How To Improve Male Fertility Fast
Infertility is a growing problem worldwide.
It takes two to make a baby. Although when a woman cannot get pregnant, most people would think it has to do with the woman in question, because they carry and deliver the child. A man also has a crucial role in pregnancy for fertilization to occur.
That means, his sperm must be healthy and strong to reach and penetrate the woman’s egg according to the U.S. Office on Women’s Health (OWH).
Fertility issues which is known to affect up to 15% of couples, but luckily, there are a few natural ways to increase your fertility and become pregnant faster.
A variety of factors, from genetics and lifestyle to environmental exposures and hormones, can affect a man’s fertility, so it’s difficult to isolate the exact cause for infertility.
What Is Male Infertility?
Male infertility is when a man has a poor chance of making his female partner pregnant. It usually depends on the quality of his sperm cells.
The following aspects of sexual function and semen quality may affect fertility:
Libido: Otherwise known as sex drive, libido describes a person’s desire to have sex. Foods or supplements that claim to increase libido are called aphrodisiacs.
Erectile dysfunction: Also known as impotence, erectile dysfunction is when a man is unable to develop or maintain an erection.
Sperm count: An important aspect of semen quality is the number or concentration of sperm cells in a given amount of semen.
Sperm motility: An essential function of healthy sperm cells is their ability to swim. Sperm motility is measured as the percentage of moving sperm cells in a sample of semen.
Testosterone levels: Low levels of testosterone, the male sex hormone, may be responsible for infertility in some men.
Here are 10 tips how to improve male fertility fast:
1. Eat Foods That Are Rich in Antioxidants
Antioxidants like folate and zinc may improve fertility for both men. Antioxidants deactivate the free radicals in your body, which can damage both sperm and egg cells. One study of young, adult men found that eating 75 grams of antioxidant-rich walnuts per day improved sperm quality.
Foods such as fruits, vegetables, nuts and grains are packed full of beneficial antioxidants like vitamins C and E, folate, beta-carotene and lutein. Men should also consume fiber-rich foods, healthy monounsaturated fats, and moderate amounts of lean protein.
2. Lose extra pounds
Studies have suggested that couples in which the man is overweight or obese take longer to conceive than couples with no weight problems.
Research has also indicated that being overweight or obese affects a man’s sperm quality, reducing sperm counts, as well as increasing damage to genetic material (DNA) in sperm, according to the American Society for Reproductive Medicine.
Lower-carb diets may also help you maintain a healthy weight, reduce insulin levels and encourage fat loss. One large observational study found that as carb intake increased the risk of infertility also increased.
A 2012 study found that overweight and obese men were more likely to have low sperm counts or a lack of viable sperm compared with normal-weight men, possibly making it harder for these men to father a child. The researchers suspected that too much body fat was linked with changes in testosterone and other reproductive hormone levels in men.
3. Get Involve In Regular Exercise
Regular exercise is encouraged for men, because it helps reduce stress, makes men feel better about themselves and benefits their long-term health.
Studies have show that men who exercise regularly have higher testosterone levels and better semen quality than men who are inactive. However, you should avoid too much exercise, as it may have the opposite effect and potentially reduce testosterone levels. Adequate zinc intake can minimize this risk. If you rarely exercise but want to improve your fertility, becoming more physically active should be one of your top priorities.
This is to say, exercising regularly can boost your testosterone levels and improve your fertility. While being physically active is beneficial, some studies have suggested that overly intense exercising and a strenuous training schedule in men, such as triathletes and marathon runners, may be detrimental to their fertility.
(A few studies have suggested that long-distance truck drivers may also have more fertility problems for similar reasons as avid male cyclists.)
4. Get health conditions under control
Effectively managing chronic medical conditions, such as high blood pressure and diabetes, may improve a man’s chances of getting his partner pregnant, suggests The American Society for Reproductive Medicine. Other medical conditions, such as cystic fibrosis or varicoceles (enlarged veins in the scrotum that cause overheating), may also affect male fertility, according to the Centers for Disease Control and Prevention.
