What Foods Improve Sperm Quality?
With many causes affecting male fertility, there are equally as many remedies or solutions, of which most can be initiated without medical intervention. Diet can have a significant impact on fertility – greasy, processed, sugary foods, or fast food has shown to negatively affect semen parameters whereas healthy food with plenty of fibre, vitamins and healthy fats can improve sperm quality. Examples for healthy foods are plenty of nuts, fruits, vegetables, protein-rich meats (not processed meat) and complex carbohydrates i.e. whole-grain bread instead of white bread. Healthy fats are essential to build the membranes of cells and carbohydrates (the source of sugars) for energy of cells required for cell replication and movement. Proteins support cell growth and -repair and are involved in various cellular processes, which is why professional athletes aim to consume plenty of them. Antioxidant-rich foods like blueberries, cranberries or spinach can help reduce oxidative stress and therefore DNA fragmentation.
Can Exercise Improve Male Fertility?
Exercise is important and a key factor for many physical processes and wellbeing. As such, increased mobility and blood flow from exercise increases the oxygen and nutrient levels throughout the body which in turn helps with cell regeneration and lowers oxidative stress, as well as having other benefits. Balanced, regular exercise may therefore improve fertility in couples due to increased supply of nutrients to the reproductive organs, with associated elevated disposal of waste products.
Based on a similar principle, frequent ejaculation can ameliorate semen parameters. This is due to a higher turnover of cells: Older sperm that has been stored in the epididymis is released and newer sperm is produced, naturally supporting spermatogenesis and improving sperm quality. In addition, with longer storage periods of sperm in the genitourinary tract, cells undergo apoptotic (cell death) processes which induces oxidative stress in the seminal plasma which consequently introduces DNA breakage in the sperm. Therefore, it is recommended to keep regularly ejaculating when trying to conceive.
How Does Sleep Affect Sperm Health?
A common topic that accompanies us through life is sleep. Sleep is essential for cell regeneration, hormone balance, reducing stress, as well as encouraging repair in the body. Equally, a lack of sleep negatively affects bodily functions including sperm production. Sleep duration has shown to have a direct impact on sperm health also, with poor, long and short periods of sleep being linked to decreased motility, morphology and concentration. Thus, sleeping for 7-8 hours per night may improve sperm quality.
Stress management may also improve fertility. Oftentimes, stress reduction is associated with minimal exercise, hot baths or sauna. While this may be very relaxing to some, it can have the contrary effect due to the elevated temperatures on the testicles. Regular, moderate physical exercise and sufficient sleep can reduce stress. Relaxation techniques may also be worthwhile, including deep breathing exercises and meditation, practicing yoga, or spending more time reducing mental fatigue with activities like walking in nature and general relaxation, all having shown to benefit with stress relief.
Contact Fertility Solutions to find out more.
