Male infertility is often caused by poor semen quality, which is determined by three main factors: the number of sperm per milliliter, their motility, and their morphology. These factors can hinder or even prevent the fertilization of the egg and, subsequently, pregnancy.
While genetic factors can play a role, many external factors also affect sperm quality. Below are the most important ones, along with tips to help improve semen quality.
1. Maintain a Balanced Diet
A healthy lifestyle is crucial for improving fertility. Recent studies show that obesity is linked to difficulty in conceiving, so maintaining a healthy weight and avoiding foods high in fat and calories is essential.
Incorporate antioxidants into your diet, such as:
Beta carotene (found in spinach, carrots, lettuce)
Lutein (found in spinach, lettuce)
Lycopene (found in tomatoes and tomato products)
Additionally, Vitamin C, naturally present in fruits and vegetables, contributes to better sperm quality. These nutrients play a key role in sperm maturation, DNA synthesis, and testicular development.
Don't forget folic acid, which is found in legumes, green leafy vegetables, and whole grains. A diet lacking in folic acid can lead to DNA fragmentation in sperm.
2. Reduce Alcohol and Tobacco Use
Habitual use of alcohol and tobacco increases the levels of toxins in the body that affect sperm production. Reducing or even eliminating alcohol and tobacco use is crucial. Studies show that men who don’t smoke or drink have sperm that is more viable and has a longer lifespan.
3. Engage in Regular Physical Activity
Regular exercise is important for boosting semen quality. A study by the University of Córdoba found that men who engage in moderate physical activity have better hormonal levels and sperm characteristics compared to those who lead sedentary lives.
However, avoid excessive physical activity, as elite athletes with intense training regimens often show reduced semen quality.
4. Avoid Tight Clothing
Wearing tight clothes can cause friction on the testicles and raise the scrotal temperature, which negatively impacts spermatogenesis (sperm production). Opt for loose-fitting clothing to keep the area cool.
5. Limit Exposure to Electronic Devices
Avoid placing laptops on your lap or storing your mobile phone in the front pocket of your trousers, as this can raise the temperature around the testicles and hinder sperm function.
6. Manage Stress
Stress can significantly impact male fertility. High levels of stress have been shown to alter semen quality. To combat this, consider adopting stress-reducing techniques such as:
Physical exercise
Mindfulness or meditation
Yoga
Psychological support if needed
7. Maintain Regular Sexual Activity
Long periods of sexual abstinence can decrease sperm quality. Regular sexual activity helps maintain healthy sperm by ensuring they don’t deteriorate. Frequent ejaculation helps keep sperm fresh and functional.
Conclusion
Following these tips can significantly improve your semen quality and increase your chances of conception. However, if pregnancy still doesn’t happen, Nicosia Fertility is here to help. Contact us today to explore personalized fertility treatments designed to help you achieve your dream of starting a family.
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