How healthy habits can enhance your sperm

How healthy habits can enhance your sperm

Featuring Gold Coast fertility specialist, Dr Stephen Elgey

Men’s Health Week celebrates the importance of men’s physical and mental well-being. We are taking this opportunity to cover an often-overlooked aspect of men’s health—sperm health. While many discussions around fertility tend to focus on female factors, the quality of sperm plays a significant role in conception and overall reproductive health.

At City Fertility, we recognise the importance of empowering men with knowledge about how their lifestyle choices can impact sperm health positively. In this article, we’ll explore how adopting healthy habits can significantly enhance sperm health and boost your chances of fatherhood.

Lifestyle Choices for Optimal Sperm Health

Numerous lifestyle factors can influence sperm quality, and making positive changes in these areas can lead to tangible improvements. Here are some key lifestyle choices that can significantly improve your sperm quality:

  • Eat a balanced diet: A balanced diet rich in essential nutrients, vitamins, and antioxidants is essential for sperm health. Incorporating foods high in antioxidants, such as fruits, vegetables, nuts, and seeds, can help protect sperm from oxidative stress and DNA damage.
  • Practise regular exercise: Regular physical activity has been shown to improve sperm parameters, including count and motility. Aim for moderate exercise, such as brisk walking, jogging, or swimming, to support overall reproductive health.
  • Avoid smoking: Smoking cigarettes can decrease sperm count and morphology.
  • Reduce your alcohol consumption: Reducing your alcohol intake is important, as excessive alcohol consumption can reduce sperm quality, lower testosterone production, and cause erectile dysfunction.
  • Manage your caffeine consumption: While caffeine has been shown to boost sperm motility, consuming more than 300mg (~three cups per day) can damage sperm DNA.
  • Keep your testes cool: Overheating can negatively affect sperm quality, so it is recommended to avoid activities that elevate scrotal temperature, such as hot spas, saunas, and tight-fitting underwear.
  • Manage your stress: Chronic stress can negatively impact sperm quality by affecting hormone levels and sperm production. Incorporating stress-reduction techniques such as meditation, yoga, or deep breathing exercises can help mitigate these effects.
  • Ejaculate frequently: Frequent ejaculation (every 2-3 days) helps maintain healthy sperm production and motility. Contrary to popular belief, “saving up” your sperm doesn’t improve fertility; it instead causes your sperm to become less motile and have a higher risk of DNA damage.
  • Limit your toxin exposure: When conceiving, it is important to avoid all environmental toxins or take all safety measures possible while using them, as they may damage your sperm’s DNA. This includes toxins such as paints, diesel fumes, and pesticides.
  • Consider vitamin supplements: Zinc deficiency in men can reduce testosterone levels and semen production. Taking an antioxidant and zinc supplement up to three months prior to conception may improve the DNA quality in sperm.

Again, please note if you make changes to your lifestyle, it will take approximately two and a half months to see improvements in your sperm quality.


Seeking Expert Support

At City Fertility, we empower men to take an active role in their fertility journey. By prioritising healthy habits and seeking professional guidance when needed, you can significantly improve your sperm health. This can also increase your chances of achieving a successful pregnancy.

At City Fertility, our team of fertility specialists specialises in male fertility. We can provide personalised assessments and treatment plans to address specific needs.

As we commemorate Men’s Health Week, let’s remember that prioritising sperm health is an integral part of men’s overall health. By adopting healthy habits and making positive lifestyle changes, men can enhance their sperm quality and fertility potential. At City Fertility, we’re committed to supporting men on their journey to optimal reproductive health and helping them achieve their dream of fatherhood.


Have questions or concerns about your sperm health?

Our experienced team is here to help. Together, let’s pave the way for a healthy future and a successful pregnancy journey. Book an appointment today.

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