alcohol can interfere with hormone levels and reduce sperm count.
Manage Your Stress Levels
I know that it’s easier said than done, but try to manage your stress levels. chronic stress can take a toll on your body, and one of the places it manifests is in your reproductive system.
So how do you manage your stress levels? Well, that’s different for everyone, but you can try meditation, yoga, deep breathing exercises, and spending time in nature. Also, be sure to get enough sleep! Lack of sleep can contribute to stress, so aim for 7-8 hours per night.
You might not know this, but exercise is essential for reproductive health. In fact, one study found that men who exercised regularly had a 33% higher sperm count than those who didn’t.
So what’s the link between exercise and fertility? Well, when you exercise, your body produces endorphins, which have been shown to reduce stress levels. And as you probably know, stress can have a negative impact on fertility.
In addition, regular exercise can help regulate your hormones and improve blood circulation, which is important for fertility. So make sure to get in at least 30 minutes of moderate exercise most days of the week.
Avoid Exposure to Toxins
You can also take steps to avoid exposure to toxins that can damage your sperm. Toxins like pesticides, heavy metals, and chemicals can all wreak havoc on your little swimmers. So, it’s essential to do your best to avoid them.
One way to do this is to eat organic foods as much as possible. This includes fruits, vegetables, meat, and dairy. You should also limit exposure to household cleaners, laundry detergents, and other chemicals.
If you work with toxins at work, take the necessary precautions to protect yourself.
Get Enough Sleep
Getting enough sleep is important for many reasons, and it turns out it’s also key for optimising your fertility. When you’re sleep-deprived, your body doesn’t have the time it needs to repair itself, including your reproductive system.
Plus, sleep deprivation can cause an increase in the stress hormone cortisol, which can have a negative impact on sperm quality. So aim for 7-9 hours of shut-eye every night, and your body will thank you.
Ease Into a Better Lifestyle
You don’t have to do everything at once – in fact, it’s probably better if you don’t. Start with one or two of these tips and ease into a better lifestyle.
After all, it took years for your lifestyle to get to where it is now, so it will take some time to improve it.
But trust me, making these changes will be worth it. Not only will you feel better, but you’ll also increase your chances of having a baby. So what are you waiting for? Get started today!
Take Supplements That Support Fertility
A few key supplements have been shown to support fertility in men.
One is NAC, which is short for N-acetyl cysteine. NAC is an amino acid that helps the body produce glutathione, a powerful antioxidant that supports detoxification. NAC has been shown to improve sperm count and motility and the morphology of sperm.
Discover the power of Epsilon Life’s N-Acetyl-Cysteine 600mg vegan capsules, specially crafted and made in the UK.
Another good option is omega-3 fatty acids, which are essential for maintaining cellular health and reducing inflammation. Studies have shown that omega-3s can improve sperm count and motility. If you’re looking for a good omega-3 supplement, look for one that’s free from artificial fillers and carrageenan.
Finally, studies have shown vitamin D is important for fertility, as it helps the body absorb calcium and phosphorus, which are necessary for healthy bones and teeth. Vitamin D also supports hormone production, and studies have shown that it can improve sperm quality. Vitamin D is essential for producing healthy sperm; a deficiency has been linked to lower sperm counts.
So, whether you’re planning to conceive in the near future or are just interested in boosting your fertility for general health reasons, start making some changes to your diet today. Cut back on processed foods and eat more whole, nutrient-rich foods.
Add in a few fertility-boosting foods and supplements, and give yourself the best chance of hitting your fertility goals.
So there you have it! These are just some of the things you can do to improve your fertility. If you’re trying to conceive, I hope these tips help you embark on the wonderful journey of being a dad. Good luck!