3 Simple Lifestyle Changes Men Can Make to Boost Fertility

The issue of sperm health continues to be significantly underappreciated in discussions about fertility problems, and Dr. Neel Shah is keen on shifting this perspective.

"We have been examining sperm for as long as we’ve been observing objects through microscopes, and yet, there’s still so much we don’t understand," says Dr. Shah, an obstetrician and the chief medical officer at Maven, a digital clinic focused on women and family care. The News Pulse .

Despite 50% of infertility issues being related to male health, not enough men are undergoing regular semen analysis tests to check the quality of their sperm, according to Shah. 18% and 27% At times, men do not undergo testing during an assessment for infertility. According to the analysis conducted by Shah, approximately one-third of IVF cycles take place without proper examination of the sperm.

Doctors assess semen by looking at factors such as its volume, sperm concentration, morphology, and motility. "This is an essential indicator of male health," explains Shah, noting that the condition of sperm provides valuable insights into a man’s general health status. Frequently, abnormalities in sperm may indicate underlying metabolic problems early on and serve as a kind of 'check engine light,' according to Shah.

When individuals experience irregularities in their menstrual cycle due to the monthly phase, it usually correlates with certain occurrences," explains Shah. "It's simply that men's cyclically changing reproductive systems aren’t as apparent.

Testing more men could not only illuminate their own health but also ease the burden on women seeking conception, possibly indicating more economical alternatives beyond IVF.

The financial and emotional strain of fertility treatment is indeed significant. And has an unequal effect on women. As recently observed survey The study published last week, carried out by Maven, examined the concealed expenses associated with fertility treatment. The survey, which included more than 1,000 American women, revealed that three-quarters reported facing monetary stress during their pursuit of fertility therapies. Among them, 83% reduced spending elsewhere, and over half utilized their savings. Sixty-five percent believed that dealing with infertility was solely their responsibility, and 52% stated that this process negatively affected their relationships.

Women ultimately become the stand-in for an issue that is primarily male," Shah explains. "In fertility matters overall, responsibility has always been placed solely on women, which doesn’t make sense. During IVF treatments, it’s typically the woman who takes the medication and undergoes all the procedures.

Although the condition of a woman's eggs remains mostly unchanged, men have numerous options for enhancing the quality of their sperm, with improvements observable within less than two months, according to Shah.

Sperm regeneration occurs every 30 to 60 days," he explains. "It is highly responsive to metabolic health and external influences." He adds, "For instance, sperm has shown sensitivity over this period to improvements like adopting a healthier diet or increasing physical activity.

A lot of men hesitate to undergo a semen analysis in a clinical environment. However, with the advent of home testing kits, this situation is changing. Although these at-home test kits require adherence to specific guidelines regarding sample handling and maintaining proper temperatures during transport, they offer a means for men to take a proactive stance on their reproductive health.

There’s an aspect of undergoing a fertility journey and observing your semen analysis results that can be quite encouraging for men," explains Shah. "Leading a healthier life will help improve your sperm quality.

The following are the leading three lifestyle practices that may aid in enhancing sperm quantity, quality, and movement.

A healthy diet

Eating habits play a crucial role in maintaining healthy sperm. As Shah points out, men often pay close attention to their sperm count and motility, noting how active or "wiggly" their sperm appear. These factors are highly responsive to dietary choices.

One study finds that men who follow a Mediterranean diet , primarily consisting of Plant-based foods like fruits, vegetables, legumes, along with lean meats, make men nearly three times as likely to possess healthier sperm. According to previous explanations from Shah, individuals consuming fewer processed and red meats—which form a key part of the Mediterranean diet—tended to exhibit higher sperm counts. blog post .

Exercise

Although it's impossible to measure exactly how much exercise can improve your sperm quality, staying active overall is crucial.

The national recommendations suggest getting at least 150 minutes each week of moderately intense physical activity or 75 minutes weekly of highly intensive exercise.

"We each have chances to improve our health levels, yet for those men whose metrics are somewhat borderline, shedding some pounds, improving their diet slightly, and increasing physical activity can lead to significant changes," according to Shah.

Not smoking

Frequent smoking can likewise have an adverse effect on sperm health.

Using tobacco and marijuana can significantly harm sperm quality, and many individuals may engage in these habits occasionally," Shah explains. "A small decrease in fertility can have a major impact.

Discovering methods to enhance your well-being and adopt preventative strategies to alleviate the strain infertility imposes on individuals is an area all men should start considering more seriously.

"Each dollar invested in male fertility treatments could potentially save about two dollars in IVF expenses," according to Shah.

The tale was initially showcased on The News Pulse