One in seven couples struggle to conceive despite regular, unprotected sex for over a year, with male infertility being the cause in up to half of these cases. Male fertility is crucial for reproduction, and declining sperm count is becoming a global issue.
Several factors such as lifestyle, diet, environmental conditions, and health problems can impact male fertility. For a healthy pregnancy, it’s essential for men to take care of their health to boost fertility and ensure the well-being of their future child.
In an interview with HT Lifestyle, Dr. Sabia Mangat, a consultant in gynecology and reproductive medicine at Milann Fertility Hospital in Chandigarh, shared insights on the factors that affect sperm health. Here’s what determines healthy sperm:
- Sperm Quantity: A man is considered fertile if his semen contains at least 16 million sperm per milliliter (WHO 2021). Fewer sperm may make it harder for a woman to get pregnant.
- Movement: Sperm need to swim through the cervix, uterus, and fallopian tubes to fertilize an egg. This is called sperm motility. At least 42% of the sperm should be moving for pregnancy to occur.
- Structure: Healthy sperm have a head, midpiece, and tail that helps with movement. At least 4% of sperm should have normal shape for a healthy pregnancy.
Key Causes of Male Infertility:
- Obesity: Excess fat can disrupt hormone metabolism, affecting sperm production and DNA quality.
- Smoking and Substance Use: These habits can harm sperm quality.
- Genetics: Deletions in the AZoospermia Factor (AZF) regions on the Y chromosome are a leading cause of male infertility.
- Infections: Sexually transmitted infections like gonorrhea and chlamydia can lead to infertility.
- Environmental Factors: Exposure to high temperatures, long sitting hours, tight underwear, or using laptops on laps can reduce sperm count and quality.
It’s also important to note that male fertility declines after the age of 35, with a significant drop after 40. Other factors like varicocele (swollen veins in the scrotum), certain medications, and excessive protein or hormone supplements can also harm fertility.
How to Improve Sperm Health:
- Lifestyle Changes:
- Maintain a healthy weight for normal sperm count and motility.
- Exercise moderately to boost fertility.
- Manage stress through yoga, meditation, or deep breathing.
- Get enough sleep (7-8 hours) to regulate hormones.
- Avoid smoking, which damages sperm DNA.
- Diet and Nutrition:
- Eat antioxidant-rich foods like fruits, vegetables, and nuts.
- Include Omega-3 fatty acids (found in fish and flaxseeds).
- Zinc-rich foods (oysters, beef, chicken, and pumpkin seeds) support sperm production.
- Vitamin D is vital for sperm motility; get it from sunlight or supplements.
- Environmental Factors:
- Avoid exposure to toxins like pesticides and industrial chemicals.
- Limit heat exposure as it can affect sperm production.
- Reduce the use of mobile phones, laptops, and microwaves, as they can damage sperm health.
Dr. Sabia Mangat concludes that improving male fertility requires a holistic approach, combining lifestyle changes, diet adjustments, and avoiding harmful environmental factors. If a couple is struggling to conceive after a year of unprotected intercourse, consulting a fertility specialist can help identify the cause and guide treatment options for successful parenthood.