In addition, some medications used to treat high blood pressure (beta blockers), depression and anxiety (SSRIs), pain (long-term opiates), and an enlarged prostate (finasteride), could have a negative influence on fertility. Supplemental testosterone can also decrease sperm production.
A man should speak to his doctor about medication he is taking and whether it might interfere with his ability to father a child.
5. Take daily Vitamins C and E, and zinc.
Many multivitamin formulations for men might include antioxidants, such as vitamins C and E, and the minerals selenium and zinc. Some research has found that antioxidants may cause a slight increase in sperm count and movement, according to The American Society for Reproductive Medicine.
Oxidative stress is when levels of reactive oxygen species (ROS) reach harmful levels in the body. It happens when the body’s own antioxidant defenses are overwhelmed because of disease, old age, an unhealthy lifestyle or environmental pollutants.
There is also some evidence that oxidative stress and excessively high levels of ROS may lead to infertility in men. Adequate intake of antioxidants, such as vitamin C, may help counteract some of these harmful effects. There is also some evidence that vitamin C supplements may improve semen quality.
A study in infertile men showed that taking 1,000-mg vitamin C supplements twice a day for up to two months increased sperm motility by 92% and sperm count by more than 100%. It also reduced the proportion of deformed sperm cells by 55%.
Vitamin C supplements also significantly improved sperm count and motility, while reducing the numbers of deformed sperm cells. Taken together, these findings suggest that vitamin C may help improve fertility in infertile men suffering from oxidative stress.
It makes sense that antioxidants may improve sperm quality because they can protect against free radicals, which can cause damage to DNA within sperm cells.
Zinc is an essential mineral found in high amounts in animal foods, such as meat, fish, eggs and shellfish. Adequate zinc intake appears to be one of the cornerstones of male fertility.
Observational studies show that low zinc status or deficiency is associated with low testosterone levels, poor sperm quality and an increased risk of male infertility. Also, taking zinc supplements increases testosterone levels and sperm count in those who are low in zinc
6. Cut smoking
Research has shown that male smokers are more likely to have low sperm counts and decreased sperm movement, and they have higher numbers of abnormally-shaped sperm, according to the American Society for Reproductive Medicine.
Marijuana and other recreational drug use, including anabolic steroids for bodybuilding, should also be avoided because some studies suggest they may also negatively impact sperm production,
7. Reduce alcohol intake
Heavy alcohol use is also thought to have a negative effect on sperm health, although recent research suggests it may not matter as much as scientists once thought.
8. Get Enough Vitamin D
Vitamin D is another nutrient that may boost your testosterone levels.
One observational study showed that vitamin D-deficient men were more likely to have low testosterone levels.
9. Beware of the heat
Use underwear that wouldn’t affect scrotal temperature. Although a man’s underwear choice may affect his scrotal temperature and reduce sperm quality.
Frequent visits to and long stays in hot tubs, saunas and steam rooms could increase scrotal temperatures, which may decrease sperm counts and sperm quality. But this heat exposure does not have a permanent impact on sperm.
Reduced sperm counts may only be temporary and could return to normal in a few months once a man stops going into a hot tub or sauna. One small study about men using laptops received plenty of media coverage when it reported that men who placed the computers on their laps may be more likely to have damaged sperm and decreased sperm motility.
10. Eat Maca Root
Maca root is a popular plant food that originated from central Peru. Traditionally, it has been used for its ability to enhance libido and fertility.
Several studies in men showed that taking 1.5–3 grams of dried maca root for three months improved self-reported sexual desire or libido.
Studies also suggest that maca root may improve sexual performance. In men with mild erectile dysfunction, 2.4 grams of dried maca root slightly improved self-reported erectile function and sexual well-being. These findings have been partly confirmed by reviews, but the researchers noted that the evidence is weak and more research is needed before definite claims can be made.