When we think about infertility, it’s often perceived as a women’s issue. However, in Canada, about one in six couples have trouble conceiving and in nearly half of those cases, male factors play a significant role. Studies show that male fertility has decreased globally, with sperm counts falling nearly 50% in developed countries. Factors like lifestyle changes, environmental toxins and health issues can impact a man’s reproductive health by contributing to conditions such as low sperm count, poor sperm motility and hormonal imbalances.
Male fertility is a reflection of overall health
Understanding male fertility is crucial not just for conceiving a baby but for health in general, as men’s reproductive health can be a biomarker—a key indicator—of overall health. Sperm production and maturation take approximately three months, during which time the sperm are susceptible to many factors that can alter their shape, structure and the genetic information being carried within the sperm. The good news is that in many cases, men can take proactive steps to improve fertility by making lifestyle modifications that optimize the environment for creating healthy sperm.
Vital tips for optimizing healthy sperm
1. Eat a Mediterranean-style diet
Studies have shown that adopting a Mediterranean-style diet, which is rich in fruits, vegetables, whole grains, legumes, nuts and olive oil is associated with improved sperm quality, including better sperm count, motility and morphology (shape).
Key findings include:
- Antioxidant-rich foods: The high intake of antioxidants from fruits,vegetables, berries, nuts, dark chocolate and green leafy vegetables helps reduce oxidative stress, which can damage sperm cells.
- Healthy fats: The consumption of healthy fats, particularly from fatty fish, olive oil and nuts, supports hormone production and overall reproductive health.
- Reduced inflammation: The anti-inflammatory properties of a Mediterranean diet contribute to a healthier reproductive system.
- Improved metabolic health: Improved metabolic health, supported by a Mediterranean diet, is linked to improved sperm parameters.
2. Stay physically active
Regular physical activity is essential for overall health and can positively affect fertility. Aim for at least 150 minutes of moderate exercise each week. Activities like walking, swimming, or cycling can improve circulation and hormone levels, which are beneficial for sperm production. Just remember not to overdo it as excessive exercise can lead to hormonal imbalances.
3. Limit alcohol and quit smoking
Alcohol and tobacco use are significant contributors to fertility issues. Heavy drinking can lower testosterone levels and reduce sperm production, while smoking can damage sperm DNA and lower sperm quality. If you smoke, seek support to quit and aim for moderation in alcohol consumption—ideally, no more than one drink per day.
4. Avoid cannabis
Recent studies have shown that cannabis use can negatively affect male fertility. Research indicates that men who use cannabis have lower sperm counts and decreased sperm motility compared to non-users. If you’re trying to conceive, it’s wise to avoid cannabis to help support your reproductive health.
5. Manage stress levels
Stress can have a significant impact on your hormone levels, which can affect fertility. Incorporating stress management techniques into your daily routine, such as meditation, yoga, or deep-breathing exercises, can help maintain hormonal balance and improve overall well-being.
6. Get enough sleep
Adequate sleep is vital for maintaining healthy hormone levels and overall health. Aim for seven to nine hours of quality sleep each night. Poor sleep patterns can lead to hormonal imbalances that negatively affect sperm production.
7.Avoid exposure to environmental toxins
Environmental toxins, such as pesticides, heavy metals and radiation, can harm sperm production and quality. Limiting exposure to these toxins by using protective gear and avoiding contaminated areas can help protect reproductive health.
8. Take supplements
Studies have shown that the following supplements may support male fertility including Coenzyme Q10 (CoQ10) Vitamin D, Omega Fatty Acid, L Carnitine and Vitamin C & E.
In summary
Male infertility is a growing concern, but understanding the factors that contribute to it and taking proactive steps can make a significant difference. By adopting a Mediterranean-style diet, staying physically active, limiting alcohol and quitting smoking, avoiding cannabis, managing stress, getting enough sleep, avoiding environmental toxins and taking the appropriate supplements, men can improve their fertility and overall health.
When to see a fertility doctor
Knowing when to seek help can be crucial. If you and your partner have been trying to conceive for over a year without success (or six months if you're over 35), it’s important to consult a fertility specialist. Reach out to the team at Olive Fertility Centre for compassionate guidance throughout your fertility journey.
