7 Important Lifestyle Changes for Improving Male Fertility

 Important Lifestyle Changes for Improving Male FertilityMale infertility is becoming an increasingly common concern among men worldwide. This issue can be attributed to various factors, including health-related issues, environmental factors, and more importantly, poor lifestyle choices.

The modern man’s lifestyle is often characterized by high stress levels, insufficient physical activity, and unhealthy diets. All of this can negatively impact sperm quality and overall reproductive health.

As a result, it is important for men around the world to recognize  these factors to reverse the current trends in male infertility.

For example, in 2019, the worldwide occurrence of male infertility was approximated to exceed 56.5 million. This marked a significant 76.9% increase compared compared to 1990, according to one study.

I’m sharing about lifestyle changes for improving male fertility because I’m the bestselling wellness expert – and author of “Life Is Long: 50 tips to live a little closer to forever.”

Plus I’m the founder of the nutritionist-recommended online program, “The Stop Emotional Eating Course.”

I’ve had the privilege of helping men all over the world to to become their healthiest selves.

7 Lifestyle Changes for Improving Male Fertility

If you’re struggling with fertility problems, here are some changes you can incorporate into your lifestyle that may benefit you:

1. Regularly Consult a Urologist

The journey to improved male fertility begins with a doctor’s appointment. Specifically with a urologist. Urologists are medical experts in the male reproductive system. They can diagnose and treat infertility in men. A consultation or comprehensive evaluation of your current reproductive and fertility health is needed to determine if you are infertile. If you are, then a urologist can also help identify the underlying causes. And they can give you suitable treatment approaches.

It’s best to schedule regular check-ups with a urologist as soon as possible to get your reproductive system functioning normally again. If you’re in New Zealand, consider searching for “urologist Auckland” on your internet browser to find specialists in the city.

2. Achieve and Maintain a Healthy Weight

Did you know that excess body weight can negatively impact fertility? It’s true. Too much weight can actually alter your hormone levels and decrease your sperm’s quality. Conversely, being underweight can  negatively affect sperm production.

Experts advise men to attain a normal Body Mass Index (BMI) for optimal reproductive health. Having a normal BMI score and a healthy weight can also increase sperm quantity and quality. If you’re having trouble maintaining your weight, you can try to incorporate regular exercise into your daily routine. Plus it’s key to adopt a consistently well-balanced diet.

3. Consume a Nutrient-Rich Diet

Speaking of a well-balanced diet, nutrition is very important to enhancing male fertility. If you love snacking on chips, soda, and other junk food and sweets, it’s time to cut back and practise healthy eating.

For those experiencing fertility issues, you should adopt a diet rich in essential nutrients and antioxidants. These can enhance sperm quality and protect against oxidative stress. These are known factors in sperm damage.

Studies have reported that food items high in vitamins C and E, selenium, and zinc are particularly helpful in increasing fertility. Such food include citrus fruits, leafy greens, whole grains, and lean meat. Adding these foods to your daily meals can help your body receive a balanced intake of vital, fertility-inducing nutrients.

4. Exercise Moderately but Regularly

Lifestyle Changes for Improving Male FertilityOne positive lifestyle change you can make to increase your fertility is incorporating regular exercise into your daily schedule or increasing the frequency of your exercises from a few times per month to daily.

Regular, moderate exercise can improve sperm count and motility by boosting testosterone levels and enhancing antioxidant defence mechanisms in the body. Walking, jogging, cycling, swimming, and light weight lifting are some of the recommended exercises that you can do daily.

However, make sure to avoid excessive activities that may lead to overheating or direct trauma to the genital area as these can ironically negatively affect sperm production as well. It is also important to balance physical activity with adequate rest and recovery to maintain an exercise regimen that supports your overall health.

5. Limit Alcohol Intake and Avoid Other Harmful Substances

Studies have linked decreased sperm quality and quantity to the consumption of alcohol, tobacco, nicotine, and recreational drugs. Alcohol can lead to hormonal imbalances that negatively affect sperm production, while smoking can reduce sperm motility and morphology.

Recreational drugs, like marijuana and anabolic steroids, on the other hand, can also adversely affect your fertility. If you’re a frequent drinker or smoker, or you like to dabble in recreational drugs every once in a while, you need to limit or stop your consumption of these substances if you’re aiming to enhance your fertility.

6. Manage Your Stress Effectively

If your current lifestyle is causing you chronic stress, it’s time for a change. Chronic stress can impact male fertility by altering the hormonal balance required for sperm production. Your body’s response to prolonged stress, including the release of glucocorticoids, can disrupt the normal functioning of the reproductive system.

To reduce your stress levels, try to identify the major stressors in your life and see what you can do to minimise or eliminate them completely. This might involve reevaluating your work-life balance, undergoing therapy or counselling, or learning stress management techniques. Examples of stress management exercises include meditation, yoga, or deep breathing. Taking a proactive approach to reducing stress levels does not only positively affect your fertility but also your overall quality of life.

7. Keep Your Crotch Area Cool

Sperm production thrives at temperatures slightly cooler than the body’s average. For those who frequent places or indulge in activities involving high temperatures, like going to the beach on a sunny day or visiting a sauna, you need to limit your visits and avoid overindulging in such activities.

Try to make small adjustments to your lifestyle and routine as well, like wearing loose-fitting underwear, taking cooler baths, staying hydrated, and avoiding prolonged exposure to heat sources to keep your genital area cool and to support optimal sperm health.

Build Better Habits for Improving Male Fertility

When it comes to enhancing your fertility, a direct and proactive approach is necessary. You must be involved and committed to making these changes that can benefit your reproductive health. Embracing positive lifestyle alterations and seeking expert consultation are guaranteed to boost your fertility and help you adopt a better, healthier lifestyle.

Though committing to making and sustaining these changes can be challenging at first it is all for your own good. Just remember that the steps you take today towards improving your fertility are investments in your future and the legacy you wish to build.

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