If you are a man who wants to have a child, you may be wanting to keep your sperm happy, healthy and wise. But sperm can be vulnerable to various lifestyle and environmental factors that can harm their quality and quantity. If you want to make good choices with your future genetic material here are some tips on how to guard your sperm and boost your fertility.
Avoid or limit substance use
One of the most common causes of low sperm quality is the use of substances, such as tobacco, alcohol, marijuana, and illegal drugs. These substances can reduce sperm production and motility, damage sperm DNA and morphology, alter hormone levels and sperm maturation, increase oxidative stress and inflammation in the reproductive system, and cause erectile dysfunction or ejaculation problems. Therefore, it is advisable to avoid or limit the use of these substances if you are trying to conceive a child or improve your fertility. If you need help quitting or reducing your substance use, talk to your doctor or a counselor about the available options.
Maintain a healthy weight
Another factor that can affect your sperm health is your body weight. Being overweight or obese can lower your testosterone levels, which are essential for sperm production and function. It can also increase the risk of developing metabolic syndrome, diabetes, or cardiovascular disease, which can impair blood flow to the reproductive organs and cause erectile dysfunction. On the other hand, being underweight can also reduce your sperm count and quality by affecting your hormone balance and nutritional status. Therefore, it is important to maintain a healthy weight that is appropriate for your height and age. You can achieve this by eating a balanced diet that is rich in fruits, vegetables, whole grains, lean proteins, healthy fats, and antioxidants, and by exercising regularly for at least 30 minutes a day.
Manage stress
Stress can also have a negative impact on your sperm health. Stress can trigger the release of cortisol, a hormone that can interfere with testosterone production and sperm maturation. It can also affect your mood, libido, sleep quality, and immune system, which can all influence your fertility. Therefore, it is essential to manage stress in a healthy way. You can do this by practicing relaxation techniques, such as meditation, yoga, breathing exercises, or massage. You can also seek social support from your partner, family, friends, or a therapist. You can also engage in hobbies or activities that make you happy and fulfilled.
Avoid exposure to high temperatures or toxic chemicals
Another way to guard your sperm is to avoid exposure to high temperatures or toxic chemicals that can damage them. High temperatures can impair sperm production and motility by affecting the function of the testicles, where sperm are made and stored. Therefore, you should avoid wearing tight underwear or pants, using hot tubs or saunas, or placing laptops or other heat sources on your lap for long periods of time. You should also avoid exposure to toxic chemicals that can harm sperm DNA and morphology, such as pesticides, herbicides, solvents, heavy metals, air pollution, or radiation. You can do this by wearing protective gear when working with these substances, washing fruits and vegetables before eating them, choosing organic or natural products when possible, and avoiding smoking or secondhand smoke.
Get regular check-ups
Finally, you should get regular check-ups from your doctor to monitor your sperm health and fertility. You can get a semen analysis to test your sperm count and quality. You can also get tested for any infections or diseases that may affect your fertility, such as sexually transmitted infections (STIs), varicocele (enlarged veins in the scrotum), prostate problems, or genetic disorders. You can also discuss with your doctor any medications or supplements that you are taking that may affect your fertility. Your doctor may also recommend some treatments for male infertility if needed, such as medication, surgery, assisted reproductive technology (ART), or lifestyle changes.
By following these tips on how to guard your sperm and boost your fertility, you can increase your chances of conceiving a healthy child with your partner. Remember that fertility is not only a male issue but also a female issue. Therefore, you should involve your partner keeping your sperm healthy..