WHAT CAN MEN DO TO BOOST THEIR FERTILITY
Fertility problems do not affect women only. In nearly half of the cases, infertility is caused by male factor. While the problem may not always be “cured,” there are safe natural methods that can increase male fertility and are worth trying.
DON’T SKIP WORKOUTS
In addition to being good for your overall health, regular exercise can increase testosterone levels and improve fertility. Studies show that men who work out have higher testosterone levels and better sperm quality than inactive men. However, you should avoid overtraining, as this can have the opposite effect and potentially lower testosterone levels.
If you rarely exercise, but want to improve your fertility, make physical activity a part of your daily routine – for example, replace driving with cycling where possible.
AVOID ALCOHOL AND CIGARETTES
Smoking is known to have a detrimental effect on sperm quality, on concentration, motility and morphology. Smoking has also been associated with an increased incidence of aneuploidy (abnormal chromosome count) in human sperm, and increased oxidative damage to sperm DNA. In addition, chronic alcohol intake can affect male fertility by reducing sperm volume, number, and motility of sperm and by affecting their morphology.
TAKE ENOUGH VITAMINS AND MINERALS
Vitamin C strengthens the immune system and helps the body fight oxidative stress, which is a potential cause of infertility in men. In summer, getting this vitamin is especially easy because it is found in fresh fruits and vegetables (peppers, broccoli, spinach, citruses).
Zinc is an important mineral found in large quantities in meat, fish, eggs, and seafood. Studies show that zinc deficiency is associated with low testosterone levels, poor sperm quality and an increased risk of male infertility. In addition, zinc supplements can compensate for the reduced testosterone levels that are associated with excessive exercise.
Optimal levels of vitamin D are thought to be associated with higher testosterone levels. Some foods you could add to your menu in this case are red meat, fish (salmon, trout), eggs. Before taking a vitamin D supplement, it is advisable to check its levels in your blood, because excessive intake could lead to toxicity.
Sometimes lifestyle changes are not enough for couples to conceive naturally. If you and your partner have been trying to have a baby in more than a year without success, we recommend consulting an assisted reproduction specialist.