When trying to conceive, it’s important to remember that it takes two to tango. While much of the focus is often on female fertility, it’s equally important to address male fertility and sperm quality. In fact, male factors contribute to infertility in about 30-50% of cases. Here are the top 5 things men can do to improve sperm quality when trying to conceive:
- Maintain a healthy weight and diet: Obesity has been linked to lower sperm quality and decreased fertility. Maintaining a healthy weight through regular exercise and a balanced diet can help improve sperm quality. In addition, a diet rich in antioxidants, vitamins C and E, and folate can also improve sperm health.
- Avoid smoking and excessive alcohol consumption: Smoking and excessive alcohol consumption have been linked to lower sperm quality and decreased fertility. Quitting smoking and reducing alcohol consumption can help improve sperm health.
- Manage stress levels: Chronic stress has been linked to lower sperm quality and decreased fertility. Finding ways to manage stress, such as meditation, yoga, or exercise, can help improve sperm health.
- Avoid exposure to toxins: Exposure to environmental toxins, such as pesticides, lead, and bisphenol-A (BPA), has been linked to lower sperm quality and decreased fertility. Avoiding exposure to these toxins, such as through proper protective gear and avoiding certain plastics, can help improve sperm health.
- Consider supplements: Certain supplements, such as CoQ10, vitamin D, and omega-3 fatty acids, have been shown to improve sperm quality. However, it’s important to talk to your healthcare provider before starting any new supplement regimen.
In conclusion, improving sperm quality is an important part of trying to conceive. By maintaining a healthy weight and diet, avoiding smoking and excessive alcohol consumption, managing stress levels, avoiding exposure to toxins, and considering supplements, men can help improve sperm health and increase the chances of conception. If you are struggling with fertility, it’s important to speak with your healthcare provider about the best treatment options for you.