Apparently not! There are many ways to improve your sperm quality. Even making one small change can have a significant effect.
So what is the advice?
Here are 8 lifestyle changes for a positive effect on your sperm quality.
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Lose weight
Being overweight is usually due to an overconsumption of calories and lack of exercise. In terms of food groups, carbohydrates are usually the problem because they are high in calories. These calories are instantly available, so give us a bit of high when we consume them. Not only that, but thanks to evolution we like the taste! Researchers have detected sperm DNA fragmentation in sperm from obese men. This can lead to pregnancy loss and other issues. Generally, weight loss in obese men improves sperm quality.
Advice – Researchers advise a diet of fruits, vegetables, whole grains, fish and low intake of meat for better semen quality. It also tastes great, so you won’t miss those chips and cakes.
Find out more here.
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Cut back caffeine and alcohol intake
Some studies have found no correlation between sperm quality and caffeine intake. However, a recent study DID show some interesting results. Men who consumed 265 mg of caffeine or more a day had the lowest chance of successful IVF. An average cup of filter coffee contains 100mg of caffeine; limit yourself to a maximum of two cops per day. High alcohol consumption has been linked to poor sperm quality.
Advice: Don’t drink more than one glass of wine or the equivalent of alcohol in beer or spirits per day.
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Quit smoking
Smoking has been consistently shown to be bad for sperm quality and can be associated with infertility issues.
Advice: Just give up. In most countries there are support programmes to help you quit. Think of the money you’ll save, you’ll probably conceive and live to see your child grow up!
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Exercise in moderation
Moderate aerobic exercise can improve sperm quality.
Advice: Fanatical over-exercise can be just as damaging as no exercise at all. And those skinny Lycra cycling shorts are also a no-go; constriction of the testicles is not good for sperm quality either
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Take natural anti-oxidants
Oxidants are molecules that damage the membranes of sperm cells. They negatively impact the sperm’s ability to attach itself to the female egg for fertilization. These oxidants can arise from tobacco smoke, a junk food diet, and environmental pollution such as exposure to radiation and heavy metals.
Take antioxidants, which combine with oxidants to make neutral molecules that do not damage cell membranes. Some common antioxidants include are vitamin C, E, beta-carotene, selenium, zinc, folic acid, lycopene and coenzyme Q-10.
Advice: You can achieve a good dose of antioxidants by simply eating five types of fruit or vegetables each day. Add in some fish, seeds and nuts from your Mediterranean Diet for the rest.
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Get your Omega-3 fatty acids
Omega-3 fatty acids have been positively related to markers of fertility in both men and women. Seafood is a good source and has been shown to increase the success rate for couples trying to conceive. Particularly good sources are low mercury seafoods like scallops, clams, shrimp, oyster, sardines, salmon and squid.
Advice: Make fish and seafood a regular part of your diet. In fact, fish is a major component of the Mediterranean Diet so you will have no problem integrating this option.
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Cut out processed meats
Researchers at the Harvard Chan Public Health School found regularly consuming processed meats hampers sperm’s ability to fertilise an egg. However, researchers found eating more chicken and other poultry might help with infertility problems. Men who ate the most poultry had a 13% higher fertilisation rate than those who ate the least poultry.
Advice: cut out those hotdogs, burgers, salami and sausages. Head for the chicken wings and thighs instead.
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Get some nuts
Believe it or not, a handful of nuts or two also helps you produce more healthy sperm. Many nuts contain selenium, a mineral vital for sperm production and motility. Studies show that nut consumption improves overall sperm count.
Advice: Eat nuts! Brazil nuts are particularly high in selenium.
See, our advice isn’t as nuts as it sounds!
